Maximize Your Training Efficiency with the Right Accessories

Table of Contents

• Day 1: Choosing Accessories
• Day 2: Selecting Assistance Exercises
• Day 3: Picking Posterior Chain and Quad Exercises
• Day 4: Deciding on Back and Shoulder Movements
• Conclusion
• Pros and Cons
• FAQ

Day 1: Choosing Accessories

In this section, we will discuss how to choose the right accessories for your training. It is important to note that at this point in the day, you have already spent a significant amount of time training, so it is best to look for accessories that are easy to set up and can potentially be supersetted. One option for a quad exercise is leg extensions, which can easily be done with a leg extension leg curl combo machine. Another posterior chain exercise to consider is the glute ham raise, which can be beneficial for strengthening your hamstrings. Lastly, for an ab exercise, you can try some medicine ball Russian twists for a quick and effective workout.

Pros:

• Easy to set up
• Can be supersetted for efficiency
• Variety of options available

Cons:

• Limited availability of equipment may restrict exercise choices

Day 2: Selecting Assistance Exercises

On day two, we will focus on selecting the right assistance exercises that complement your main work. Since you have already completed your compounds, it is best to choose exercises that can be set up quickly and allow for supersetting. For a back exercise, you can try neutral grip lat pulldowns using the Prime single stack machine. Next, for shoulder exercises, face pulls using the scap strap attachment are highly recommended for targeting your rear delts. In terms of triceps, a tricep pushdown with two arms using the Prime single stack can be effective. Lastly, for biceps, alternating hammer curls or dumbbell curls can be a great option.

Pros:

• Quick setup
• Supersetting potential
• Equipment versatility

Cons:

• Limited availability of specific equipment may limit exercise options

Day 3: Picking Posterior Chain and Quad Exercises

As you progress to day three, it is important to choose exercises that target your posterior chain and quads. This is an opportunity to switch up your exercises to prevent plateaus and increase muscle activation. For a posterior chain exercise, you can choose between glute ham raises or hamstring curls, depending on your preferences and equipment accessibility. If you prefer an exercise that requires minimal setup, hamstring curls might be the better option. For quad exercises, goblet squats or split squats can be great choices. Goblet squats utilize dumbbells, while split squats can be done using a leg roller attached to a rack.

Pros:

• Variation in exercises to prevent plateaus
• Increased muscle activation
• Diverse exercise options for different preferences

Cons:

• Limited availability of equipment may restrict exercise choices

Day 4: Deciding on Back and Shoulder Movements

On day four, it is time to focus on back and shoulder movements to further strengthen these muscle groups. For a back exercise, seated rows using the cable machine can be an efficient choice. Utilizing the Prime single stack machine can provide a convenient and effective workout. For shoulder exercises, face pulls using the scap strap can continue to target your rear delts. This exercise can be done twice in one week for added benefits. For triceps, one-arm tricep pushdowns using Rogue nunchucks can be an excellent option. Lastly, for biceps, dumbbell curls can provide a challenging workout.

Pros:

• Convenient and efficient exercises
• Equipment versatility
• Targeted muscle activation

Cons:

• Limited availability of specific equipment may limit exercise options

Conclusion

In this article, we discussed the process of selecting accessories and assistance exercises for your training. It is important to consider factors such as equipment availability, ease of setup, and supersetting potential when making these choices. By strategically choosing exercises that target different muscle groups, you can maximize your training efficiency and prevent plateaus.

Pros and Cons

Pros:

• Strategic exercise selection for optimal results
• Efficient use of training time
• Variety of exercise options to suit individual preferences

Cons:

• Limited availability of specific equipment may restrict exercise choices
• Continuous evaluation and adjustments may be necessary to find the most effective exercises for personal goals

FAQs

Q: Can I substitute exercises if I don't have the required equipment? A: Yes, if certain equipment is not available, you can always swap out exercises for alternative options that target the same muscle groups.

Q: How often should I change my accessories and assistance exercises? A: It is recommended to change exercises every few weeks to prevent plateaus and keep the training challenging and effective.

Q: Is it necessary to superset accessories with main lifts? A: Supersetting accessories with main lifts can save time and increase training efficiency, but it is not mandatory. It depends on personal preferences and time constraints.

Q: Should I start with lighter weights for accessories and gradually increase the load? A: Yes, it is advisable to start with lighter weights for accessories and gradually increase the load over time as you become more comfortable with the movements.

Q: What should I do if an exercise feels too challenging or causes discomfort? A: If an exercise feels too challenging or causes discomfort, it is best to consult with a trainer or modify the exercise to suit your capabilities and prevent injury.

Resources:

• Masonomics Podcast
• Iron Rebel
• Rogue Fitness