Accessory exercises are supplementary movements performed after main compound lifts (squat, bench press, deadlift) in a strength training session. They provide additional stimulus without the high systemic fatigue associated with heavy barbell work. The primary goal is to drive muscle growth (hypertrophy) and fortify the body against potential injuries. By targeting specific muscle groups, accessory movements address muscular imbalances or weak links that limit progress on the main lifts.
Calculating Total Accessory Volume
Determining the number of accessory exercises begins with the total weekly volume required for each major muscle group. Scientific literature suggests aiming for 10 to 20 working sets per muscle group per week to optimize hypertrophy. This range guides accessory programming and the number of exercises and sets needed.
This guidance is framed by two central concepts: Minimum Effective Volume (MEV) and Maximum Recoverable Volume (MRV). MEV is the lowest number of sets needed to elicit muscle size gain, while MRV is the upper limit of volume from which an individual can consistently recover. Programming below MEV yields no results, and exceeding MRV leads to overtraining and stalled progress.
To translate this weekly goal into a daily plan, most lifters perform 3 to 5 working sets per accessory exercise. For example, a lifter training a muscle group twice weekly and aiming for 15 weekly sets needs 7 or 8 sets per session. This volume is achieved efficiently by selecting two or three accessory exercises per muscle group per session, each performed for 3-4 sets.
Following a main compound lift, a workout often includes two to four distinct accessory movements. This selection should target muscle groups involved in the main lift or those needing dedicated attention, such as the upper back, triceps, or hamstrings. The goal is to accumulate high-quality volume within the MEV and MRV boundaries without inducing excessive fatigue that interferes with subsequent workouts.
Criteria for Selecting Accessory Movements
The number of accessory exercises must link directly to the lifter’s specific, qualitative needs, not arbitrary volume. Selection should focus on identifying and strengthening weak points that impede progress on main lifts. For instance, if a lifter fails to lock out a bench press, accessory work should isolate the triceps and anterior deltoids, using movements like close-grip bench presses or dumbbell overhead extensions.
Weaknesses may also manifest as postural or stability issues, often requiring unilateral movements. Exercises such as single-leg Romanian deadlifts or split squats address side-to-side strength imbalances and improve stability. These movements provide a distinct stimulus that cannot be replicated by bilateral barbell training, promoting balanced physical development.
Accessory choices should also ensure balanced development across opposing muscle groups to promote long-term joint health. A program with high bench pressing volume, for example, should be counterbalanced with adequate pulling movements, such as rows and face pulls. This ensures pulling muscles are as strong as pushing muscles, helping maintain shoulder integrity.
Isolation exercises are effective for targeting smaller muscles that receive insufficient stimulus from compound lifts alone. Biceps, calves, and rear deltoids typically require direct work for optimal development. Prioritizing movements that train the muscle through a full range of motion makes accessory work an efficient tool for maximizing muscular cross-sectional area.
Adjusting Accessory Load Based on Main Lift Intensity
The total amount of accessory work is not fixed; it must dynamically adjust based on the intensity and volume of the main compound lifts. Heavy, high-intensity main lifts, such as three sets of squats at 90% of a one-rep maximum, consume significant recovery capacity (systemic fatigue). This intense training effectively “spends” the recovery budget, leaving less available for accessory work.
During periods of high main lift intensity, accessory volume should be deliberately reduced, often moving closer to the Minimum Effective Volume (MEV) landmark. This reduction prevents the total training load from exceeding the Maximum Recoverable Volume (MRV), which would otherwise lead to a breakdown in recovery and potential plateaus. The focus shifts from maximizing hypertrophy to maintaining strength and muscle mass while allowing the body to recover from the primary stimulus.
Conversely, when main lifts are programmed at a lower intensity or lighter weight, such as during a deload or active recovery, accessory volume can temporarily increase. This allows the lifter to continue driving localized muscle growth with less systemic fatigue. Manipulating accessory volume inversely to main lift intensity manages total training stress effectively, ensuring consistent progress without compromising recovery.