Programming Basics: Supplemental vs. Accessory Lifts
Become a Personal Trainer: The CPPS Certification System
Fitness Model: Joe DeFranco
When trying to build a comprehensive workout that flows easily from the warm-up, through the main lift, and into the supplemental and accessory work - the goal is to first determine the desired training effect. Keeping that in mind will help drive what exercises you choose to include, and ultimately, what volume (sets x reps) and intensity (load on the bar, tempo, range of motion (ROM), etc.) will get you there.
Pro coaching tip: It is not as simple as just picking an exercise. You must find the exercise variation that meets your client where they are with their current mobility restrictions and joint-specific weaknesses. You must have a baseline, regression, and progression database of exercises to help you navigate every training session.
One simple example of ‘finding the right exercise’ can be seen in the close grip bench press vs. the narrow grip bench press. When lifters or trainers talk about the close grip bench press, they are typically referring to the bench press variation where the hands are spaced about 6-10” apart on the smooth part of the bar.
This close hand position is troublesome for most because it cranks the wrists into an unnatural position as the bar is lowered to the chest. Understanding this, an informed coach will move the hands outward where the pointer finger is just making contact with the smooth part of the bar. This still biases the triceps but now the wrists are more stacked over the elbows and the lift can be performed with a more comfortable setup.
Narrow Grip Bench Press | Step-by-Step Instruction from Joe D:
All right. First off, notice that the name of this exercise is a narrow grip bench press, not a close grip bench press.
So, the grip we want you taking is your index finger should be on the smooth part of the bar. So, just one finger slightly touching the smooth part of the bar.
That is close enough to bias the triceps while still being very joint-friendly on the wrists and elbows.
When performing this lift, you want to tuck the elbows, lower the bar right to the bottom of your sternum, and then press up and slightly back.
Recommend Volume: 3-4 sets x 8-10 repetitions, Rest 2-3 min.
When speaking on programming, it is essential to make these types of changes on the fly to ensure you can achieve the target training effect for the immediate training session. We call this, ‘writing your workouts / programs in pencil, not pen.’
Diving deeper into the programming, we must also understand that the aforementioned narrow grip bench press could be considered a main lift or a supplemental exercise.
Some simple definitions:
Main Lift: The main lift is the goal of the training session, typically focused and based around the (8) strength training movement patterns; horizontal and vertical pressing, horizontal and vertical pulling, quad dominant (bilateral, unilateral, single-leg), hip (with neutral spine) dominant, core development (ab training, core training, and anti-movement patterns), and pull, push, or dragging (chaos training).
Supplemental Exercises: Defined as exercises that mimic the main lift (think of dynamic correspondence) and work to develop the main lift. Examples include: barbell bench press (main lift) & narrow grip bench press (supplemental lift) or barbell squats (main lift) & box squats (supplemental lift).
Accessory Exercises: Defined as exercises that engage and target the muscle groups that work to support the main lift. Examples include: barbell bench press (main lift) with the focused accessory exercises that target the triceps, shoulders, upper back and lats, and chest or deadlifts (main lift) with the focused accessory exercises that target the glutes, hamstrings, calves, adductors, core, and lats.
To dive deeper into programming and to get a comprehensive system of training that integrates pre-training preparation (warm-up), deep breathing mechanics, speed and power development, building strength, and much more…I recommend the CPPS certification. (Hell, I’m not only a client, I helped to create it!)
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