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Lifters have to use accessory movements to correct weaknesses and to improve leverage. So what I mean by this is if I look at a lifter and they are really weak at coming out of the hole but really good at locking out at the top of the lift, then they have strong hamstrings and no glutes.

If their hips look small or weak, I am going to use accessory movements to make their hamstrings and glutes stronger. If I have another person that is really good at coming out of the hole because their hamstring and glutes are strong and well developed but their quads are lacking, I can put more emphasis on their quads. I can put the emphasis wherever I need.

Our accessory movements help us achieve that optimal build type and optimal leverage. It’s plain and simple.

So what I’m getting at is an ideal leverage for anything you want to do. And our accessory movements help us achieve that optimal build type and leverage.

Use the accessory guidelines and swipe file below to help implement this into your training program.

Outlining the guidelines to explain Accessory Work in the form of paragraphs would cause a fair amount of confusion. In the interest of making this area as concise and easy to read as possible, the Dynamic Effort and Maximum Effort instructions have been set up in a list format.

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Maximal Effort Days:

Instructions for Accessory Work T

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Intensity: High

Volume: Medium to Low

Exercises Done on Each Day:

Three to five individual accessory movements.

Individual Sets for Each Exercise:

Anywhere from two to four.

Number of Repetitions

During Each Set:

Minimum of 5, maximum of 12.

Resting Period: One to three minutes between each set.

Time Spent Training:

Each training session should be completed within one hour.

Variations of Training:

For one to three weeks, continue to perform the same accessory movements.

Training Progressions:

Trainees should aim to make improvements in their accessory work each week. Improvements made during accessory work directly lead to improvements in deadlifting, bench press, and the squat drill.

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Which Muscle Groups Need to Be Trained

and What Is the Proper Order?

Listed below is an outline of the muscle groups that require your focus and the order in which these muscle groups need to be worked on.

Deadlift and Squat Days:

1. Primary Move: In either the squat or deadlift, gradually work up to one to three repetition maximum (RM).

2. Heavy Compound Movement - Hamstrings, Erectors and Glutes:

3. Lats: Two to three sets per training session, consisting of 8 to 12 repetitions.

4. Abdominal: One or two sets each session, with a minimum of 15 and a maximum of 30 repetitions.

Maximal Effort Days:

Instructions for Accessory Work

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Maximum Effort Bench Press Days:

1. Primary Move: In a bench press variation, build up to one to three repetition maximum (RM).

2. Heavy Compound Movement: While targeting your body's particularly weak areas, two to five sets of three to six compound movement repetitions are to be performed. Examples include: push ups, dips, dumbbell bench presses, and barbell bench presses.

3. Triceps: Targeting the areas surrounding the elbows and triceps, perform two to four sets involving 8 to 12 repetitions of one or two differing exercises.

4. Lats and Back: In order to strengthen the upper back, two to four sets of 8 to 15 repetitions is recommended, using one or two exercises.

5. Shoulders: To target the posterior, anterior and medial deltoids, trainees should perform at least one to three sets of 10 to 20 repetitions.

6. Abdominal: One to three sets, with 15 to 30 repetitions.

Maximal Effort Days:

Instructions for Accessory Work

Dynamic Effort Days:

Instructions for Accessory Work T

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Intensity: Low

Volume: High

Exercises Done on Each Day:

Four or five individual accessory movements each day

Individual Sets for Each

Exercise:

Anywhere from two to four

Number of Repetitions

During Each Set:

Minimum of 12, maximum of 20

Resting Period: One to three minutes between each set

Time Spent Training:

Each training session should be completed within one hour.

Exercise Variations:

For a minimum of one week and a maximum of three, perform the same accessory movements.

Training Progressions:

The objective is to improve your accessory work with each passing week. Improving your accessory work begets improvements in deadlifting, bench pressing and squat drills.

Dynamic Effort Days:

Instructions for Accessory Work T

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Which Muscle Groups Need to Be Trained and

What Is the Proper Order? Listed below is an outline of the muscle groups that require your focus and the order in which these muscle groups need to be worked on.

Dynamic Effort Deadlift and Squat Day:

1. Primary Move: In a variation of the box squat, perform ten to twelve sets at 50 to 60 percent of your One Repetition Maximum.

2. DE Deadlift: At 60 to 85 percent of your One Repetition Maximum, perform six to ten sets involving one to three repetitions.

3. Hamstrings, Erectors and Glutes: To target each of these muscle groups, each movement should involve one or two exercises that consist of three to six sets with 15 to 25 repetitions.

4. Lats: Two to three sets per training session, encompassing 15 to 20 repetitions.

5. Abdominal: Two to three sets per training session, encompassing 20 to 50 repetitions.

Dynamic Effort Days:

Instructions for Accessory Work T

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Dynamic Effort Bench Press Day:

1. Primary Move: At 50 percent of your One Repetition Maximum, perform nine sets of three repetitions in a bench press variation.

2. Lighter Compound Movement: Targeting the specific weaknesses of your body, perform two or three sets of 15 to 20 repetitions. Examples include: push ups, dips, dumbbell bench presses, and barbell bench presses.

3. Triceps: The area around your triceps and elbows requires one or two exercises, consisting of two to three sets of 15 to 30 repetitions.

4. Lats and Back: In order to strengthen the upper back, two to four sets of 12 to 20 repetitions is recommended, using one or two exercises.

5. Shoulders: To target the posterior, anterior and medial deltoids, trainees should perform at least two or three sets of 15 to 30 repetitions, using one or two exercise variations.

6. Abdominal: One to three sets, with 20 to 50 repetitions.

Hamstrings, Erectors and Glutes T

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Sumo Semi-Stiff Legged Deadlift

Deadlift [Stiff-Legged]

Chair Deadlift

Block Pull - Sumo Deadlift

Deficit Deadlift

Snatch Grip Deadlift

Straight-Legged GHD Snatch Grip Deadlift

Box Squat

Anderson Front Squat

[Barbell] Good Morning

[Seated] Good Morning

Arch Back Good Morning

Seated Arched Back Good Morning

Band Assisted Inverse Curl

Inverse Leg Curl

Glute Ham Raise

Safety Squat Bar Bulgarian Split Squat

Back Extension [GHD]

Belt Squat Walking

Box Step-Up

[Lateral] Box Step-Up

Safety Squat Bar - Lateral Lunge

[Barbell] Hip Bridges

[Single-Legged] Barbell Hip Bridge

GHD Glute Contractions

Walking/Good Morning Lunge

Reverse Hyper [Single-Legged]

Reverse Hyper [Glute Partials]

Reverse Hyper [Swing Variation]

Reverse Hyper [Strict Variation]

Bent Knee - Reverse Hyper

[Banded] Hip Bridges

[Banded] Good Morning

[Banded] Pull Throughs

Banded Adduction Exercise

Leg Curls [Ankle Weights]

Dimmels [Barbell]

Triceps T

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[Flat] Close Grip Bench Press

Board - Bench Press

[Barbell] JM Press

Barbell Floor Skull Crusher - Pin Press

[Reverse Band] Barbell Skull Crusher

[Reverse Band] Safety Squat Bar J.M. Press

[Banded] Dumbbell Tricep Floor Press

Dumbbell - Incline Bench Press

[Banded] Dumbbell - Incline Bench Press

[Banded] Dumbbell - Flat Bench Press (Neutral Grip)

Floor Press [Barbell]

Close Grip Push-Up

Kettlebell Skull Crusher

[Flat] Tate Press

[Banded] Incline Tate Press

Tricep Kick Back [Dumbbell]

Single-Arm Dumbbell Bench Press

Dumbbell JM Press

Decline Tricep Roll Back Extensions

[Close Grip] Bamboo Bar Bench Press

Bamboo Bar Skull Crushers

[Banded] Tricep Push Downs

[Banded] Seated Overhead Tricep Extension

Ring Dips

Ring Push-Ups

Rack Floor Press - Double Mini Bands

Lats & Back T

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Pull-Ups [Weighted]

Pull-Ups [Strict]

Pull-Ups [Banded]

One Arm Dumbbell Row

Lat Pull-down

[Banded] Inverted Barbell Rows

Bent Over Underhand Cable Row

Straight Arm Pull Down

Chest Supported Rows [Barbell]

Bent Over Rows - Underhand [Close Grip]

Bent Over Rows [Wide Grip]

Back Extension [GHD]

Straight-Legged GHD Snatch Grip Deadlift

[Barbell] Good Morning

[Seated] Good Morning

Arch Back Good Morning

Seated Arched Back Good Morning

[Banded] Good Morning

Shoulders T

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Seated - Military Press

Seated - Military Pin Press

Bamboo Bar Bench Press

Bamboo Bar [Strict Press]

[Banded] High Pulls

Dumbbell Windmills & Reverse Flys

Dumbbell Rear Delt Raise

Dumbbell Seated Shoulder Press

Strict Press

Push Press

[Banded] Bench Position - Pull A-Parts

[Banded] Pull A Parts

Battling Ropes

[Banded] Windmills

[Banded] Face Pulls

Abdominals T

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GHD Obliques - Rotation (Paddling)

Decline Sit-Ups [Barbell]

Decline Sit-Ups [Dumbbells]

[Banded] Half Roller Decline Sit-Up

[Banded] GHD Sit-Up

[Banded] Parallel - GHD Sit-Up

Bamboo Bar Decline Sit-Up

[Banded] Decline Sit-Up

Russian Twist

Strict Toes-to-bar

L-Sit Scissor Kicks

L-Sit Flutter Kicks

L-Sit Hold

Ab Fallouts

Hollow Rocks

Plank Holds

[Banded] Plank Holds

Flutter Kicks

Side Bends [Barbell]

Side Bends [Dumbbell]

GHD Sit-Ups [Obliques]

[Static] Ab Holds

Partnered Leg Throws

[Banded] Crunches

Dumbbell Leg Raise

Additional Accessory Work T

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One of the most common errors made by those who use the Westside system for their training is that they will give their maximum effort to the primary move and neglect to give that same effort on their accessory work.

It can not be stressed enough that this is a

poor choice!

It goes without saying that the primary moves are a major key to achieving training success. However, it is crucial that trainees understand the importance of completing the full training course, including accessory work. The accessory work is just as vital to your training, if not more so.

There are a variety of ways to progress during your accessory work, including:

1. Using additional weight

2. Upping the number of repetitions per exercise

3. Increasing the range of motion and the amount of time under tension

Without a consistent attack of your accessory movements and striving to improve daily, you'll never tap into the full potential of the training program.