Have you ever found that your big lifts just aren’t progressing the way you want them to? Have you hit a plateau in your training and aren’t sure how to break through it? Accessory work may be the missing piece to the puzzle. By adding smaller, targeted exercises to your workout routine, you can improve your overall strength and address any weaknesses or imbalances you may have.
When it comes to building strength and muscle, many people focus solely on the big, compound lifts like squats and deadlifts. While these exercises are certainly important, they often neglect smaller muscle groups and can lead to imbalances and weaknesses. Accessory work, on the other hand, allows you to target these muscles and build a well-rounded physique. Not only will it improve your strength in the big lifts, but it will also help prevent injuries and improve your overall athleticism.
So whether you’re a powerlifter looking to break through a plateau or just someone looking to improve their overall fitness, don’t underestimate the importance of accessory work. By incorporating these exercises into your routine, you can target specific muscle groups and improve your overall strength and athleticism, leading to better overall results in the gym.
Importance of Accessory Work in Strength Training
When it comes to strength training, many people make the mistake of focusing only on the main lifts such as deadlifts, squats, and bench presses. While these exercises are important for building overall strength and muscle mass, they may not be enough on their own. This is where accessory work comes in.
Accessory work refers to exercises that target specific muscle groups or movement patterns to help improve performance in the main lifts, address muscle imbalances, and prevent injuries. These exercises are usually performed with lighter weights and higher reps compared to the main lifts.
Below are some of the reasons why accessory work is important in strength training:
- Preventing injuries: Accessory work helps to strengthen the muscles that support the main lifts, which reduces the risk of injuries. For example, exercises like face pulls, bicep curls, and tricep pushdowns can help prevent shoulder injuries in bench pressing.
- Addressing muscle imbalances: Many people have muscle imbalances due to their daily activities or the way they train. These imbalances can lead to poor posture, reduced performance, and increased risk of injuries. Accessory work can help to correct these imbalances by targeting specific muscle groups that are under-developed or weak.
- Improving performance: By targeting specific muscle groups and movement patterns, accessory work can help to improve performance in the main lifts. For example, exercises like Romanian deadlifts can improve hamstring strength, which in turn can improve deadlift performance.
- Increasing muscle mass: Accessory work can help to target specific muscle groups that may not be adequately stimulated by the main lifts alone. This can lead to increased muscle mass and overall strength.
What is accessory work?
When most people think about lifting weights, the first thing that comes to mind is the standard compound lifts like the squat, bench press, and deadlift. These exercises form the foundation of any strength training program, but they aren’t the be-all and end-all of building muscle and getting stronger. Enter: accessory work.
Accessory work includes exercises that target specific muscle groups or movement patterns that aren’t adequately trained by the compound lifts. They help you strengthen weak spots, build muscle in areas where you may be lagging behind, and prevent imbalances that could lead to injury down the line.
Why is accessory work important?
- Prevents injuries: By targeting weak points and imbalances in the body, accessory work can help prevent injuries from occurring. For example, if you have weak glutes, doing exercises like glute bridges or leg curls can help strengthen them and reduce the risk of injury during compound exercises like squats and deadlifts.
- Improved performance: By strengthening weak spots, accessory work can help you perform better overall. For example, if you have weak triceps, doing exercises like skull crushers or tricep pushdowns can help you bench press more weight.
- Better aesthetics: Accessory work can help you build muscle in areas that the compound lifts don’t target as much. This can lead to a more aesthetically pleasing physique overall.
How to incorporate accessory work into your workouts
The best way to incorporate accessory work into your workouts is to add them to the end of your training session. Start with 1-2 accessory exercises for each muscle group you want to target and gradually increase the number of exercises over time. Aim to train each muscle group 2-3 times per week with 3-4 sets of 10-15 reps per exercise.
It’s important not to neglect compound lifts in favor of accessory work, but including accessory exercises in your training can help ensure that you’re building a well-rounded, functional physique.
Examples of accessory exercises
Here are some examples of accessory exercises that target specific muscle groups:
| Body Part | Accessory Exercises |
|---|---|
| Shoulders | Lateral raises, face pulls, reverse flys |
| Chest | Dumbbell flys, cable crossovers, push-ups |
| Triceps | Skull crushers, tricep pushdowns, dips |
| Biceps | Hammer curls, preacher curls, chin-ups |
| Back | Rows, pull-downs, hyperextensions |
| Glutes/Hams | Glute bridges, leg curls, Romanian deadlifts |
| Quads | Leg press, lunges, step-ups |
Remember, these are just examples and there are many more exercises that can be used as accessory work. The key is to choose exercises that target weak points or areas where you want to build more muscle and incorporate them into your training in a balanced way.
Examples of Accessory Exercises
Accessory exercises are critical in any training program, regardless of the athlete’s fitness goals. These exercises help build muscle balance, improve technique, and prevent injuries. Here are some of the most effective accessory exercises that you can incorporate into your workout routine:
- Glute-Ham Raises: This exercise targets the hamstrings, glutes, and lower back muscles. It involves lying face down on a glute-ham machine, with your ankles secured under a pad. From this position, you lift your body up until your torso is perpendicular to the floor, then lower it back down again.
- Band Pull-Aparts: Band pull-aparts are a great accessory exercise that targets the upper back, rear delts, and rotator cuff muscles. To perform this exercise, you need a resistance band, which you hold with both hands at shoulder-width. Keeping your arms straight, you pull the band apart until it touches your chest, then release it back to the starting position.
- Split Squats: Split squats target the quads, hamstrings, and glutes, as well as the stabilizer muscles in your hips and core. To perform this exercise, you take a long step forward with one foot and lower your body until your back knee touches the ground. You then push back up to the starting position and repeat on the other leg.
The Importance of Accessory Exercises in Your Training
While compound exercises like squats, deadlifts, and bench press are great for building overall strength, they only work a limited number of muscle groups. Accessory exercises, on the other hand, target the smaller, more neglected muscles that can help prevent imbalances and injuries.
Incorporating accessory exercises into your routine can also help improve technique and form. For example, adding band pull-aparts to your workout can help improve your posture and strengthen your upper back muscles, which can have a positive impact on your bench press and squat form.
Furthermore, accessory exercises can provide a change of pace and help you break through plateaus in your training. By working muscles from different angles and with different movements, you can stimulate new muscle growth and create new challenges for your body.
Conclusion
Don’t underestimate the importance of accessory exercises in your training program. By incorporating exercises like glute-ham raises, band pull-aparts, and split squats, you can improve muscle balance, technique, and prevent injuries. You’ll also enjoy the variety and new challenges that accessory exercises provide, which can help you break through plateaus and reach new levels of fitness.
| Accessory Exercise | Target Muscles | Example |
|---|---|---|
| Glute-Ham Raises | Hamstrings, glutes, lower back | Lying on a glute-ham machine, lift your body up until your torso is perpendicular to the floor |
| Band Pull-Aparts | Upper back, rear delts, rotator cuff muscles | With a resistance band, hold it with both hands at shoulder-width. Pull the band apart until it touches your chest, then release it back to the starting position. |
| Split Squats | Quads, hamstrings, glutes, stabilizer muscles in hips and core | Take a long step forward with one foot and lower your body until your back knee touches the ground. Push back up to the starting position and repeat on the other leg. |
Try incorporating these accessory exercises into your workout routine and feel the difference in your strength and overall fitness level.
How to incorporate accessory work into your workout routine
Adding accessory work to your workout routine can seem overwhelming, but it doesn’t have to be. Here are a few tips to help you get started:
- Identify your weaknesses: Take note of the areas of your body that need improvement. Maybe it’s your biceps, or your glutes. Once you know which areas need work, you can focus on exercises that target those areas specifically.
- Select exercises wisely: Choose exercises that will challenge the specific muscle groups you want to work on, but also be mindful of your overall goals. For example, if you’re looking to build muscle mass, choose exercises that allow you to work with heavy weights at low reps.
- Start small: Don’t go overboard with the amount of accessory work you add to your routine. Start with one or two exercises and gradually add more as you become comfortable with the extra workload.
Here’s an example of how you might incorporate accessory work into a typical workout routine:
| Day | Primary Lift | Accessory Work |
|---|---|---|
| Monday | Bench Press | Tricep extensions, Flyes |
| Wednesday | Squat | Leg curls, Lunges |
| Friday | Deadlift | Lat Pulldowns, Rows |
By alternating primary lifts with targeted accessory work, you can focus on building strength and improving weak areas simultaneously.
Benefits of Accessory Work for Injury Prevention
One of the most significant advantages of incorporating accessory work into your routine is to prevent injuries. While compound exercises are an essential part of any fitness program, they often target the larger muscle groups and can neglect some of the smaller, stabilizing muscles. Focusing on accessory work can help to strengthen these smaller muscles, providing support and stability to the larger muscle groups, ultimately reducing the risk of injury.
- 1. Balance and Stabilization
- 2. Improved Joint Health
- 3. Correcting Imbalances
The supporting muscles play a vital role in balancing and stabilizing your body throughout various movements. Engaging in accessory work can help ensure that these muscles are adequately developed, leading to improved balance and stability during exercises. This is particularly beneficial for athletes who participate in sports that require rapid changes in direction or quick movements.
Another benefit of accessory work is that it can help to improve joint health by strengthening the surrounding muscles. This can be especially helpful for individuals who have experienced joint injuries or suffer from joint pain. By incorporating exercises such as lateral band walks, clamshells, and hip thrusts into your routine, you can help to build strength around the joints, reducing pain and improving overall joint function.
Accessory work can also be useful in correcting muscular imbalances that can lead to injury. Often, individuals who focus solely on compound movements may develop imbalances where one muscle group is significantly stronger than another. By incorporating exercises that target the weaker muscle group, you can help to balance your muscular development and further reduce the risk of injury.
| Exercise | Targeted Muscle Group |
|---|---|
| Face Pulls | Upper back, rear deltoids |
| Banded Pull-Aparts | Shoulders, upper back |
| Single-Leg Romanian Deadlifts | Hamstrings, glutes, lower back, core |
Overall, incorporating accessory work into your workout routine can provide a range of benefits, particularly when it comes to injury prevention. By targeting smaller, stabilizing muscles and correcting imbalances, you can build a foundation of strength that will enable you to perform compound exercises with reduced risk of injury.
How accessory work can improve your main lifts
When it comes to strength training, the focus is often on the main lifts such as the squat, deadlift, and bench press. However, accessory work is equally important and can actually help to improve your main lifts in a number of ways. Here are six ways in which accessory work can benefit your strength training:
- Prevent imbalances: Accessory work can help to target specific muscle groups that may not be utilized as much in the main lifts. By targeting these muscles, you can prevent muscle imbalances which can lead to injury and limit your progress.
- Improve weak points: We all have areas of weakness when it comes to our lifts. Accessory work allows us to focus on these weak points and improve our overall strength. For example, if you struggle with the lockout portion of your bench press, incorporating accessory exercises such as tricep extensions can help to strengthen that portion of the lift.
- Increase volume: By incorporating accessory work into your training, you can increase your overall training volume without overloading on the main lifts. This can help to prevent burnout and keep your workouts varied.
- Improve technique: Accessory work can help to improve your technique and form on the main lifts. For example, incorporating exercises such as Romanian deadlifts can help to improve your hip hinge and deadlift form.
- Build muscle: Accessory work can also help to build muscle in specific areas of the body. By building muscle, you can improve your overall strength and performance on the main lifts.
- Prevent boredom: Let’s face it, doing the same three lifts over and over again can get pretty boring. Incorporating accessory work into your training can help to keep things interesting and prevent boredom.
Types of accessory work
There are a variety of exercises that can fall under the category of accessory work. Here are some examples:
| Body Part | Accessory Exercises |
|---|---|
| Legs | Lunges, leg curls, leg extensions, calf raises |
| Back | Pull-ups, rows, face pulls, lat pulldowns |
| Chest | Dumbbell flyes, chest dips, cable crossovers |
| Arms | Bicep curls, tricep extensions, hammer curls, skull crushers |
| Shoulders | Lateral raises, front raises, shoulder presses |
Remember, the key to successful accessory work is to target specific muscle groups that will help improve your main lifts. Incorporate accessory work into your training program and watch as your strength and performance improve.
Alternative approaches to accessory work for variety and effectiveness
While traditional accessory work can be effective, incorporating alternative approaches can add variety and improve effectiveness.
- Bodyweight exercises: Using your own bodyweight can be an effective way to target specific muscle groups without the need for equipment. Exercises like push-ups, pull-ups, and dips can be modified for any fitness level and can easily be incorporated into a workout routine.
- Resistance bands: Resistance bands are portable and versatile, making them a great option for those who travel or workout at home. They can be used for a variety of exercises, including bicep curls, tricep extensions, and shoulder raises.
- Kettlebell training: Kettlebells are a popular tool for functional fitness and can be used for accessory work. The uneven weight distribution of the kettlebell can engage more muscles and provide a more challenging workout. Exercises like kettlebell swings, goblet squats, and Turkish get-ups can be highly effective.
Along with alternative approaches, incorporating different rep ranges and tempos can add variety and improve effectiveness. For example, performing accessory work with higher reps and slower tempos can promote muscle growth and improve endurance, while performing with lower reps and faster tempos can improve strength and power.
Here is an example of an accessory work routine that incorporates alternative approaches:
| Exercise | Approach | Sets x Reps |
|---|---|---|
| Push-ups | Bodyweight | 3 x 15 |
| Resistance Band Bicep Curls | Resistance band | 3 x 12 |
| Goblet Squats | Kettlebell | 3 x 10 |
| Chin-ups | Bodyweight | 3 x 8 |
| Kettlebell Shoulder Presses | Kettlebell | 3 x 12 |
By incorporating alternative approaches and varying rep ranges and tempos, you can prevent boredom and plateauing while improving your overall fitness and strength.
FAQs About Why Is Accessory Work Important
Q: What is accessory work?
A: Accessory work involves exercises that target specific muscle groups or movements that are not directly trained in your main lifts.
Q: Why is accessory work important?
A: Accessory work helps to strengthen weak points, correct muscle imbalances, and prevent injuries. It also helps to improve overall performance and achieve your fitness goals faster.
Q: How often should I do accessory work?
A: The frequency of accessory work depends on your fitness goals. Generally, 2-3 sessions per week are recommended, but it may vary based on individual needs.
Q: What are some examples of accessory exercises?
A: Examples of accessory exercises include bicep curls, tricep extensions, leg curls, shoulder raises, and abdominal work.
Q: Can accessory work help with weight loss?
A: Yes, incorporating accessory work into your workout routine can increase calorie burn and improve muscle tone, resulting in weight loss.
Q: Is it necessary to do accessory work if I’m already doing compound lifts?
A: Yes, accessory work complements compound lifts by targeting specific muscle groups and movements that may not be trained as intensely in a compound lift.
Q: How do I incorporate accessory work into my workout routine?
A: You can add accessory work at the end of your workout or dedicate specific days for accessory work. Start with a few exercises and gradually increase the volume and intensity over time.
Why Is Accessory Work Important?
In summary, incorporating accessory work into your workout routine provides many benefits, including strengthening weak points, correcting imbalances, and improving overall performance. It is also a great tool for achieving your fitness goals faster, whether it be weight loss or increasing strength. Don’t forget to add accessory work into your routine, even if you are already doing compound lifts. Thank you for reading, and be sure to come back for more helpful fitness tips in the future.