Accessory lifts are lifts that are not variants of the main lifts but train similar or different muscle groups.  They may train antagonists of the muscle groups used in the main lifts.  We primarily use accessory lifts for the upper body.

Common accessory lifts include chins up or pull ups, dips, lying tricep extensions, curls, and glute ham raises.  

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We have two primary variables to manipulate to keep driving up stress and progress:  intensity and volume.  Frequency and exercise selection are secondary, as frequency is ultimately a function of volume.  Supplemental exercises are also a function of volume and intensity, as they either decrease or increase time under tension or the range of motion.  

We have to build fatigue to increase performance, and we’re most concerned with strength.  At times--especially as an advanced lifter--we have to build up fatigue and temporarily decrease performance to deliver enough stress and then continue to train, allow fatigue to dissipate, and allow performance to peak and thus elicit an adaptation.  This means the SRA cycle has lengthened.  

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We have two primary variables to manipulate to keep driving up stress and progress:  intensity and volume.  Frequency and exercise selection are secondary, as frequency is ultimately a function of volume.  Supplemental exercises are also a function of volume and intensity, as they either decrease or increase time under tension or the range of motion.  

We have to build fatigue to increase performance, and we’re most concerned with strength.  At times--especially as an advanced lifter--we have to build up fatigue and temporarily decrease performance to deliver enough stress and then continue to train, allow fatigue to dissipate, and allow performance to peak and thus elicit an adaptation.  This means the SRA cycle has lengthened.  

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Another model for performance allows us to better understand how we progress strength, especially when we move beyond the novice linear progression.

The fitness fatigue model divides the positive and negative reactions into fitness and fatigue respectively.  The sum of these two is performance.  After a stress event, fatigue peaks before fitness, allowing the adaptation that we understand from the SRA cycle.  

For advanced training, however, as opposed to trying to figure out what the stress event is as we elongate the entire cycle, it helps to think of overreaching as building up fatigue and then adjusting training to allow fatigue to dissipate while minimizing the decrease in fitness.  We benefit from the fact that fitness peaks after fatigue.  We thus drive up performance to hit PRs and increase strength.  

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Another model for performance allows us to better understand how we progress strength, especially when we move beyond the novice linear progression.

The fitness fatigue model divides the positive and negative reactions into fitness and fatigue respectively.  The sum of these two is performance.  After a stress event, fatigue peaks before fitness, allowing the adaptation that we understand from the SRA cycle.  

For advanced training, however, as opposed to trying to figure out what the stress event is as we elongate the entire cycle, it helps to think of overreaching as building up fatigue and then adjusting training to allow fatigue to dissipate while minimizing the decrease in fitness.  We benefit from the fact that fitness peaks after fatigue.  We thus drive up performance to hit PRs and increase strength.  

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Why does LP end?  Is the lifter not recovering from the stress (too much fatigue) or is the lifter not delivering enough stress to disrupt homeostasis and recover?  It turns out, it’s a little bit of both (though it differs for the different lifts) so we adjust training accordingly to continue progress.  

During LP, the stress recovery adaptation cycle is clean--the workout is the stress, the lifter recovers in 48-72 hours, and the lifter adapts and is ready to lift more the next time.  To continue to progress, the lifter will have to deliver more stress (e.g. 4x5, not 3x5) but the lifter cannot recover from this within 48 hours, so a lighter Wednesday is added to deliver a small amount of stress and allow fatigue to dissipate for Friday’s intensity slot.  To move, however, from three times weekly progress to weekly progress, make small adjustments as opposed to jumping from one program to another.  

Small adjustments allow you to better know what is working and as opposed to changing every possible variable or many, you change one or a couple to continue progress.  

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Why does LP end?  Is the lifter not recovering from the stress (too much fatigue) or is the lifter not delivering enough stress to disrupt homeostasis and recover?  It turns out, it’s a little bit of both (though it differs for the different lifts) so we adjust training accordingly to continue progress.  

During LP, the stress recovery adaptation cycle is clean--the workout is the stress, the lifter recovers in 48-72 hours, and the lifter adapts and is ready to lift more the next time.  To continue to progress, the lifter will have to deliver more stress (e.g. 4x5, not 3x5) but the lifter cannot recover from this within 48 hours, so a lighter Wednesday is added to deliver a small amount of stress and allow fatigue to dissipate for Friday’s intensity slot.  To move, however, from three times weekly progress to weekly progress, make small adjustments as opposed to jumping from one program to another.  

Small adjustments allow you to better know what is working and as opposed to changing every possible variable or many, you change one or a couple to continue progress.  

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What do you do when LP stops working and why would you make those changes?  In this episode, Matt delivers a lecture to college students about the reason underpinning his programming methodology.

Programming theory comes from the stress, recovery, adaptation cycle, in which a lifter disrupts homeostasis with a stress, recovers, and then adapts to be able to prepare for a greater amount of that stress.  Programming also relies on specificity--training for a marathon does not help you train for a powerlifting meet.  

When it comes to stress and recovery, total stress matters.  This means stress from other aspects of your life can negatively affect your recovery and adaptation ability.  Coaches must take this into account.

When it comes to variations of the lifts, these either increase or decrease the range of motion or time under tension, which ultimately increases or decreases the intensity.  

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What do you do when LP stops working and why would you make those changes?  In this episode, Matt delivers a lecture to college students about the reason underpinning his programming methodology.

Programming theory comes from the stress, recovery, adaptation cycle, in which a lifter disrupts homeostasis with a stress, recovers, and then adapts to be able to prepare for a greater amount of that stress.  Programming also relies on specificity--training for a marathon does not help you train for a powerlifting meet.  

When it comes to stress and recovery, total stress matters.  This means stress from other aspects of your life can negatively affect your recovery and adaptation ability.  Coaches must take this into account.

When it comes to variations of the lifts, these either increase or decrease the range of motion or time under tension, which ultimately increases or decreases the intensity.  

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We prioritize intensity over volume, simplicity over complexity, and economy--in time and stress.  Let’s stick with simple as long as it works.  If you stick with training long enough, it will get complex, and volume will get high, and programs will take 8 or 12 or 16 weeks.  Enjoy the rapid, simple progress of novice and early post-novice training while it lasts.  

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• Matt on Instagram
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• [email protected]   

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• Barbell Logic on Instagram
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