If one were to set up some 5 day Strength Layer or Hyper Layers, removing SGHPulls…
Bench
Push Press
Bench
Push Press
Dead Squat
Besides Bicep Curls and Rows what other assistance work should we add in.
Some rear delt and barbell trap work?
[quote]brandon76 wrote:
If one were to set up some 5 day Strength Layer or Hyper Layers, removing SGHPulls…
Bench
Push Press
Bench
Push Press
Dead Squat
Besides Bicep Curls and Rows what other assistance work should we add in.
Some rear delt and barbell trap work? [/quote]
Biceps work would be far down my priority list, probably so far that it actually falls off the list.
Pull-ups, rows would be the first two… the ones most likely to be put in the program.
I do like to do a mid-back/rear-delts & traps superset nowadays… something like 8-12 reps on face pulls supersetted with a form of shrugs (I actually really do not like barbell shrugs, I find them ineffective and painful) most likely DBs, cable/rope or on a machine (I use an Atlantis incline press selective machine for this) for sets of 15-20 reps with a 2 seconds hold at the peak contraction.
But none of these I consider mandatory work.
How often do you recommend a superset like that?
[quote]mstorm wrote:
How often do you recommend a superset like that?[/quote]
I wont answer that question. If I say “I’m currently using it twice a week”… it will become “Thib recommends doing a rear-delts/traps superset twice a week”… not a big difference… but it goes from something I sometimes use (for like a 4 weeks phase to solve a specific issue) to something that should be included in all layer programs.
I use assistance work only to solve a specific issue. And use them until the problem is solved.
[quote]Christian Thibaudeau wrote:
[quote]mstorm wrote:
How often do you recommend a superset like that?[/quote]
I wont answer that question. If I say “I’m currently using it twice a week”… it will become “Thib recommends doing a rear-delts/traps superset twice a week”… not a big difference… but it goes from something I sometimes use (for like a 4 weeks phase to solve a specific issue) to something that should be included in all layer programs.
I use assistance work only to solve a specific issue. And use them until the problem is solved.[/quote]
Understood, thanks.
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