How to Add Assistance Exercises
You can add assistance exercises in settings - workout - tap "add assistance" at the bottom, when you upgrade to StrongLifts Pro.
You don't need to do extra assistance exercises. The main StrongLifts 5x5 exercises are enough to gain strength and muscle. However if you want to target certain body-part, you can do so by adding assistance exercises. You can find assistance exercises we recommend, or create your own.
Default Assistance Exercises
We have created several assistance exercises for you. They show in settings - workout - tap "add assistance" at the bottom. We've preset the sets and reps, workout and progression we recommend for these default assistance exercises. Here's the full list...
- Chinups and Dips. We recommend these two assistance exercises to increase upper-body strength and mass, especially for bigger arms.
- Barbell Curls and Skullcrushers. Isolation exercises for biceps and triceps. Add chinups and dips before you add these two exercises.
- Planks and Hanging Knee raises. Target your ab muscles. Keep in mind proper diet is key, without it your abs will not show.
- Seated and standing calf raises. To target your calves, although keep in mind genetics may mean these have little impact.
- Paused and Close Grip Bench. Assistance exercises to help your Bench Press.
- Pushups and Pullups.
You can't change the sets and reps for the exercises, nor the workout in which they appear. If you want to change this, please create your own version instead. You can do that in settings - workout - tap "add assistance" at the bottom - then tap "create". More info below.
For more information about assistance work for StrongLifts 5x5, read the article on the website
Creating Custom Assistance Exercises
You can create any assistance exercise you want in settings - workout - tap "add assistance" at the bottom - tap "create" at the bottom. When you create an assistance exercise, you can set the set and reps you want.
The maximum amount of sets you can enter is five. More than five reps doesn't make any sense because this is assistance work. If you can do more than five sets after the main exercises, you're not lifting heavy enough. Go for quality work (heavy weights) rather than quantity (lots of exercises).
The maximum amount of reps you can enter is 15. More than 15 reps is pointless as that builds endurance not strength. The point is to lift heavy so you get stronger - STRONGLIFTS. You wouldn't do 20 reps on the bench to build a bigger chest. Don't do it on Chinups, Dips or abs. Go heavy instead by adding weight.
Deleting Custom Assistance Exercises
There's two ways you can delete a custom assistance exercise you've created:
- If the exercise is already part of your workout. Go to settings - workout - tap the exercise - tap delete at the bottom
- If the exercise is not part of your workout. Go to settings - workout - tap edit assistance at the bottom - tap edit at the top - choose the exercise - tap delete.
Note that past workouts in which that custom assistance exercise showed will show a blank name. The exercise name will show blank because you delete it. This is a bug that we'll address in a future version of the app. For now if your workout shows blank exercise names, just delete the workout and log it again. The blank name will be gone.
Three Assistance Exercises Max
We don't recommend doing more than three assistance exercises per workout. The point is to do quality work by going heavy. Not doing quantity work by doing a lot of exercises. The only way to do a lot of exercises is by training light. This goes against the philosophy behind this program which is to go heavy. STRONGLIFTS.
You'll get a warning when adding more than three assistance exercises. You can ignore the warning though, and end up adding as many exercises as you want.