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One more rep the ascent12/27/2023 ![]() While there may be a few instances where you’d want to do an accessory-only workout, ultimately the goal in strength/hypertrophy programs is to get stronger in your 3 lifts. For one, doing accessory exercises before your main lifts will fatigue your muscles and hinder how much weight you can lift. There’s a couple reasons why it’s best to do accessory workouts after your heavier lifts. Accessory exercises should be done in the 8-15 rep range. Your big 3 lifts should always come first in your workout, with 2-4 of the accessory exercises towards the end. Now that you’ve seen which exercises will help you power through all range of motion in your squats, bench, and deadlift, how do you fit them into your workouts? Pro-tip: do them after your heavier lifts. How to Wield the Power of These Accessory Movements If you miss your deadlift from the floor, you likely have a mid/low back or hamstring weakness as these are the initial movers of the bottom portion of the deadlift.īest Exercises to Fix Weak Hamstrings & Mid/Low BackĮxercises to Strengthen the Deadlift LockoutĪdd these to your own workouts to blast through plateaus and build serious muscle! The deadlift is usually one of your heaviest lifts, so it’s relatively easier to find your sticking point and identify where you’re weak. ![]() If you have a hard time starting the ascent of your squat, or you get stuck “in the hole”, (at the very bottom of your squat) you most likely have a weakness in your glutes or hamstrings.Įxercises to Improve Your Initial Ascent out of a SquatĮxercises to Work on Locking Out Top of Squatīest Exercises to Strengthen Your Front Deltoids and ChestĮxercises to Strengthen the Triceps and Lock out PRs How to Wield the Power of These Exercises To increase your lifts, build more muscle, and burn a ton of calories, here are a total of 18 accessory exercises – and how to implement them into your workout plan: Throughout the rest of this article I’ll show you exactly why you may be failing at a certain point, and how to break through your plateau and crush your next PR attempt! When performing these movements closer to your maximum weight, there may be a sticking point during the lift that you can’t get past, for example the lockout at the top of the deadlift. ![]() These are the meat and potatoes (or tempeh and potatoes to stay vegan friendly) to any workout program dedicated to strength or hypertrophy. Today I’m going to focus on how to maximize your Squat, Bench, and Deadlift, often coined “The Big 3”. But if you improve your weak links with specific targeting, you’ll strengthen your entire lift! Without specific attention to this musculoskeletal chain, weak points can appear, and compound over time. But therein also lies the challenge in these moves – they require the simultaneous coordination of a ton of muscle groups. If you’ve ever moved a barbell around, you’re going to benefit tremendously from this article! You know the saying, “A chain is only as strong as its weakest link.” The beauty of compound lifts like squats and bench press is that they engage a ton of muscles – a “muscle chain” if you will.
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