Start from the weak point
| If this happens | Try |
|---|---|
| Squat folds forward out of the hole | Paused squats, front squats |
| Bench stalls just off the chest | Paused bench, dumbbell press |
| Bench stalls near lockout | Close-grip bench, dips |
| Deadlift slow off the floor | Paused deadlift, deficit pulls |
| Deadlift slow at the knees | Romanian deadlift, rows |
Four rules
- 01
Two or three per session
More than that and the accessories start costing your main lifts.
- 02
Moderate reps
6 to 12, a couple of reps short of failure.
- 03
Keep them for a block
Eight weeks with the same accessory beats eight different ones.
- 04
Judge them by the main lift
If the squat isn’t smoother after a block, try something else.
Pick a variation your gym can actually do. A swap that hits the same job is better than skipping it.
From the Compound founder. Notes on training, not medical advice.