Programing assistance exercises.

Training Q&A [Moderated]
1

My current assistance exercises for the main lifts are pause squat and pause deadlift as the main assistance, with pendalay rows and SSB higher rep work as well. For press and bench I alternate assistance exercise on day 3 with 5x6 at RPE6-7 of either bench or press.

At what point does it make sense to change the assistance exercises? Is keeping it fresh a reason to go from a pause variation to a deficit deadlift or pin squats or is it a time based for best results? Also, how often should I be swapping in overload work with chains/slingshot? Is there a minimum set period of time I should stick with a specific assistance…say 4 weeks for best results?

My goals are overall strength gains but not a specific target in mind and I have no plans of competing or even attempting RPE10 singles. Right now lifts are all continuing to go up periodically, including assistance lifts.

Thanks!

2

VM,

I think that some folks will respond well to changing exercises from a motivation standpoint, thereby improving performance, adherence, etc. On the other hand, I think that as long as something is working, I would hesitate to change it unless given a strong reason to, e.g. a meet, travel, change in resources, etc.

That all being said, there’s no set time limit for any particular variation’s efficacy that is applicable to everyone. People have wildly different responses to a given program and individual changes will need to be made accordingly.

-Jordan