Increasing Volume of Supplemental and Assistance Work – Jim Wendler

Increasing Volume of Supplemental and Assistance Work


Supplemental:  The first way is to add in "big" supplemental work such as SLDL, Deficit Deadlifts, Front Squats, Rack Pulls, SS Bar Squats (or any big movement you are already doing; squat, deadlift, bench press and press).  You can use 5's Progression, BBB, FSL (various sets/reps), SSL or SST with any of these movements. When you add in the big assistance work and plan to push it, 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. Assistance: The second way to increase volume is with assistance work. In general, we use true body weight movements (dips, chins, push-ups, hanging leg raises NOT done with added weight (which is what it means to use body weight movements)) and "easy" or 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.  However, you must pay attention to PR's and bar speed.  When this suffers, change the variable. If you changed more than one variable, you need to re-examine your dome.  Get it looked at by someone who has one.   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. Too many people believe their mommy's and think they are the outliers. Chances are you are average as fuck.  Work hard and smart. [caption id="attachment_3671" align="alignnone" width="600"]Page Hamilton of Helmet Page Hamilton of Helmet[/caption]