Apologies if this has been discussed, I know that talking assistance around here can be a bit of a 4-letter word. I like the idea of keeping things simple, but have a habit of adding on “extras” as time goes on.
Is it beneficial to use main movement variations as assistance, rather than OR in addition to traditional assistance recommendations? My specific goal is to bring up my squat, but I suppose this applies to every major lift. I was thinking something like a session of front squats at the end of the day, or box squats, etc. Same general movement pattern, but slightly different.
Currently doing full body power clean (v2), so I’m already squatting 3x a week. Monday is squat 5/3/1, and W/F are both 65/75/85 x 3 days. I was thinking of adding (~60%, 10 rep sets of) front squats to W, and box squats to F at the end of the workout since the overall volume is lower. Or is that too much work/volume/overall stupid?
[quote]AMeadows21 wrote:
Bad idea on the full body plan. It’s a great idea on the templates where each lift has it’s own day.[/quote]
I figured that might be the case. Definitely seems more natural to work into a BBB template.
Maybe it would be doable to perform those alternates on non-5/3/1 Squat days as the MAIN movement? Something like:
M - (Back) Squat 5/3/1
W - Box squat, 65/75/85 x 3-5
F - Front squat, 65/75/85 x 3-5
have you read “Beyond”? instead of trying to “reinvent the wheel”, so to speak, why not find a PROVEN template that works and follow it? then, maybe, tweak to suit your own specific individual goals? just a thought.
[quote]AMeadows21 wrote:
Bad idea on the full body plan. It’s a great idea on the templates where each lift has it’s own day.[/quote]
I figured that might be the case. Definitely seems more natural to work into a BBB template.
Maybe it would be doable to perform those alternates on non-5/3/1 Squat days as the MAIN movement? Something like:
M - (Back) Squat 5/3/1
W - Box squat, 65/75/85 x 3-5
F - Front squat, 65/75/85 x 3-5
[/quote]
I’ve considered trying this exact thing before. I know its not a template in the book, but its seems logical. If you try it, let me know how it goes.
[quote]AMeadows21 wrote:
Bad idea on the full body plan. It’s a great idea on the templates where each lift has it’s own day.[/quote]
I figured that might be the case. Definitely seems more natural to work into a BBB template.
Maybe it would be doable to perform those alternates on non-5/3/1 Squat days as the MAIN movement? Something like:
M - (Back) Squat 5/3/1
W - Box squat, 65/75/85 x 3-5
F - Front squat, 65/75/85 x 3-5
[/quote]
Why do you think this would be better than just doing back squats on W and F?
[quote]AMeadows21 wrote:
Bad idea on the full body plan. It’s a great idea on the templates where each lift has it’s own day.[/quote]
I figured that might be the case. Definitely seems more natural to work into a BBB template.
Maybe it would be doable to perform those alternates on non-5/3/1 Squat days as the MAIN movement? Something like:
M - (Back) Squat 5/3/1
W - Box squat, 65/75/85 x 3-5
F - Front squat, 65/75/85 x 3-5
[/quote]
I’ve considered trying this exact thing before. I know its not a template in the book, but its seems logical. If you try it, let me know how it goes.
[/quote]
I think I have seen something similar as an option. Maybe not that exact set of exercises, but certainly the concept.
In the end all that matters is whether it works or not.
[quote]AMeadows21 wrote:
Bad idea on the full body plan. It’s a great idea on the templates where each lift has it’s own day.[/quote]
I figured that might be the case. Definitely seems more natural to work into a BBB template.
Maybe it would be doable to perform those alternates on non-5/3/1 Squat days as the MAIN movement? Something like:
M - (Back) Squat 5/3/1
W - Box squat, 65/75/85 x 3-5
F - Front squat, 65/75/85 x 3-5
[/quote]
Why do you think this would be better than just doing back squats on W and F?[/quote]
I don’t know if it would be or not. I just know that I get similar but different muscle activation from front squats than I do from back squats, and I recall reading that box squats are a great tool to use to boost your power out of the hole and develop your hamstrings. So my thinking was that I’d still be squatting 3x a week, but differing patterns may help bring up weak points better than just hitting the same movement 3x a week.
Would be like using CGBP and floor presses to help bring up your bench, etc.