Strength training is as much about strategy as it is about lifting heavy weights. Small adjustments in technique, programming, and gym habits can result in significant strength gains.
Scientific research has confirmed that minor modifications to training variables can lead to improvements in performance, hypertrophy, and neuromuscular efficiency. Here are five small but highly effective changes that can lead to huge strength gains.
1. Focus on Tempo and Time Under Tension
Time under tension (TUT) refers to the duration a muscle is under strain during a set. Research has shown that increasing TUT can lead to greater muscle hypertrophy and strength development. A study by Schoenfeld et al. (2015) found that longer eccentric phases of movement led to greater muscle growth and increased strength gains compared to fast repetitions.
How to Apply It:
- Slow Down the Eccentric Phase: The eccentric (lowering) phase of a lift produces greater muscle damage and mechanical tension, key drivers of muscle growth (McMahon et al., 2014).
- Use a 3:1:1 Tempo: Lower the weight for three seconds, pause for one second at the bottom, and lift explosively.
- Control the Movement: Avoid using momentum. This forces more motor units to activate, leading to better muscle fibre recruitment.
2. Implement More Unilateral Exercises
Unilateral training, which involves working one limb at a time, is often overlooked but has significant benefits for strength and athletic performance. A study by Behm et al. (2010) found that unilateral training increases neural activation and reduces muscular imbalances.
How to Apply It:
- Replace Bilateral Movements with Unilateral Variants: Swap barbell squats for Bulgarian split squats, and conventional deadlifts for single-leg Romanian deadlifts.
- Increase Core Engagement: Unilateral lifts require greater core stabilisation, enhancing overall strength and balance.
- Reduce Strength Imbalances: Training one side at a time ensures both limbs develop evenly, reducing injury risk (McCurdy et al., 2005).
3. Master Grip Strength
Grip strength is a limiting factor in many compound lifts. Studies indicate that grip strength correlates with overall muscular strength and performance in pulling movements (Bohannon, 2008).
How to Apply It:
- Use Fat Grips or Thick Bars: These tools force the forearms to work harder, leading to rapid improvements in grip strength.
- Incorporate Grip-Specific Training: Add exercises like farmer’s carries, dead hangs, and towel pull-ups to improve forearm endurance and neural activation.
- Train Without Straps Occasionally: While straps have their place in max-effort lifts, avoiding them in training can help build raw grip strength.
4. Utilise Post-Activation Potentiation (PAP)
Post-activation potentiation (PAP) is a phenomenon where performing a heavy lift before an explosive movement enhances power output. A meta-analysis by Wilson et al. (2013) found that PAP significantly improves subsequent performance in dynamic exercises.
How to Apply It:
- Pair Heavy Lifts with Explosive Movements: For example, perform a heavy squat (85-90% 1RM) followed by a box jump.
- Use Low Volume for PAP Sets: One to three heavy reps are sufficient to stimulate the nervous system without inducing fatigue.
- Rest Adequately Between Sets: Optimal PAP effects occur with rest intervals between four and eight minutes (Tillin & Bishop, 2009).
5. Prioritise Recovery Between Heavy Sets
Longer rest periods between heavy sets can significantly enhance strength gains. A study by Henselmans & Schoenfeld (2014) found that three- to five-minute rest periods led to superior strength development compared to shorter rests.
How to Apply It:
- Rest for Three to Five Minutes Between Heavy Sets: This allows full ATP regeneration, leading to maximal force production.
- Stay Active During Rest: Light mobility drills or dynamic stretches can maintain neuromuscular readiness without inducing fatigue.
- Monitor Heart Rate Recovery: Rest until your heart rate returns to approximately 60-70% of its resting value before the next set.
Conclusion
These five small gym changes—adjusting tempo, incorporating unilateral exercises, improving grip strength, utilising PAP, and optimising rest periods—are backed by science and can lead to massive strength gains. Implement these minor tweaks, and you’ll notice improvements in your lifting performance, muscular development, and overall strength capacity.
Key Takeaways Table
| Change | Benefit | How to Implement |
|---|---|---|
| Tempo & Time Under Tension | Increases hypertrophy and neuromuscular control | Slow down the eccentric phase and use a 3:1:1 tempo |
| Unilateral Exercises | Reduces imbalances and improves stability | Incorporate Bulgarian split squats, single-leg deadlifts |
| Grip Strength Training | Enhances pulling strength and endurance | Use fat grips, train with farmer’s carries, avoid straps occasionally |
| Post-Activation Potentiation (PAP) | Improves power output and muscle activation | Pair heavy lifts with explosive movements, rest adequately |
| Longer Rest Periods | Maximises force production and strength gains | Rest 3-5 minutes between heavy sets, monitor heart rate |
References
- Behm, D. G., Drinkwater, E. J., Willardson, J. M., & Cowley, P. M. (2010). The use of instability to train the core musculature. Strength & Conditioning Journal, 32(3), 30-39.
- Bohannon, R. W. (2008). Hand-grip dynamometry predicts future outcomes in aging adults. Journal of Geriatric Physical Therapy, 31(1), 3-10.
- Henselmans, M., & Schoenfeld, B. J. (2014). The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy. Sports Medicine, 44(12), 1635-1643.
- McCurdy, K., Langford, G. A., Doscher, M., Wiley, L. P., & Mallard, K. G. (2005). The effects of unilateral and bilateral lower-body resistance training on measures of strength and power. Journal of Strength and Conditioning Research, 19(1), 9-15.
- McMahon, G. E., Morse, C. I., Burden, A., Winwood, K., & Onambélé, G. L. (2014). Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength. Journal of Strength and Conditioning Research, 28(1), 245-255.
- Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 45(4), 577-585.
- Tillin, N. A., & Bishop, D. (2009). Factors modulating post-activation potentiation and its effect on performance of subsequent explosive activities. Sports Medicine, 39(2), 147-166.
- Wilson, J. M., Duncan, N. M., Marin, P. J., Brown, L. E., Loenneke, J. P., & Ugrinowitsch, C. (2013). Meta-analysis of postactivation potentiation and power. Research Quarterly for Exercise and Sport, 84(3), 263-267.
