How To Strategize Your Accessory Work
Accessory work can make or break your progress, but only if you know how to use it strategically. Here are some considerations that have worked for myself and The Crew…
When to Prioritize and Push Accessories:
Off-season or hypertrophy phases (muscle building)
Fixing specific weaknesses (lockout strength, quad dominance, mid-back stability)
Improving movement quality (bracing, scapular stability, etc…)
When main lifts are not highly taxing
Programming Approach:
Volume: High (3–5 sets)
Reps: Low to Moderate (6-12 reps, less important as proximity to failure)
Intensity: Moderate to High (RPE 7–9)
Technique: Use pauses, tempo, full ROM, and controlled eccentrics
When to Pull Back on Accessories:
Peaking for a competition or max testing
High stress on main lifts (saving recovery resources)
Deload weeks or high fatigue states
Programming Approach:
Volume: Low (1–3 sets)
Reps: Moderate to High (8 to 20 reps)
Intensity: Low to Moderate (RPE 5–7)
Technique: Keep movements light and clean
Sample Programming Examples
Push Accessories (Off-Season Example):
Day 1 Lower Body:
Comp Squat 5x5 @ 70–75%
Pendulum Squat 4x6-8 top set RPE7.5-8.5
Bulgarian Split Squat 3x10-12 each leg RPE7-8
GHR 4x8-10 RPE8-9
Weighted Plank 3x45-60 seconds
Day 2 Upper Body:
Comp Bench 5x5 @ 72.5-77.5%
Close Grip TnG Bench 4x8-10 RPE7.5-9
Chest Supported T Bar Row 4x8 RPE8-9
DB Lateral Raise 3x12-15 RPE8-9
Rope Cable Tricep Push Down 4x15 RPE9
Pull Back Accessories (Peaking Example):
Day 1 Lower Body:
Comp Squat 3x1 @ 90-92%
Comp Deadlift 2x2 @ 88%
Lying Leg Curl 2x15 RPE5
Bodyweight Planks 2x45 sec
Day 2 Upper Body:
Comp Bench 3x2 @ 90%
DB Rollovers 2x12 RPE5-6
DB Rows 2x12 RPE5-6
Banded Tricep Pushdowns 3x20 (very light)
Final Tips:
Always target specific weaknesses with accessories, don’t just throw in random movements.
Push hard when building muscle, pull back when peaking.
Track accessory progress (weights, reps, RPE) just like your main lifts.
Monitor progress and rotate stalled accessory movements to avoid stagnation (typically 3-6 weeks but can vary).
If you need help refining your programming structure, shoot me a message let’s talk!
Are you looking for a coach? Get started today by applying for coaching here>> Contact — THE CREW (sheridanstrengthcrew.com)