Supplemental Vs Accessory Work
Supplemental VS. Accessory Work...Do you realize the difference?
Of course we all know that we need to do our supplementals and accessories...but are you getting the most out of them?
Getting the most out of them, means we need to be intimate with what these terms actually mean, and how they relate to our physical body structure. IE what kind of training effect we are trying to elicit!
Generally, a supplemental lift is a movement that resembles a classical lift (ie. one you compete in) but is not exactly that movement. When choosing appropriate supplemental lifts we need to ask ourselves some questions...is this movement suitable for our mechanical deficiencies (i.e. does it have a purpose), is it safe, and is it appropriate for our training level?
It is very important that specific movements that are selected are targeting positions that need improved upon. IE if in the deadlift the hinge position breaks down structurally, we need additional work in strengthening both this position and the musculature responsible for holding this position. So a great supplemental movement for this would be the good morning. Then we know good mornings are generally a safe movement, and applicable for anyone from the beginner to advanced athlete. It is always tempting to spice up a movement or “make it more fun” by adding a band, chain or specialty bar to the mix, but this is where we have to look at if the tool matches our athletic needs.
For beginners, having more time under a straight bar, walking out, and organizing their body is a huge portion of skill acquisition and creating mastery of basic movements...so we don’t need to jazz it up. Let’s save the extra jazz for when the athlete really needs it to create a more tailored response to exercise.
Once we have selected the exercise, we now need to delve into what appropriate rep ranges are for supplemental work. Of course these should be done heavier than our accessory work, but what does that really mean. Thankfully, the work here is done for us by Yuri Verkoshansky and Mel Siff, if you check out “Supertraining” there are loading charts located on page 11, with specific rep and load ranges for the desired variable we are trying to build. Generally, for strength we are working between 80-100% with repetitions between 1-5 and 4-7 sets. So for powerlifting this is an appropriate repetition range because that directly corresponds to the main objective of the sport, lifting the most weight that is possible in our main lift. For a weightlifter developing power is a huge objective, for this we are working in the 70-100% load region with 1-5 repetitions per set and 3-5 sets. Of course for a powerlifter developing power may also be important depending on the lifter and where they are within their training cycle.
Usually per session there will be one to two supplemental lifts. As a coach for my more advanced athletes I like two per session, the first being heavier in the 80% region and the second being lighter in the 70% session. This is once they have an appropriate body mass for their leverages, and their technical proficiency of lifts is outstanding.
Ok, so we’ve talked about supplemental lifts...now what are accessories? So accessories are classified as movements that are very different from classical lifts in pattern, tempo, and execution. So accessories are used for developing and maintaining muscle mass, working on imbalances between muscle groups, providing additional blood flow for restoration, and general bodily health.
So when choosing accessory work, we have to again think about what musculature directly needs strengthened or should be larger for us to be better at our classical lift. This could be from a pure my body is not large enough for my frame, or from the perspective of my lats are not strong enough to hold a specific position. Generally when we are talking about rep ranges for hypertrophy, thank you again “Supertrainig” we are looking at 60-80% in the 8-15 rep and 4-8 set range. This can be a little tricky since we are talking about load relative to 1RM in this instance and our movements are very different than our classical lift. So when picking weights, I find it best to focus on repetition ranges and knowing to elicit a training response I need to strain for 30-60 seconds.
Now depending upon weight class, lightweight lifters do not need to do nearly the amount of accessory work that a heavier lifter does. This is just because they do not have as much muscle mass to maintain. So typically there are 3-5 accessory movements per session depending upon the athlete.
Now, I know that was a lot to take in. This is why it is always helpful to have a coach who can intelligently pick apart movement deficiencies and lagging muscle groups. It can be daunting at first genuinely looking at yourself and prescribing movement. We all tend to have specific biases when it comes to ourselves...I know I do. That is why I entrust my training to Marcus, and trust my training partners for feedback on my movement throughout training sessions!
To summarize, your supplemental movements will be your heavy hitters, they will typically be done with a barbell and are to improve position and technical mastery of classical lifts. Your accessories are lighter and meant to target specific muscle groups and or to provide restoration via blood flow!
Example Training Session:
1: Main Lift
2a: Supplemental Lift 3-5 Reps x 3-5 Sets
2b: Supplemental Lift 3-5 Reps x 4-7 Sets
3a: Accessory Movement 8-15 Reps x 4-8 Sets
3b: Accessory Movement 8-15 Reps x 4-8 Sets
3c: Accessory Movement 8-15 Reps x 4-8 Sets