How regularly should you rotate your assistance lifts, if at all? There are several assistance lifts that I would like to incorporate into my training. Would it be ill advised to rotate every session? I understand that consistency is key in the weight room, but what if I prescribe assistance lifts based on the intensity of the workout?

Here’s an example using 531.

Week 1 bench
Bench press 3x5
Close grip bench 5x10
Barbell row 5x10

Week 2 bench
Bench press 3x3
Dumbell press 3x10
Pendaly rows 3x10

Week 3 bench
Bench press 5/3/1
Pause bench 3x5
Kroc rows 3x10

Is this too much variation within a block? Should I only rotate after a full block?

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Posted by GeorgeTheGreek

Sparta, Greece

Member since Mar 2008

69162 posts

Posted on 3/12/20 at 1:13 am to DeafJam73

Back when I ran 5/3/1 I did the same assistance exercises for a month and progressed them through the month.

Then come the following month, I’d keep the same body part but change the exercise. Rinse and repeat.

Worked well for me.

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Posted by lsu777

Lake Charles

Member since Jan 2004

38022 posts

Posted on 3/13/20 at 5:54 pm to DeafJam73

Since Corona has screwed all my lent stuff up and I got on here figured might as well answer this one...

Why do you feel the need to work in the extra exercises?

Best way is to stick to the same if you are making progress and rotate them out as you stall, but everything isn't always black and white and we have to have fun too so if you insist

Follow wendlers overall rules for assistance lifts. Keep the same movement patterns and rotate on a weekly basis if you must. Personally by block is better imo.

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