JimWendler.com

September17th

8 Comments

How to Increase Volume of Assistance Work with 5/3/1

There are two ways to do this.  The first way is to add in “big” assistance work such as SLDL, Deficit Deadlifts, Front Squats, Rack Pulls, SS Bar Squats (or any big movement).  You can use 5′s Progression or SST with any of these movements. When you add in the big assistance work, I’d start by dialing back your training maxes of your main lift to at least  90% of your max and don’t go for max reps. Just keep things ”even” with your heavy lifting. Don’t push everything that hard – keep the intensity up, but the volume  LOW. Remember that in training and in  life, there’s a balance to everything – a push and a pull. You push something into your training and something has to come out. In your case, you want to push up the volume of your assistance work to elicit greater gains in hypertrophy. Because of  this you have to pull something out.

The second way to increase assistance work is to use small assistance work that is easy to recover from – in other words exercises such as dumbbell raises, lat movements, machine work and single joint exercises.  These exercises are not tracked for weight or records. Rather these movements are done with one goal in mind; to get a big pump. If you choose to this route, there is no need to adjust your TM as these movements and the way they are done should in NO way effect your main training. If they do, you are doing something wrong.

 

The problem with the increase in assistance work is that everyone wants to have their cake and eat it  too. It doesn’t work like that – you can’t be strong like a powerlifter, fast as sprinter, and as big as a linebacker. Well, you can, but these people are so rare that teams pay them millions of dollars and television stations have billion dollar contracts to broadcast them to you. They’re called  professional football players, and if you’re one of them, you aren’t reading this, as you’re too busy counting your  money and cracking skulls.

So if you want to increase the volume of your assistance work, follow the plans above and use your head. Also, less typing – more training and eating.

 

8 Comments

  • Comment by bluecheese — September 13, 2011 @ 3:52 pm

    Jim, how should we treat the assistance exercises during the deload week?

  • Comment by Adriaan — September 13, 2011 @ 4:55 pm

    Good article, Could you consider to write an article about rowing?
    You talk a lot about of a “ton of rows”.
    How many times a week should some one row, all that kind of stuff.

    I really want to learn from you.

  • Comment by Josh — September 13, 2011 @ 5:32 pm

    I do this in my 3×3 week only, just do the prescribed reps for strength work, then turn it up for assistance work. I felt over trained when i did it for 3 weeks along with pushing my strength training every day.
    Would pushing my assistance work only one week out of the cycle be enough? Or do i need to move “north of vag?”

  • Comment by Jim Wendler — September 14, 2011 @ 7:22 am

    Usually about 1-2 times per week. This is done over a period of about 15 years.

  • Comment by Jim Wendler — September 14, 2011 @ 7:22 am

    In half – sets and reps.

  • Comment by Adriaan — September 14, 2011 @ 8:15 am

    Understood, thanks.

  • Comment by bluecheese — September 14, 2011 @ 9:56 am

    Thanks for the reply. Im loving the site, and cant wait for the tshirts.

  • Comment by NPF — September 23, 2011 @ 2:42 pm

    “Well, you can, but these people are so rare that teams pay them millions of dollars and television stations have billion dollar contracts to broadcast them to you. They’re called professional football players, and if you’re one of them, you aren’t reading this, as you’re too busy counting your money and cracking skulls.”

    Freaking classic.

RSS feed for comments on this post.

Sorry, the comment form is closed at this time.