In this article, we will explore the common strength training myth that you must train specific lifts in order to improve them. Dr. Mike Israetel, a renowned expert in the field of strength training and Renaissance Periodization, breaks down this myth and explains how specificity plays a role in improving lifts while also discussing alternative methods for increasing strength. The key takeaways from this discussion are:

Benefits of Specificity

• Training the specific lift is the best way to improve it, especially in the short term due to technique improvements.
• Practicing the lift helps your nervous system become more efficient at performing the movement, leading to better performance.
• Incorporating the specific lift into your training program is crucial for optimal improvement, but there may be situations where it’s not possible or sustainable to do so.

Alternative Ways to Improve Strength

He explains that there are several ways to improve strength without necessarily training the exact lift. These methods include:

1. Increasing muscle size through other exercises that target the same muscle groups.
2. Improving the fractional mechanical action of the main lift by targeting the underlying movement patterns with other exercises.
3. Training lifts that closely replicate the competition lift or specific lift pattern.

The Best Approach to Strength Training

Mike Israetel suggests a balanced approach to strength training that incorporates both specificity and alternative methods for improving lifts. This approach includes:

• During hypertrophy phases, focus on exercises that have the best stimulus-to-fatigue ratio for the targeted muscles and that transfer well to the competition lifts, such as close derivatives of the main lifts.
• In basic strength phases, use exercises that transfer best to the competition lifts, which may be the competition lifts themselves or the next best thing if they’re not possible or sustainable to perform.
• During peaking phases, include the competition lifts as much as possible, focusing on neural adaptations and technique work. If heavy competition lifts aren’t sustainable, use lighter technique sessions and heavy work with close derivatives of the main lifts.

Conclusion

In summary, while specificity is important in improving specific lifts, it’s not the only way to increase strength. Alternative methods, such as targeting the same muscle groups or focusing on underlying movement patterns, can also contribute to strength gains. A balanced approach that incorporates both specificity and these alternative methods is recommended for optimal strength training results.