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-   -   Massive Assistance Thread (http://www.bodybuilding.net/powerlifting/massive-assistance-thread-6450.html)

_Wolf_ 06-18-2007 11:19 AM

Massive Assistance Thread
 
there was an interesting thread put up on bb.com which has a long list of assistance exercises.

_Wolf_ 06-18-2007 11:21 AM

TRICEP ASSISTANCE

Pure Power Included....
jm press
floor press
dumbell tricep extension
pushdowns
skullcrushers
close grip bench

I myself revolve around jm presses, dumbell tricep extensions, pushdowns, and weighted dips. If I had a power rack, I'd be hitting the floor presses hard too. Also did normal bench press with chains. It is big on your triceps too, especially when all that weight comes onto the bar as the chain comes off the floor, and it really adds up in your lockout area.
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Deejay Spike Included....
elbows out extensions
french press (= close grip bench press sorry)
overhead french press
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Teen Powerlifting included....
cable exstensions
exstensions to forehead,nose, chin and neck
pull overs
behind head exstensions on a bench....
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Healthy n Fit included.....
Half presses are cool
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Pazza included...
Close grip speed bench

10 sets of 3 reps as fast as you can!
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MJB included
Anyone ever did close grip bench with chains? Even hits the tris harder then reg. close grip or reg bench. Take about 10Ibs of your normal CGB and add two 5/8" chains (1 set) or two 1/2" sets
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Deciever Included...
JM Press w/ chains and or bands
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P0w3rlifter Included...
incline standing sled exstensions (Irby's own invention) and its many variations of incline, seated, ect.

GLUTE AND HAMSTRING ASSISTANCE

Deejay Spike Included...
glute hams
reverse hyper
squatting pull troughs
arch back gm
romanian deads
cable leg curls
high heeled leg press
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Teen Powerlifter Included....
stiff leg deads
stiff legs from mats
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Anteaus Included...
Weighted Hyperextension - my fav
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Healthy n Fit Included...
Good Morning squats
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Phil T Included...
think that good mornings are excellent for glute/ham/lumbar strength. If you do them properly, they hit the hams harder than stiff-legged deads! My squat is getting back (recovering from a hip injury) and I think good mornings are a big reason why. I'm up to 225 for 8-10 reps for anywhere from 3 to 5 sets after warmup. Try 'em. Theyr'e grrrrreat!

Deciever Included...
Band Leg Curls
Glute Ham Pushup (dont if you dont have a glute ham raise)
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P0w3rl1fter Included...
band leg curls, in my opnion best assistance for the ham, backwards stiff legged sled dragging (slaughters the glutes), backwards bent legged sled dragging, duck walk sled drags

glutes: see hams (most of which aplly to the glutes), bent over sled drags,

UPPER BACK

Teen Powerliftr Included...
face pulls
shrugs
dumbell shrugs,
cable shrugs
rows: 1-arm rows,t-bar rows,high bench rows,supported row, slightly bent over row, bent over row
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Deejay Spike Included...
reverse fly's
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Cantbenchthebar included
Pullups
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p0w3rlift3r Included...
Pullups on olympic rings
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Tony1 Included...
Sternum chin-ups
Narrow parallel-grip chin-ups
Subscapularis pull-ups
Seated rope cable rows to neck
One-armed eccentric chin-ups
One-armed arc dumbbell rows
Strive machine rows
.. and provided a link with descriptions - http://www.t-mag.com/html/body_85back.html
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Deciever Included...
Face Pulls

DELTS

Deejay Spike Included...
front plate raise
one arm dumbell press
military press
push press
overhead fly's
One arm dumbell press
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Teen powerlifting Included...
seated db presses
upright rows...take EZ bar and touch chin
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Healthy n Fit Included...
Dumbell military presses

LOWER BACK

Deejay Spike Included...
pull troughs
reverse hyper
hypers
goodmorning
stiff 'n straight leg rounded beck deadlit (caution with that one)
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Pure Power Included...
Zearcher Good Mornings
seated zearchers.
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Teen Powerlifter Included...
zercher lifts from a rack

Description--you get a rack, your normal power rack would work..put it on the saftey part...put a towel on the bar, keep your legs straight bend over put the bar in the zercher mode (between the forearms) and then jsut straighten yourself up, i find them better then good mornings, you can also do it straight back, rounded back, and a bent knees position
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Anteaus Included...
Partial deads (from pins)

AB ASSISTANCE

P0w3rL1fter Included ...
heavy upper roped sled drags, zerchers all sorts, standing crunches with bands, strapped in abs, bands in a roman chiar
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Deejay Spike Included
all situp types (flat, incline, decline)
wood chop
side bends etc etc
roman chair situp
reverse deadlifts ! great for hip flexors and abs
-articles--
http://www.testosterone.net/html/body_96ab.html
http://www.testosterone.net/articles/208abs2.html
http://www.testosterone.net/html/body_123abs.html
http://www.testosterone.net/articles/169ab.html
http://www.testosterone.net/articles/205abs2.html
http://www.testosterone.net/articles/204abs.html
-ab training articles--
http://www.testosterone.net/articles/205abs.html
http://www.testosterone.net/articles/198torn.html
http://www.testosterone.net/articles/199torn.html

-text--

Abdominal Work: do one or more of the following. Note exercises "A" & "B" works either front or oblique depending how they are done, AC@ through AG@ are for the front abdominal and AJ@, AK@, & AL@ are for the oblique muscles, and AI@ works all areas. Be sure to always work both. (Usually 90% of all abdominal work is exercises AA@ or AB@ because these are done standing which is how your abs are used in a meet.). Be sure to go heavy on Friday and Monday but ab work can be done every day.

Lat Machine Abs: Stand facing away from the machine with a rope held to back of the neck. They are done to the side to work the obliques. A medicine ball can be held between the legs for additional pressure. These are usually done for very high reps. Also these can be held statically for up to 30 seconds. Also these can be done continuously for 1 to 2 sets for 2 to 4 minutes. These can also be done sitting in an incline seat facing away from the machine. OR
Leaning Abs: Attach a strap to the squat rack and your belt and lean back and do crunches with weight. Also can attach to the side of your belt and lean to the other side to do oblique. OR
Hanging or Lying Leg Raises: Use weight when possible with either knees bent (roll shoulders forward when doing these) or straight. Also each rep can be held for 5 seconds. OR
Hanging from a chin-up bar: Raise feet to the bar for as many reps as possible. OR
Weighted Sit-Ups: These are best done with the legs straight so the hip flexor are worked as well. You can also use a cable held to the back of the head. Also these can be done on sitting on a ball. OR
Spread Eagle Sit-Ups with weight: Place legs in a AV@ or spread eagle position and so that they can be held stationary (possibly under a squat rack) then do sit-ups with weight held to forehead. OR
Seated Zercher Squat: Sit on the edge of a bench and have partners hand you a bar which you will hold in the bend of your arms and then bend forward trying to bring the plates as close as possible to the floor then sitting up again. This exercise also works the lower back. OR
Static Sit-Ups: With legs straight pausing each rep in a half sit-up position for 5 to 6 seconds while holding a weight or cable to the back of the head. You can hold a medicine ball between the legs to increase pressure on the abs. Also can be done straddling one leg for single rep sets. OR
Hit your abs repetitively with an iron bar: Hit all the different areas. This will teach your abs to contract individually. OR
Side Bends with dumbbells, low cable, or with bar across your back: You do not need to bend far for any of these exercises. Try to use weight approaching body weight. OR
One Arm Overhead Side Press OR
Russian Twists: Lay face up in a regular hyper extension machine with your upper body hanging off with dumbbells at arms length twist from side to side. You do not need to bend far for any of these exercises.
Drag weight: These can be added as additional work to your program. Drag weight on this day (and Monday) for 6 sets of 200 feet each. These can be pulled on a flat surface or up a slight grade. They can also be pulled in any one of the following manners. Forward or backward (these should be done standing upright, not leaning or bending over, and keep the weight up on the heels). Forward with rope held between the legs at knee level or lower. Or with the rope around your ankles in each of the four directions (forward, backward, and to each side). If this last option is used simply go to failure in each direction, you probably will not be able to drag 200 feet. Otherwise drag up to 135lbs or more on this day walking as fast as possible
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CALF ASSISTANCE

P0w3rl1fter Included ...
glute ham raises, standing calf raises, seated calf raises, static calf holds, donkey calf raises (all diff. hieghts), bent over (at waist) sled drags (also a bad ass excercise), farmers walk (different surfaces)

tiberias: tiberais raises

_Wolf_ 06-18-2007 11:22 AM

SpazNet's contribution:

SQUAT

Main Assistance
Front Squats
Olympic Squats
Wide Stance Squats

Bottom Assistance
Low Squats
Dead Stop Squats
Pause Squats
Box Squats

Lockout Assistance
Chain/Band Squats*
Reverse Band Squats*
Bulgarian Squats
High Box Squats
Lunges
Step-Ups

Secondary Assistance
Zercher Squat
Walkouts
Rack Lift Ups
Pistols
Hack Squats
GHR's
Reverse Hyperextensions
Cable/Band Pull-Throughs
Leg Presses/Shuttle Presses
Good Mornings
Calf Raises
Abdominal Exercises

Power
Jump Squats
Depth Jumps w/Barbell
Bounds
Tuck Jumps


DEADLIFT

Main Assistance
Stiff Leg Deadlifts
Romanian Deadlifts
Sumo Deadlifts
Front Squats
Hack Squats
Trap Bar Deadlifts
GHR's
Good Mornings
Hyperextensions
Cable Pull-Throughs

Bottom Assistance
Platform/Block Deadlifts

Lockout Assistance
Chain/Band Deadlifts*
Reverse Band Deadlifts*
Rack Pulls
Bent-Over DB/BB/Cable Rows
DB/BB Shrugs

Secondary Assistance
Zercher Deadlifts
Suitcase Deadlifts
Upright Rows
Reverse Hyperextensions
Forearm/Grip Exercises
Side Bends
Abdominal Exercises

Power
Snatch
Clean
High Pulls
Dimel Deadlifts
Bounds


BENCH

Main Assistance
Wide Grip Bench Presses
Pause Bench Presses
Cambered Bar Bench Presses
Lockout/Rack Bench Presses
Board Bench Presses
Floor Press
Chain/Band Bench Presses*
Reverse Band Bench Presses*

Secondary Assistance
Dips
Incline/Decline Bench Presses
Dumbbell Bench Presses
Overhead Barbell/Dumbbell Presses
Close Grip Bench Presses
DB/Cable Flyes
Tate Press
JM Press
Skull-Crushers
Decline French Press
DB Overhead Extensions
Upright Rows

Power
Speed Benches
Rack-Speed Benches
Medicine Ball Tosses
Plyometric Push-Ups

*Best Suited for Competitors

_Wolf_ 06-20-2007 11:10 AM

Edited^^^

EricT 06-21-2007 06:17 AM

Quote:

*(bands) best suited for competitors
oops...I'll have to forget about that band purchase...

Darkhorse 06-21-2007 03:25 PM

Quote:

Originally Posted by Eric3237 (Post 36879)
oops...I'll have to forget about that band purchase...

Oh boy..

EricT 06-21-2007 03:57 PM

Just a little joke :). I was just wondering who came up with such an arbitrary rule.

Although I'm not getting bands right now because I have to purchase an ab lounge first.


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