6 Little-Known Training Methods to Break a Strength Plateau

Strength plateaus occur when consistent training no longer yields progress. This stagnation happens due to neural adaptations, muscle fatigue, insufficient recovery, or suboptimal training methods. Overcoming a plateau requires a strategic approach, leveraging scientific principles to stimulate further adaptation.

Here are six little-known but research-backed training methods that can help break through strength plateaus.

1. Eccentric Overload Training

Eccentric training, which focuses on the lengthening phase of an exercise, has been shown to produce greater strength and hypertrophy adaptations than traditional concentric-dominant lifting.

The eccentric phase allows for greater force production due to increased motor unit recruitment and muscle fibre damage, which leads to more substantial adaptations during recovery (Hedayatpour & Falla, 2015).A study by Douglas et al. (2017) found that eccentric overload training increases muscle stiffness, neuromuscular efficiency, and force production, making it an effective strategy for strength plateaus.

How to Implement Eccentric Overload Training:

• Use a weight that is 120–150% of your one-rep max (1RM) for the eccentric phase.
• Perform slow negatives, lowering the weight over 4–6 seconds.
• Have a partner assist during the concentric phase.
• Apply this method to exercises like squats, bench presses, and deadlifts.

2. Isometric Training at Sticking Points

Isometric contractions involve holding a position under load without movement and can significantly improve strength at weak points in a lift (Lum & Barbosa, 2019). Strength increases from isometric training transfer well to dynamic movements, particularly when the isometric hold is performed at the sticking point of a lift (Häkkinen et al., 1998).

How to Use Isometric Training:

• Perform holds at the most challenging portion of a lift (e.g., halfway up a squat or bench press).
• Hold the position for 5–10 seconds per rep.
• Use maximal effort against an immovable object (e.g., pressing against safety pins in a power rack).
• Incorporate 3–5 sets into your routine for strength gains.

3. Accommodating Resistance with Bands and Chains

Using bands and chains modifies the resistance curve, making lifts more challenging at the point where they are typically easier.

Research shows that accommodating resistance can improve neuromuscular coordination and increase maximal force production (Ghigiarelli et al., 2009).By providing greater resistance at the top of the movement, bands and chains enhance lockout strength and power output.

How to Apply Bands and Chains:

• Attach resistance bands to barbells in squats, bench presses, or deadlifts.
• Use chains to progressively increase resistance as the lift progresses.
• Perform 3–5 sets of 3–6 reps at 60–85% of 1RM.

4. Cluster Sets for Increased Power Output

Cluster sets involve short intra-set rest periods, allowing for higher power output and better neuromuscular efficiency compared to traditional straight sets (Tufano et al., 2017). This method prevents excessive fatigue accumulation, helping lifters maintain peak force production across multiple repetitions.

How to Implement Cluster Training:

• Perform 4–6 sets of 3–5 reps with 15–30 seconds of rest between reps.
• Use loads of 85–95% of 1RM to maximise strength development.
• Focus on explosive movements such as power cleans, squats, and deadlifts.

5. Variable Range of Motion Training

Altering the range of motion (ROM) within an exercise can target different muscle activation patterns and overcome strength plateaus. Partial reps, lockout training, and paused reps allow lifters to develop strength in specific segments of a lift (Pinto et al., 2012).

How to Implement Variable ROM Training:

• Perform partial reps at the strongest portion of a lift to overload the muscles.
• Use paused reps at the weakest point to increase time under tension and stability.
• Incorporate full-ROM lifts alongside partial-ROM movements for comprehensive development.

6. Velocity-Based Training for Optimal Load Selection

Velocity-based training (VBT) uses bar speed to dictate load and effort, ensuring optimal intensity for strength gains. Studies indicate that VBT improves power output and neuromuscular efficiency while reducing excessive fatigue (Weakley et al., 2020).By tracking bar speed, lifters can adjust weight dynamically to maintain maximal effort in each set.

How to Use Velocity-Based Training:

• Use a velocity-tracking device to monitor bar speed.
• Train at specific velocity thresholds: 0.5–0.75 m/s for strength and 0.75–1.0 m/s for power.
• Adjust load based on bar speed rather than percentage-based estimates.

Conclusion

Breaking through a strength plateau requires advanced training strategies tailored to individual weaknesses. Implementing methods such as eccentric overload training, isometric training, accommodating resistance, cluster sets, variable ROM training, and velocity-based training can significantly enhance strength development. By applying these evidence-backed techniques, lifters can stimulate new adaptations and continue progressing.

Key Takeaways

Bibliography

Douglas, J., Pearson, S., Ross, A., & McGuigan, M. (2017) ‘Chronic adaptations to eccentric training: A systematic review’, Sports Medicine, 47(5), pp. 917-941.

Ghigiarelli, J.J., Nagle, E.F., Gross, F.L., Robertson, R.J., Irrgang, J.J., & Myslinski, T. (2009) ‘The effects of a 7-week heavy elastic band and weight chain program on upper-body strength and upper-body power in a sample of Division 1-AA football players’, Journal of Strength and Conditioning Research, 23(3), pp. 756-764.

Häkkinen, K., Alen, M., & Komi, P.V. (1988) ‘Neuromuscular, anaerobic, and aerobic performance characteristics of elite power athletes’, European Journal of Applied Physiology, 57(2), pp. 260-266.

Hedayatpour, N. & Falla, D. (2015) ‘Physiological and neural adaptations to eccentric exercise: Mechanisms and considerations for training’, BioMed Research International, 2015, pp. 1-7.

Lum, D. & Barbosa, T.M. (2019) ‘Isometric strength training benefits to running performance: A systematic review’, Journal of Strength and Conditioning Research, 33(12), pp. 3510-3525.

Pinto, R.S., Lima, T.I., Pereira, G.R., de Castro, J.B.P., & Rhea, M.R. (2012) ‘Effect of range of motion on muscle strength and thickness’, Journal of Strength and Conditioning Research, 26(8), pp. 2140-2145.

Weakley, J., Wilson, K., Till, K., Read, D., Darrall-Jones, J., Roe, G., & Jones, B. (2020) ‘The effects of augmented feedback on sprint, jump, and strength adaptations in rugby players’, International Journal of Sports Physiology and Performance, 15(3), pp. 340-345.