Ideally you’d mix it up every couple of months.
When it says “abs,” that means you can do can just pick whatever thing works your abs - hanging leg raises, incline sit-ups, ab rollouts, planks, whatever you like. For example, in this one strain of the 5/3/1 intermediate program, the 5×10 deadlift on day 2 is an accessory to the deadlift (you can also do one of the deadlift variations listed on that page instead of actual deadlifts). How many accessories you do depends on your program and goals and how trained you are. Some people like to be able to pick this stuff and some would rather have it spelled out there are programs that do both. An accessory movement is basically a thing you do, usually for a high-ish volume number of reps (6–15) that helps you get stronger. Main lifts can be accessories for each other - squats are accessories for deadlifts and vice versa, overhead press is an accessory for bench. A well-chosen squat accessory movement will help your max-effort squat get better without actually being a max-effort or near-max-effort squat. You could, theoretically, do squats at max effort until you die, but you would probably get very bored, and, well, die. Technically, anything you do to help you do your main lifts, without it being your main lift at high intensity, is an accessory. All that said, I’m going to give a sort of theoretical/non-academic academic answer for learning purposes. It’s not going to last! If you can’t feel like you’re working out “enough” on a program like this, I program you the accessories of Calm Down and Have Some Patience for the next few months. Just give your program time to work for a few months and enjoy the simplicity of doing *only three individual movements* for a *modest amount of time*.
If you’re still doing 5×5, you really, really don’t need to worry about accessories. Mixing it up with a lot of accessories is not recommended for beginners ( Mark Rippetoe would yell at you about it), and even intermediate lifters don’t need to meddle a ton with them. I’ve seen a lot of mention about “accessory lifts” and I was wondering What are those? Which do you recommend? How do you incorporate them into a 5×5 routine? I am admittedly a crazy workout person and go to the gym 5 days a week (I take boxing lessons for cardio outside of weight lifting) and one of the hardest parts of weightlifting for me is resting and being limited to 3 days a week, so if you tell me I can do the accessory lifts on off days I will be so happy!įrom the top, there are many well-designed programs that don’t require you to figure out and tack on a ton of accessory work. Admittedly Starting Strength was too much info for me to process but the 5×5 app was easy to follow and I am now squatting and deadlifting over my own body weight, which was my original goal, and continuing to add weight (yay!) I also follow a bunch of weightlifting ladies on instagram ( including you) for inspiration. I recently got into weight lifting about the time that you started your column (I’ve been following it from the beginning and read it religiously).
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