We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Accessory Day?

dill_milk
dill_milk Posts: 61 Member
edited November 2024 in Goal: Gaining Weight and Body Building
Current routine:

A:

OHP
Chin-Up
Squat

B:

Chest Press
Row
Deadlift

Repeat. ABA BAB. Instead of repeating a workout twice a week I was wondering if it would be okay to make the third day an accessory day? Something like this:

Seated Cable Row
DB Bench Press
Incline Bench Press
Lat Pulldowns
Lateral Raises
Triceps Pressdowns
DB Curls
Leg Curl
Hamstring Extensions
Calf Raises
Abs

Replies

  • EmmaCaz4
    EmmaCaz4 Posts: 113 Member
    What is the reason for your current split?

    I agree with poster above. Very little in your program at the minute...
  • middlehaitch
    middlehaitch Posts: 8,488 Member
    Why not browse this thread and choose a 3 day programme that is proven. You will get a more balanced routine that way.

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Cheers, h.
  • dill_milk
    dill_milk Posts: 61 Member
    middlehaitch wrote: »
    Why not browse this thread and choose a 3 day programme that is proven. You will get a more balanced routine that way.

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Cheers, h.

    Thanks for the list, but my program IS on that list. It's Greyskull. Pretty similar to StrongLifts. Just wondering if I could change the third day to an accessory day for fun.
  • middlehaitch
    middlehaitch Posts: 8,488 Member
    dill_milk wrote: »
    middlehaitch wrote: »
    Why not browse this thread and choose a 3 day programme that is proven. You will get a more balanced routine that way.

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Cheers, h.

    Thanks for the list, but my program IS on that list. It's Greyskull. Pretty similar to StrongLifts. Just wondering if I could change the third day to an accessory day for fun.

    Oops, sorry about that. It has been a while since I read through all the programmes.

    As a recreational lifter I'm not a purist when it comes to following a programme to the letter, so I would probably try it and see what happens.
    I would throw accessories on the end of my routine rather than giving up a day though. I would also, if I was going to do an accessory day, make it the 2nd day of a 3x week programme so my compounds are more evenly spaced.

    Just try and keep things balanced.

    Cheers, h.
    (Just thoughts on how I might approach things)
  • pbryd
    pbryd Posts: 364 Member
    Your accessory day looks a bit long to me. I don't know why it contains lat pulldowns when you are already doing pull ups.

    I do like it the idea of 2 full bodies with calf, arm, neck and grip work sandwiched between them.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited September 2017
    I like to know why you think having a accessory day would be better than the written program.

    Accessories are a thing to do after a main lift not to replace them.

    Chin ups and rows are two of the better accessories out there and they are in the original program.

  • lorrpb
    lorrpb Posts: 11,463 Member
    edited September 2017
    usmcmp wrote: »
    You know what would be even better than adding an accessory day? Following a program. You have two programmed leg moves, which is completely inadequate. You'd have to do a full body accessory day to come close to adequate for anything.

    Looks like SL 5x5 to me with the addition of a chin up. Many programs suggest adding accessory lifts. Go for it, OP!
  • dill_milk
    dill_milk Posts: 61 Member
    Thanks guys I appreciate the constructive feedback instead of snarky, uninformed responses like the first one I received. Probably just having a bad day, I forgive her.

    I don't think the accessory day would necessarily be better than doing another compound day, but it would be fun and add variety as well as volume. I could just add them to the end of compound days, but I usually put all my energy into the compounds and feel tired and sore after. Plus then I'm still just alternating two days instead of doing three different days.
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
    Just follow the program until you’ve built a solid strength base on those lifts.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    edited September 2017
    Also, read the Greyskull book- they have "add-ins" that allow you to customize your workout by adding in accessory lifts. I run a variant for my goals, and I enjoy it.

    Reddit also has some resources: https://www.reddit.com/r/Fitness/comments/5w483n/greyskull_lp_variants/

    Also the forums are mostly dead, but there is a lot of good information with a lot of the most common questions answered: http://strengthvillain.com/forum/index.php

    Greyskull LP is supposed to be quite flexible to customize beyond the base program you are running. One of the reasons I really like it. Good luck!
  • usmcmp
    usmcmp Posts: 21,219 Member
    lorrpb wrote: »
    usmcmp wrote: »
    You know what would be even better than adding an accessory day? Following a program. You have two programmed leg moves, which is completely inadequate. You'd have to do a full body accessory day to come close to adequate for anything.

    Looks like SL 5x5 to me with the addition of a chin up. Many programs suggest adding accessory lifts. Go for it, OP!

    I read it as the OP was dropping to doing it once per week. Reading again I understand, but my statement on inadequacies still stands as the criticism I have of the 5x5 type programs. Adding in accessory work becomes necessary for pretty much everyone.
This discussion has been closed.

Categories