For this lesson we're going to be learning how to specifically insert your Accessory Lifts once you decided which style to utilize.

Step One: Choose Your Accessory Work Style (You can swap ANY type of training style for your preferred methodology)
Step Two: Find your 1RM using our 1RM calculator (which we talked about in Module 1)
Step Three: Use the Workout Enhancement Tool to get programmed progressive overload for your new Accessory Work Training Style! (this is what we're working on now)

How SHJ Workouts Indicate Which Accessory Work to Utilize (Prior to You Swapping them)

If we take a look at our Nomi no Sukune II Inspired Workout we can learn A LOT about how each style of training method is broken down.

As you can see in this one: we're utilizing 5X5 Compound Training Style before moving into our accessory work.

Moving into our accessory work you see the sets indicate 3 and the rep ranges don't change at 10 per set.

This indicates STRAIGHT SETS.

We also discussed the indication of Traditional Pyramid Training which would be something like 3x12, 10, 8 and imply you are decreasing rep ranges while increasing weight ranges.

The only other styles left that you'd need to know are:

Calisthenics Training (this one is obvious)
Supersets, Tri-Sets, Giant Sets and Circuits (which will still work around these Accessory Work Training Styles, BUT also work within these other training methods we went over)

After You Click Into Your Compound Lift Style

Your Accessory Work is almost as simple as your compound lifts, BUT with one or two simple changes.

You need to decide between Traditional Pyramid Training and Straight Sets for each of your movements.
After deciding your style you will then punch in your 1RM of the exercise and when you're done with the numbers (AKA the weights you'll be lifting for that exercise) you got from the calculator you then click "PREVIOUS" if you'd like to re-use that style for another exercise that day.

Moving onto your next day and then weeks!

Your daily and weekly accessory lifts are as simple as your compound lifts when swapping to new days and weeks.

You click day two, and then day three, and each day you have your accessory lift section to utilize to insert your accessory workouts.

From there you'll move onto week two and week three and week four before eventually re-testing or scaling up on your 1RM and restarting your calculations.

Which directly leads into our next lesson on "How To Add In Benchmark Workouts"!

Side note: You can use ALL different styles of accessory work training or even just one! You do not need to use both traditional and straight sets if you prefer sticking to one. I personally use Traditional Pyramid Training for almost all my accessory lifts unless I choose to use Straight Sets within Supersets, Tri-Sets, Giant Sets and Circuits!

How To Insert Accessory Work