Purpose

• strength stimulating

  • Raw stimulus magnitude
  • high tension
  • high force
  • high stability
  • barbell movements better

• conducive to heavier loading

  • 3-6 rep range
  • assistance can be 5-10

• high transfer to powerlifting movements

  • compound > isolation
  • can do regular powerlifting movements

• target powerlifting movements

  • target limiting factor movements

• high stimulus to fatigue ratio

• lower diversity

  • less movement diversity
  • can do same movement with different rep ranges on different days

• examples

  • squat
    • low bar squat
    • low bar good mornings
  • bench
    • paused bench
    • wide grip bench
    • weighted pullup
    • side lateral
    • close grip bench
    • jm press
    • barbell rows
    • cable face pulls
  • deadlift
    • paused deadlift
    • stiff legged deadlift