I think that is one of the most important and often neglected parts of training for a large number of powerlifters.Hanley wrote: ↑Sat Sep 24, 2022 3:26 pmI'm guessing you're doing them wrong.SnakePlissken wrote: ↑Sat Sep 24, 2022 8:08 am I don't know if I'm just doing them wrong or what, but the closest accessory that has ever been part of a good squat gain was landmine belt squats which is just another version of a squat
On your deadlift days (after the deads), try doing 100 reverse lunges (50 each leg) at 115-135. Use variable rep sets to RPE "absolutely fucking horrid burn". Your interest "rest" is a held plank.
The fluff work can/should be pretty goddamned hard.
My own experience, and I'm fairly certain I'm not the only one, is that my SBD improved significantly when two things happened in my training: one, my main lift:assistance lift volume ratio (by reps, at least) went to around 1:3 or 1:4; and the intensity in terms of reps in reserve per set for assistance work would generally sit between two and zero.
My own approach to training now really is that I try to do the minimum SBD work I can to work on technique, explosiveness and greasing the groove, which will generally mean 15 to 30 reps in total with most sets being somewhere between two and five reps. I do focus quite a bit on density as well, because I think that's another massively underused approach that is highly effective.
My main 'intense' work is my assistance, where the minimum reps per set is usually 10 apart from a couple of exceptions.
I digress, though.
I absolutely think lower body isolation work is highly effective, but it can take some time to figure out what isolation exercises are most effective and how they are most effectively applied. That may also change over time as you get stronger and your proportions change as you gain size.
For example, I'm quite lucky in that my legs to a point grow quite easily from squatting and pulling BUT that diminished significantly once I reached a certain point. Then it took some experimentation to find that what really drives my quad growth are sissy squats; and some time later it became obvious that what was holding my squat and pull back now is my lower back, when previously it was my abs.