In this article, we will discuss the common myth that assistance lifts are essential for improving core lifts in strength training. We will explore the claim, understand the benefits of assistance lifts, expose their limitations, and finally, provide the best approach to combining assistance lifts with core lifts for optimal strength training.

The Claim

The myth suggests that to improve core lifts such as squats, bench presses, and deadlifts, one must focus on assistance lifts instead of the core lifts themselves. Some even argue that at advanced levels, core lifts become less effective, and most of the training should be centered on assistance lifts.

Benefits of Assistance Lifts

Assistance lifts do offer some advantages in strength training:

• Putting on muscle: Assistance lifts can sometimes have better stimulus-to-fatigue ratios for hypertrophy than the core lifts themselves, resulting in more effective muscle growth.
• Targeting weak points: Assistance lifts are excellent at addressing specific weak points in core lifts, often better than the lifts themselves.
• Providing a break from core lifts: Assistance lifts can offer a mental and physical break from core lifts when they become stale or cause excessive wear and tear on the body.

Limitations of Assistance Lifts

Despite their benefits, assistance lifts also have some drawbacks:

• Lack of transfer: Sometimes, improvements in assistance lifts do not directly translate to improvements in core lifts.
• Core lifts are still the best: In the short term, nothing builds core lifts like training the core lifts themselves, as they provide direct anatomical and technical adaptations.
• Excessive focus on assistance lifts: Over-reliance on assistance lifts can lead to neglecting the core lifts, which may hinder overall progress in strength training.

The Best Approach

To get the most out of strength training, consider the following approach:

• Use core lifts when their stimulus-to-fatigue ratios are the highest: This means focusing on core lifts, especially for beginners.
• Use assistance lifts when they offer better stimulus-to-fatigue ratios: Assistance lifts should be used for specific purposes, such as targeting weak points or providing a break from core lifts.
• Maintain technique while using assistance lifts: Even when focusing on assistance lifts, keep practicing the core lifts with lighter weights to maintain technique.
• Periodize training: Structure your training into phases, with hypertrophy phases featuring more assistance work, strength phases focusing on core lifts, and peaking phases consisting mainly of core lifts.

Conclusion

While assistance lifts do have their benefits, it is essential not to neglect the core lifts. A balanced approach that incorporates both core lifts and assistance lifts is key to optimizing strength training and achieving the best results.