When to Add & Remove Assistance Exercises for Powerlifters

Powerlifters compete in three main exercises -- squats, bench presses and deadlifts. You can't just perform these exercises all the time, though, you need assistance or accessory exercises to boost your strength and fix weak links in your main lifts, according to strength coach Bret Contreras. Typical powerlifting assistance exercises include variations of the main lifts, such as front squats, squats to a box, close-grip bench presses and straight-leg deadlifts. Others include strength-building exercises such as dips, chinups and lunges. To avoid burning out, it's critical you plan your assistance exercises correctly in line with your training cycle.

  1. Accumulation Phase

    • Each of your training cycles should start with an accumulation phase, which involves training relatively lightly. This is to ease you into the heavier work later down the line. The accumulation phase is an ideal opportunity to perform more assistance work, as you're not pushing your main lifts too heavily, according to powerlifter and coach Chad Wesley Smith in "The Juggernaut Method." Perform three or four assistance exercises for each lift and aim to increase the reps and weights each week over a four-week period.

    Intensification Phase

    • The intensification phase also lasts four weeks and is when your training intensity begins to increase. You start pushing your three main lifts -- squats, bench presses and deadlifts -- harder here. As these are increasing in difficulty, the goal of your accessory training is to simply maintain strength. Drop to just two or three accessory lifts for three or four moderately difficult sets of six to 10 reps.

    Realization Phase

    • During the realization phase, aim to set new personal records on your main lifts. This can be extremely draining, so assistance exercises should be kept to a minimum. The purpose of accessory work here is to flush blood through the muscles and act as GPP (general performance preparation), according to strength coach Gabriel Napinski in his article "A Practical Guide for Implementing Block Periodization for Powerlifting." Perform just two exercises for two or three light sets of 12 to 15 reps per workout.

    Deloading

    • A deload involves taking a break from any strenuous or high-intensity lifts. You should take a deload once every four to 12 weeks, according to Mike Robertson, trainer and owner of Indianapolis Fitness and Sports Performance. During a deload, you'll cut your sets, reps and weights on your main lifts. As these are slightly easier, it's a good chance to increase your assistance exercises a little. You may even choose to take a week or two off your main lifts completely and perform a more bodybuilding or endurance-style workout based entirely around the assistance exercises.