Stuck at the Same Numbers? Try These Variation Tweaks

If you’ve been stuck at the same squat, bench, or deadlift numbers for weeks, it might be time to change how you train—not what you train.

Why Variations Work

Variations slightly shift the stimulus while still reinforcing the main lift. They expose weak links, improve stability, and keep progress moving without overhauling your program.

Done correctly, they let you train around plateaus—without burning out or regressing.

Squat Variations That Actually Work

• Pause Squats: Fix looseness at the bottom by forcing control and positioning.
• Tempo Squats: Build time-under-tension and eliminate dive-bombing.
• High Bar Squats: Strengthen your quads and upright torso position.

Bench Press Variations That Work

• Close Grip: Smashes triceps and improves lockout.
• Spoto Press: Improves pause control and tension without resting on the chest.
• Board Press: Attacks mid-range sticking points for stronger full-range pressing.

Deadlift Variations Worth Trying

• Deficit Deadlifts: Boost starting strength off the floor.
• Pause Deadlifts at the Shin: Reinforce bracing and bar path.
• Block Pulls: Help build confidence and power through the lockout.

How to Use Variations Effectively

Don’t randomly rotate variations every week. Stick with 1–2 key variations per lift for a 4–6 week training block. Track progress, then re-evaluate based on performance data—not boredom.

Need help matching the right variation to your specific issue? Check out our breakdown on autoregulation vs rigid training.

When to Program Variations

• Top set autoregulation: Use variations as the main lift at RPE 8–9
• Backoff volume: Hit variation work at moderate intensity for 3–4 sets
• Deload blocks: Use tempo or pause work to focus on control

Do Variations Replace the Main Lift?

No—but they can serve as your primary lift in a phase. The goal is still to drive progress on the competition lift. Variations help you get there faster by building the weak links holding you back.

Want More on This?

See this full guide by Calgary Barbell on choosing accessory lifts based on your weak points.

Want more powerbuilding strategies and real-world lifting insights? Browse the full Iron Alliances strength training hub.