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Old 08-12-2010, 09:32 PM   #9
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
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Assistance Work

How much assistance work you do is up to you. Natural lifters should try to be in and out of the gym in 60 minutes. If you can't "hit it" in that period of time, you need to take a long, hard look at the rest periods you are taking between assistance work sets. A quote from Jim Wendler on training duration:

"People laugh and call me lazy, while they twit around in their three-hour workout making zero progress. Sometimes, instead of what you do in the weight room, it's what you don't do that will lead to success."

In the Wendler's 5/3/1 book, the following assistance plans are presented:

* Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and another accessory exercise for 5 sets.
* The Triumvirate. Main lift, and two assistance exercises - 5 sets each.
* I'm Not Doing Jack ****. Main lift, and nothing else.
* Periodization Bible by Dave Tate. Main lift, and 3 exercises - 5 x 10-20 reps each.
* Bodyweight. Main lift, and 2 bodyweight exercises such as the pull up, sit ups, dips, etc.

Here are some sample assistance work plans based on your goals.
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