In this article, we will discuss how to prioritize specific lifts in your strength training regimen, based on insights from Dr. Mike Israetel from Renaissance Periodization. Prioritizing certain lifts can help you improve them at a faster rate than others, which might be necessary for competition or personal goals. However, it is essential to understand that prioritizing one lift means that the others may not progress at the same rate. Here are the most important takeaways from Dr. Mike’s advice:

Why Prioritize Specific Lifts?

Prioritizing specific lifts is crucial when you want to improve one lift more than the others for various reasons, such as competition, personal goals, or balancing your overall strength. It is essential to recognize that maximizing one lift comes at the expense of the other lifts, and it’s a trade-off you need to make based on your goals.

A Six-Part Plan to Prioritize a Specific Lift

1. Hypercaloric Hypertrophy Phase: Increase your body weight and focus on hypertrophy for the supporting muscles of the lift you want to prioritize. This helps provide the necessary foundation for a stronger lift.
2. Increase Training Frequency: Train the prioritized lift or the involved muscle groups more often. This temporarily increases the lift or makes the muscles bigger, contributing to strength gains.
3. Lower Volume of Other Lifts: To make room for recovery resources, reduce the training volume of the other lifts, especially if the involved muscles are similar.
4. Train the Prioritized Lift First: In most of your weekly sessions, train the prioritized lift or muscle groups first to ensure you’re tackling them while fresh and focused.
5. Place Hardest Sessions After Rest Days: Schedule the most challenging sessions of the prioritized lift after rest days to maximize performance in those sessions.
6. Choose High Raw Stimulus Magnitude Exercises: Select exercises that have the highest potential for improvement, even if they are fatiguing, as they can lead to significant progress in the prioritized lift.

Conclusion

Prioritizing specific lifts in strength training is essential for those who want to improve one lift more than the others, whether for competition, personal goals, or overall strength balance. By following Dr. Mike Israetel’s six-part plan, you can effectively prioritize a specific lift and maximize your progress in that area. Keep in mind that this approach involves trade-offs, and progress in other lifts may be slower during this period. However, proper planning and execution can lead to significant improvements in your chosen lift, helping you achieve your strength training goals.