Quick follow-up question based on my current training focus.
I’m trying to bring up my main lifts (bench, squat, deadlift), but I feel like my weak points are holding me back more than overall strength.
For those who’ve successfully increased their big lifts:
What accessory movements gave you the best carryover?
Do you prioritize weak-point isolation (like triceps for bench, hamstrings for squat/deadlift), or stick more to variations of the main lifts?
Any underrated exercises that made a noticeable difference?
Right now I’m considering adding things like paused reps, Romanian deadlifts, and more upper back work—but not sure how much is “enough” without killing recovery.
Would love to hear what actually worked for you, not just theory.
IMO, 5 rep heavy barbell Cleans are a good assistance exercise for the Deadlift. You get both upper back work plus speed work and the plyometric stimulus if you catch the bar on its descent.
When training for Powerlifting Meets, I deadlifted once a week. But I did heavy weight Deadlifts every other week.
On the light Deadlift Day, I started with 5 working sets of 5 reps heavy Cleans; and then went to 8 rep Deadlifts (55 to 60% of my 4 rep max) with quite a few reps in reserve (RIR).
On heavy Deadlift Day I started with Deadlifts working to 3 sets of 4 reps with very little RIR, maybe 1 or 2. Then I did 3 working sets of 5 reps Cleans. Those should still be difficult, but still easy to complete without dropping weight.
I should add that I was doing heavy Hanging Cleans for a couple years before I even tried a Deadlift. (Next to no one did Deadlifts back in the 1970’s, but Powerlifters.) Once I decided to try competitive Powerlifting I pulled 455lbs. I credited my Hanging Cleans for such a strong initial attempt at Deadlifting. (I did not do heavy manual labor that would build lifting strength.)
I read a Jim Wendler article a few years back and it completely changed my outlook on “weak point training”. I will try to paraphrase a bit.
Louie Simmons used to talk about weak point training but it was in reference to people that were already elite. Sometimes you haven’t got weak points, you’re just weak. If you have no strong points, how can you really have weak points? Wendler said that one of his biggest mistakes was once thinking he was too strong for the basics. He went to the extreme and told himself things like “If i can’t overhead press 405lb, then why should I be able to bench 405lb?” Most of us fix weak points by getting stronger all over, not by doing a bunch of different exercises and overcomplicating.
Ever since it was explained the way Wendler hard truthed it, whenever I see someone in the gym with something like a 315lb deadlift max doing pauses with 185-225lb, I just can’t help but think he’s wasting his time. Sometimes the answer is in the big rocks - basic exercises, being consistant, nutrition, and reasonable programming.
Basic exercises and reasonable programming includes variations of the main lifts, but ultimately if you’re weak at pushing get stronger at pushing, if you’re bad at pulling get better at pulling. Exercises are just the tools we can manipulate over time. And sometimes the accessories are used simply as fatigue management (as you have already implied).
With that said, close-grip bench, stiff-legged deadlift, all the usual ones you hear about are great. Frequency on the main lifts increases skill and strength but it’s up to you to figure out where you’re at and what you believe in and wantto do… or follow a program that’s already worked for lots of people. Sometimes a heavier day and a lighter day with the main lift is a good way to progress without beating yourself up. I was never truly “strong”, but my best squatting came when I did 3 hard sets on one day, and then 3-5 more sets later in the week at 60-70% of that weight because I found my form would degrade without frequency. Other times I felt that variation worked better because I enjoyed training more and was therefore found it easier to push harder.
So we are on the same page since the term gets interchanged on line.
Supplemental work purpose is to directly support the main lift. Mainly to address a weakness in the actual movement. Normally is just a variation of the main lift.
Assistance work addresses the muscles that are involved with given lift.
To start, everyone is different. It took me a long time to determine which lifts/movements help push my main lifts up best. I’m still experimenting and learning better ways to do things after 20 years. Based on my logs, this is what I’ve found.
Squat - I’m hip/back dominant with a good amount of lean in my squat. Not Steve Goggins extreme, but some. The two things that have helped the most are narrow stance high bar and box squats.
Bench - Tons of close grip benching and dips. I’ve struggled benching forever. The only thing that has ever helped me lift more was gaining weight, and putting a serious emphasis on my triceps. Chest accessories are absolutely worthless for me.
Deadlift - Deadlift. For my deadlift to go up, I need to deadlift more. Frequency moved the needle better than any accessory for me. My sticking point is right before my knees, so chains helped a little to smooth that sticking point out.
I’ve always felt that there is no such thing as too much upper back work since a strong back is paramount for all three. Row, row, row.
I agree with your emphasis, I just fear the precise wording.
A strong developed upper back is most definitely an asset on all three Powerlifts (and everything else for that matter.) Prioritizing upper back makes perfect sense. In my 40’s I started my heavy upper body training day targeting back thickness. But overtraining still needs to be a component of your plan.
Yeah that actually makes a lot of sense and I needed that reminder, it is easy to overthink weak points when the real issue is just getting stronger overall and I have probably been relying too much on variations instead of pushing the main lifts harder, I like your take on accessories being tools rather than fixes and the heavy plus light setup sounds practical too, quick question were you progressing both days or mainly the heavy day and using the lighter one for technique.
Hey @Alrightmiami19c That’s really useful to read, especially how specific it is to your leverages and sticking points. It reinforces that there’s no universal best accessory, just what works for you. The deadlift point stands out, frequency seems to matter more than anything. The upper back focus also makes a lot of sense across all three lifts. I’ve probably been underdoing that. Interesting that triceps helped your bench more than chest work. I might experiment with that.
