Hi guys, been a while :)

I've finally really gotten into barbell lifts. They form the base of my general bodybuilding weekly routine, but I've been becoming more and more convinced that I could and should be doing more during the days between these exercises (accessory lifting I suppose you could call it) to improve not only my form, but also the additional areas of my body that would have a significant impact on them. I do many different barbell exercises throughout the weeks, but the 3 staple exercises I do every week are the bench press, the deadlfit and the squat (full ROM). Because I'm focussed on bodybuilding, I train essentially every part of my body as equally as possible. But what exercises specifically would one do to help improve in these lifts besides just practicing them?

Best lifts to everybody,

Jonas

Hey @Cable

Practicing the lifts is definitely one of the best ways. Have you tried "rack pulls" or "glute bridges" to help with hip explosiveness?

Jonas,

great things! In my opinion, if you are trying to get a bodybuilding goal, you have to check yourself out in the mirror so that everything is in proportion and symetry. Remember that we are born with a genetic shape, some parts of your body may not build as fast as others. So, you have to train some bodyparts twice a week, and leaving some that you have better developed to rest, and train them once a week or even once every two weeks. If you are trying to get stronger and be in the bodybuilding world, compounds lifts are the best. I think accesory movements are for better developement of your physique, when you are concentrating on detail.

Go full grip!

Martín Bianco Dubini

B&D Training

B&D Instagram

Hi Guys,

Been a while and the results are looking promising, however i always seem to have issues when it comes to pull ups or chin ups, i can never get the form right therefore struggling to do even 1 properly. I make sure i breathe properly etc but i dont feel that my overall strength is up to that standard. are there any alternative methods to the pull ups or chin ups which would have the same effect, so far ive been doing lap pull downs as a substitute. what would you guys recommend?

A

Things like just hanging from the bar to start with, getting someone to spot you (help lift your legs up) and kipping (swinging your legs) can help you work up to being able to perform pull ups.

Have you tried different hand grips like palms facing in, palms facing out? Or, try using a smith machine where you lie with your back to the ground and do 'pull ups' with the bar.

Also, have a look at Scott's video on Pull up Progression:

https://www.youtube.com/watch?v=bAEua0zu_74