Assistance Work Assistance exercises should be picked that help to improve any weak areas first. Picking one exercise per muscle group would be sufficient. Perform two to four sets of six to eight reps for each assistance exercise. Vary your exercises between workouts and perform no more than five assistance exercises per workout. Do not neglect your abdominals.
Strong abdominals are important to power lifters.
The assistance work is designed to build up your weak areas, not to overtrain you. Light cardiovascular work and stretching will suffice. Sixteen - Begin a new phase of lifting. Before jumping back into an intense power lifting routine it is recommended that you spend four to six weeks on a circuit training program that emphasizes muscular endurance and hypertrophy.