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How bad is it if I slack off on accessories? (lemmy.world)

submitted 5 months ago* (last edited 5 months ago) by berryjam@lemmy.world to c/fitness@lemmy.world

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Recently got back into the gym and feel absolutely wiped after about 4 lifts. Lately I've been doing an A/B style routine where:

Workout A: Squat, bench, RDL, row.
Workout B: Deadlift, OHP, leg press, lat pulldown

Now I'm not asking for program critique, but I'm wondering if it's okay to not do more accessories?

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[–] Brujones@lemmy.world 5 points 5 months ago (3 children)

Absolutely. 4 movements in a workout is plenty, IMO. Depending on your rep/set scheme, you may be over doing it if you're coming back from a long layoff.

Start tapering in some accessory work as you acclimate to your routine.

If you're feeling completely wiped workout after workout, take a closer look at your volume and intensity. Too much of that can be a problem. Head over to Barbell Medicine and see what they have to say about session RPE (sRPE).

[–] berryjam@lemmy.world 1 points 5 months ago (2 children)

Rep/set scheme is 5/3/1 for the first two lifts and 5x5 FSL (first weight used in 5/3/1 lifts) for the rest. I can see why that might make me exhausted unfortunately!

Yes, I think tapering is the way to go. Maybe I will add planks at the end or something. & I'll look up session RPE.

Thanks!

[–] Brujones@lemmy.world 2 points 5 months ago (1 children)

I can relate to coming back from a long layoff. I was out pretty much all of last year due to a persistent back tweak. The programs I use taper up the volume over the first 3 or 4 weeks. As I got back into it this year, I just repeated the first week of a program over and over, gradually increasing the weights as my fitness returned.

When I felt like I was stalling, I moved on to the next week, repeating it until the next stall. And so on. This is a pretty conservative approach that makes sure I'm ready for the added volume.

[–] berryjam@lemmy.world 1 points 5 months ago

Yeah, maybe my current training max should be lower. I might have increased my weights too fast.

(I was out ~4 months because of travel + knee injury)