How to Approach Accessory Lifts

1 on 1 Personalized Coaching (limited): [e-mail] (since 2013)
KZbin Channel: kzbin.info
Instagram: pete.rubish
AFFILIATES:
⚕️ Marek Health 10% off Code Pete (custom bloodwork)
marekdiagnostics.com/
🏋️Bells of Steel Best Value Home Gym Equipment! www.bellsofsteel.us/#a_aid=PETE
🍉Alani Nutrition (preworkout, protein shakes): alaninu.com/PETE
⚕️ Leviathan Nutrition 10% Off Code PETE (kidney, liver, heart health supps): leviathan-nutrition.com/
💪Visit My Gym!: koastrengthandfitness.com/
0:00 Intro
0:35 The Importance of Specificity
1:30 Implementing New Exercises
2:05 Optimal Main Lift Frequency
2:35 Accessories Come Down to Training Time
3:31 Indicator Lifts (Phase 1)
4:20 Injury Prevention (Phase 2)
5:27 Bodybuilding/Physique (Phase 3)
6:50 More Machines/Accessories As You Age
7:15 Offseason vs Peaking

[@HkFinn83]

If you know how to accessorize, you’ll always be fabulous

[@PeteRubish]

hahaha

[@slaytanic921]

I wanna accessorize with that washer and dryer on a t shirt.

[@JPqbss]

I know some people might find them pretty bland, but I love these training info videos

[@squattilupuke2435]

Love em

[@johntrains1317]

Same

[@tariqo16]

It also works as a reminder for me of some stuff sometimes for example on this video mentioning doing accessories for injury prevention is something I completely forgot.

[@TiagosFitness]

Totally agree I like these information videos and really helps me a lot learning to help me and my clients not just entertainment but to be honest I find these entertaining as well

[@ericcartmansstrengthandpow5960]

My primary lift is 855 on incline bench press. It's also my primary accessory movement. It's really all you need.

[@watsonkushmaster3067]

You have been stuck on that number for years, wtf are you talking about noob

[@mossoconnor4417]

Bro you have been stuck at 855 for years, time to start training with 945

[@Shahrukhsa]

I do accessories for the purpose of not just being strong in SBD. I treat them as whole new lifts that I’m trying to level up in. Pull ups and overhead press are great to become more well rounded

[@tariqo16]

Accessoires are fun too, specifically back accessoires.

[@CalvinCrispo]

Great info! I’ll be reaching out for programming soon!

[@jeffboothe2102]

I saw one of your old videos the other day. Now I get the poster of the washer and dryer. 🤣

[@bluedogguy]

Thanks Pete. i use accessory work to help break thru periods that I'm stuck on a weight for a lift. I think rep ranges around 8 really help build strength to get on to new weights.

[@andymars650]

I hear that part about prolonged hypertrophy blocks for joint health. I was getting pretty banged up after a about a year of running powerlifting templates I found online. Right now I'm doing a couple months of hypertrophy work and stuff is feeling a lot better.

[@coltz89]

My approach is pick accessories with the most range of motion and the least fatigue. Essentially saving my CNS for the big 3

[@Y1L3NG]

I love your background Mr. Rubish. Great video too.

[@davab]

Great advice. I'm 35 and have a kid. So true what you said

[@PeteRubish]

You just have to be smart about your approach, but they can still be worked in!

[@MoreBuffMoreMuff]

Once they sleep through the night it's not that bad, but it's almost pointless to lift when they're infants. They don't sleep over night and neither do you.

[@stevenpiehl6199]

As a long time serious lifter and competitor 55 yrs of consistently training won nationals in Vegas last July, I find your content well above and beyond anyone else very insightful and honest. There’s a few others but tend to drone on . We have many parallels in attitude i do have to admit when you talk about being old I get a bit annoyed I have never lost my passion for lifting ups and downs of course and I was ass busting carpenter all my life and did not miss my 1.5 hrs training rarely ever because I was stone beat out boohoo no excuses. I have few friends and they I’m nuts but never did shit quit lifting a few yrs after h.s. So it’s time to get to gym and hurt a few bars. Keep the content rolling gd stuff. The great thing about our community is the older I become the more revered I become cause twenty something’s are a dime a dozen they want to be me when the get older.

[@hristodiveri7559]

Amazing video man! Thanks for the content!

[@johntrains1317]

Great video

[@PullsPressesCarries]

As a home gym guy I had no idea people were doing curls 6 days a week. Holy crap that’s bro as hell but honestly I respect it, curl 8 days a week and on rest day and on arm day.

[@SplashFireFilms]

love hearing your insides on training great stuff

[@rhaulsparrow6644]

ive been doing wrong all along then. mostly focused on doing 10+ exercises but i look bigger and better than all the guys who take tge specific approach. my goal was too achieve the size and asthetics first then focus on developing the top 3 compound movements.

[@OleSevers]

I hit squat bench deadlifts all 2x Per week. After doing a lot of researching I came to find out I was doing way too high intensity. I was pretty much hitting 90% plus on every Lyft two times per week and running myself into the ground. I slightly reduced volume and programmed a bit better and I’m about to hit some all-time PR‘s. I should get 405 on bench and hopefully a 630 dead lift

[@derekcosta4279]

Pete you've always been my inspiration love this content bro wishing you the best 👌🏻

[@Big_Yum]

I do a decent bit of accessories, been lifting for something like 17-18 years now? I like for bench I train it once per week then hit 2-3 sets incline/overhead 3-5 sets tricep isolation then 3-5 sets of lat pulldowns or rows usually. And usually just that after a while my pec/triceps start to ache. Never did find that benching more than once per week was super beneficial to me but perhaps I haven't been doing it right.

[@samueltanner1511]

More priceless info, thanks.

[@PeteRubish]

Thank you Samuel!

[@LeeH3nson]

Great video and topic

[@maxxsstrengthandpowerlifti188]

Coaching football has been a MF trying to fit training in. At other schools i was able to lift during school on conference. Have to prioritize the weekends and ima try to wake up at 5am one day a week.

[@dalecook4805]

I hit accessories every workout. Try to do the things to keep my low back, shoulders, knees and elbows healthy. Great content as usual.

[@peteryan3627]

Very helpful

[@LatimusChadimus]

Hahaha well the comments section from the Power Project wasn't wrong haha I love the posters of the washer and dryer! 🤜🤛

[@watsonkushmaster3067]

Good stuff

[@ConradMarbourg3635]

comment for support

[@benlifitness830]

Agree

[@adamhinkle5580]

My only hangup is on the bench press. Feels like I have significantly worse mind muscle connection on barbell bench compared to almost any other press like weighted pushups, dips, db press, or even machines all feel more natural and give better pump/soreness. If I bench with an intentionally slow tempo and pause without letting the bar sink into chest, I can actually feel my chest decently (still a little less than the other movements), but then that's a different technique than id use to max out so I'm not sure how much more specific it really is than just doing some dips. For this reason, I spend at least 50% of my time doing different press movements even though my main goal is of course a bigger bench in the end. I think the hypertrophy will keep it going better in the long term but IDK for sure if its right.

[@stoempert]

Had the same problem. Widening my grip a bit and Larsen press style really worked wonders for me getting a great range and connection to the chest.

[@Barneyfithlawman]

Pete I think I saw you many years ago in the cage, in Columbus Ohio. You must have been on tren at the time because your expressions was kinda nutty. I didn't think about it being you until I watched some videos of you talking about being on tren or or other things

[@felipemb9516]

Hey Pete, i have a question/video idea. You always recommend using straps to train the deadlift and then work the grip separately with holds and other exercises. How do you program/progress with that training and what other recomendations would you give? Thanks for the amazing content!

[@Gspotdepot]

On your warm up sets don’t use straps until after 85% of max, hold the weight at the top on those sets. Practice hook grip as well as farmers walks those seemed to help me.

[@3ncore706]

Hey pete back in the basement days when you had limited equipment what was your favorite accessories for the squat?

[@chrism45]

There's like a high pitched humming sound throughout this video.

[@mugrootbeer4663]

Would not recommend this but when I was younger I deadlifted heavy 4 days with little accessories and gained 90lbs on my PR in 5 months, later on did end up straining my low back but it shows how effective just practicing a movement can be

[@alexmc7798]

There probably needs to be a disclaimer added to the physique reasoning, so far as PL’ers are concerned, being that it’s ‘OK’ to gain weight and go up to your optimal weight class.

[@PeteRubish]

yes, too many powerlifters try to keep their weight down and it restricts how much strength they can gain

[@alexmc7798]

@@PeteRubish Rubish Reply - Lifetime Achievement, next level unlocked.

[@dansmith9724]

👍

[@arthurpatel8933]

Jason blaha (my coach) claims that once you are intermediate or higher that accessories account for 80% of all gains.

[@mitchweber7868]

Can't tell if your serious or not 😂😂😂

[@PeteRubish]

Main lifts for strength + some accessories. Accessories are better for physique purposes

[@arthurpatel8933]

@@PeteRubish thanks for clearing that up. Perhaps he meant if you are not a strength athlete. It would make sense to use compounds less as you get stronger, if a better physique is the goal. Probably way too much fatigue.

[@arthurpatel8933]

@@mitchweber7868 what is the joke?

[@Dementia.Pugilistica]

​@mitchweber7868 Jason legitimately gives out good information these days and has a very focused and informative channel. He's not the same guy he was a decade ago. Still has some ego issues and the occasional autism spaz in the comments, but he is genuinely an effective coach with worthwhile information.

[@boom-bm1kl]

If you could pick one muscle to strengthen to help you get power off the floor for conventional deadlift, what would it be?

[@thejourneyman8890]

Quads start the movement, glutes and hams finish it, your back is an isometric hold to maintain stability and your core is to protect your lower back and optimize strength output. So if you fail off the floor, you need to get stronger quads. If you fail lockout it's because of the glutes/hams. If your upper back is rounding you need serratus and/or lat training, probably not traps though. If your lower back rounds, you aren't bracing properly or have a weaker core than legs. Hope this helps.

[@adeelliftsstuff]

The Russians don’t tend to do a lot of accessories right? They just do more of the main lift?

[@PeteRubish]

yes this is true from every Russian I've known. Yury Belkin talked about this

[@user-jp7ni5xv1r]

5:53 this is bad form btw. Look at how much his front delt is moving - when doing any bicep work you want the shoulders locked, otherwise you are not maximising the load on the biceps/brachioradialis - which defeats the purpose.

[@gojira444]

7:03 cursed

[@BenjaminCanon]

Up

[@Rowland_Hoskins]

Algo

[@Erebosmagnus]

Says the guy who squatted 350 kg doing very little squatting. 😄

[@Dominic018]

Algorithm

[@PeteRubish]

Thank you buddy!

[@thejourneyman8890]

Great video. I've definitely been overtraining my accessory work and it's good to know that I don't have to go so hard on them.

[@PeteRubish]

Thank you brother!