There are a lot of things you can do to improve your strength.
Typically people hit a wall and start making all kinds of second guesses about their programming.
Am I training enough? Am I training too much? Do I need to gain weight? Does my technique suck? What else do I need to incorporate?
It can be maddening. There are times when I can get obsessive over my training and all of the second guessing only heightens anxiety and makes things worse.
Sure, all of the above questions may be legit. But more often than not, I can solve someone’s problem with one simple diagnosis.
Attack Your Weaknesses
That’s it, as cliché as it sounds…
Rather than overhauling all of your programming, add in more movements that will directly bring up your weak points and where you are failing on your lifts.
If your squat is lagging, more glute ham raises, Bulgarian split squats, and barbell lunges.
My overhead press is my most important lift right now, so for the next 12 weeks I’m emphasizing shoulders and triceps, which means I’m doing a ton of face pulls, dumbbell raise variations, Z presses, dips, and tricep pushdowns.
If you want a bigger bench, direct tricep and back work is likely needed, so row variations, close grip bench, floor press, and pull-ups are your new best friends.
Deadlifts? Glute ham raises, Kroc rows, rack pulls, deficit deads, and grip work.
None of the above is pretty. Attacking your weaknesses is dirty work and it’s almost always things that you don’t want to do. But it should be the first thing you do before you start incorporating bands and chains and other advanced technique work.
If you want to get better, you have to put in the dirty work. Sure, it’s not sexy but it’s necessary and will separate you from the average.
Commit to it. Don’t avoid your weaknesses. Attack them with the same vigor as you do with bro curls and bench press, and you’ll be a far better lifter from it.