Topic: Body Building Assistance Exercises

[Andy Dick]

I thought I would throw this out for some discussion.  I remember talking to some in the elbow dislocation thread about how lifters should throw some traditional body building exercises (bench, shoulder press, rows) into their programs for injury prevention and what not.  So I have been trying to do this for a few weeks now (with 3x3 only one day for each exercise spread out for bench, rows, rdl, shoulder press) and it has been becoming increasingly difficult for 2 reasons.  1. I am very tired after my workouts and do not feel like doing them 2. My workouts take on average 2 hours with warm-up and I am already short on time as it is to do flexibility which often gets skipped.  When do you think it would be a good day to fit it in.  Right now I lift mon-thurs and sat and take friday and sun as a rest day.  Here is a sample week of my workouts (this if actually from this week).  This is just working sets it does not include my general warm-up (15-20 minutes) and warm-up sets for each lift.

WORKOUT #1
1.Clean  (100X2   105X2  110X2)2 Segments
2.Front Squats  (3X1)  122.5+ Kgs.
3.Seated GM  (2X8) 

WORKOUT #2
1.Snatch   (70X3  75X3  80X3)2 Segments
2.Clean Pulls  (3X3)  125 Kgs.

WORKOUT #3
1.Neck Jerk (102.5X1  107.5X1  112.5X1)2 Segments
2.Snatch Pulls  (3X3)  100 Kgs.

WORKOUT #4
1.Back Squats  130X2  140X1  135X2  145X1 
2.Front Squats  (2X2)  120 Kgs.
3.Seated GM (3X5)

WORKOUT #5
1.  Snatch  (75X1  80X1  85X1)2 Segments
2.  C&J  (3X1)  110 Kgs.

[Matt Erdman]

That's why a little principle known as periodization became popular. 

[Sean Hutchinson]

It takes you 2 hours to do those workouts???? You need to step up the pace a little.

[Andy Dick]

Its on average some take less (but I have never gotten out in under 1.5 hours) It does when you factor in warm-ups and such. 

For example my general warm-up takes 15-20 minutes (jog 2 minutes, foam roll - back, calves, hammies, quads, hip flexor, it bands, addutors - then do dynamic warm-up - inch worms, lunges, world's greatest stretch, crossover walks (it bands) sumo squat to stand), change shoes, then for example my workout with warm-up looks like this.

WORKOUT #1
1.Clean  20x5, 70x3, 80x2, 90x1, 95x1, 100X2, 105X2, 110X2, 100X2, 105X2, 110X2
2.Front Squats  60x2 100x2 115x1 (3x1) 122.5+ Kgs.
3.Seated GM  (2X8) 225

Usually snatch days take longer because I do more sets with light weight working on form

Now sometimes if I miss a rep I redo a set so that takes time.  My bumpers are at a fitness club so I have to pull all my stuff out of a closet and set it up takes time.  Squat days I have to go back upstairs to where the squat rack is and set up the bar there.  Resting 2-3 minutes between sets it adds up.  Sometimes when I feel go I throw in extra sets as well.  Then to get my shoes changed back out to leave.  I just have found that if I do not plan at least 2 hours for a workout and I need to be somewhere after I will be late if I give myself less time.

[Andy Dick]

LOL, ok I think I figured out why I keep losing time during my workouts.  I was going to actually time how long my last one took.  I found that I lose about 30 minutes right when I come in because I lift where I work.  I end up spending around 30 minutes on work BS that people can't seem to leave till I am in working.

[Patrick Bateman]

how about just keeping the  number of exercises minimal and very compound to hit many muscles, and the numer of sets low?

work out 1 = standing press
work out 2 = chin/pull ups
work out 3 = dumbell bench press
work out 4 = Ab work

all done for 3 sets of 6 for strength, or 3 sets of 12 if you actually want to bodybuild.

just 1 additional exercise per work out, what do you think?

[Andy Dick]

That is close to basically what I have been doing.

But slightly different I add:
shoulder press to workout 2
jerk drives and bench/incline to workout 3
rdl and bent over rows for workout 4

All 3x3 for sets and reps
- I alternate between DB and Bar shoulder presses when I get tired of doing one
- I alternate weeks for bench/incline (1 week is 2 sets of bench/1 of incline, the following week is 2 sets of incline/1 of bench)

I will probably not approach 12 reps ever since the last time I tried that it really messed up my lifting (sore, tight, and tired) so I wont do it again.

I am basically looking to do stuff to help with muscle imbalance and injury prevention

I need to figure out how to get rid of the distractions so I can get out of here in a reasonable time and start working flexibility back in.  Then I will probably worry about abs.

The other problem is because I redo bad attempts (which I need to stop doing so much) that it wastes time to do other assistance exercises

Also, would it be unwise to come in on friday and just do abs for a few sets and stretch and get out, even though it is supposed to be a rest day?

[Patrick Bateman]

this is just my opinion, but i reckon abs are over rated, and over thought of.

i treat them accordingly, and just do them as a warm up, or as a cool down after i am done, if i have the time.

I noticed that the chinese and polish lifters, we doing them as a warm up or cooldown.

i just grab a plate hold it above head, and do a few sets of weighted jack knives.

But that is just me.