Variation in Training (Part 2): Exercise Variation

In short:

• Specificity remains king: Variations complement the main lift, but they don’t replace it (Saeterbakken et al., 2025).
• Targeted exercise variation can improve regional hypertrophy, technical robustness, and motivation (Kassiano et al., 2022).

Why is exercise variation even important?

1. Regional hypertrophy and angle competence: Related variations (changes in grip, angle, or ROM) create regional stimuli and can indirectly improve the main lift.
2. Motivational boost: A rotating exercise selection keeps motivation higher, while strength gains remain similar.
3. Specificity as guardrail: Dynamic training transfers better to dynamic tests than to untrained isometric tests. The consequence: the competition lift remains the main work.

Diagnosing and Solving Sticking Points

Sticking points are mostly mechanically unfavorable angle zones. In practice, you can identify these zones via the velocity profile (Van Den Tillaar & Ettema, 2010). By changing ROM or technique, you can alter joint angles and thus shift sticking points.

Another option is to train the sticking points directly through angle-specific exercise variations.

Decision Logic for Variations

1.    Define the bottleneck: ROM zone, technique, or muscular weak link.
2.    Select a variation: Functionally related exercises that address that weak point.
3.    Secure dose and comparability: Same reps and similar intensity.
4.    Rotation: Every 3–4 weeks, once the weak point is improved or a plateau is reached.

Exercise Variations and What They Bring

Squat:

• Paused squats: Position control and strength in the deepest position.
• High bar squats: More load on the knee = stronger quadriceps (Glassbrook et al., 2017).
• Pin squats: Improve mid-range sticking points.

Bench press:

• Paused bench: Consistent touch point.
• Close-grip bench: Triceps bias for the lockout.
• Incline bench: Stimulus for the upper fibers of the pectoralis.
  

Deadlift:

• Deficit: Improvement in the start position.
• Paused: Bar path control.
• Block pulls: Lockout emphasis with reduced overall loading.

Measurability and Transfer

Variation only has value if it measurably transfers to the main lift. That’s why you have to keep the comparison standards constant.

You can do this by, for example, always using a top set at RPE 8 or valid reps at 80 % 1RM. After 3–4 weeks, you check whether the target marker has improved.

If the transfer to the main lift doesn’t happen, you change the exercise variation but keep everything else the same.

Conclusion

Exercise variation works when it serves a clear purpose. It complements the main lift but does not replace it.

First, you need a diagnosis of the weak points, then you choose a functionally related variation that targets exactly those. Reps and relative intensity should be kept comparable so that progress remains visible.

After 3–4 weeks, you evaluate the transfer to the main lift. If the transfer worked, you can move on to the next weak point. If the variation doesn’t click, you only change the variation and keep the rest stable.

This way, variation stays measurable, precise, and effective in the long term.

Take-Home Message

• The main lift remains the fixed point.
• One variation per weak point.
• Always compare with the same comparison metric.
• Rotation every 3–4 weeks.
• Sticking points are angle-specific: choose the variation to match the zone.
• Progression before novelty: technique quality and load management come first.

Written by Coach Lisa Schaake

References

Glassbrook, D. J., Helms, E. R., Brown, S. R., & Storey, A. G. (2017). A Review of the Biomechanical Differences Between the High-Bar and Low-Bar Back-Squat. Journal of Strength and Conditioning Research, 31(9), 2618–2634. https://doi.org/10.1519/JSC.0000000000002007

Kassiano, W., Nunes, J. P., Costa, B., Ribeiro, A. S., Schoenfeld, B. J., & Cyrino, E. S. (2022). Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. Journal of Strength & Conditioning Research, 36(6), 1753–1762. https://doi.org/10.1519/JSC.0000000000004258

Saeterbakken, A. H., Stien, N., Paulsen, G., Behm, D. G., Andersen, V., Solstad, T. E. J., & Prieske, O. (2025). Task Specificity of Dynamic Resistance Training and Its Transferability to Non-trained Isometric Muscle Strength: A Systematic Review with Meta-analysis. Sports Medicine, 55(7), 1651–1676. https://doi.org/10.1007/s40279-025-02225-2

Van Den Tillaar, R., & Ettema, G. (2010). The “sticking period” in a maximum bench press. Journal of Sports Sciences, 28(5), 529–535. https://doi.org/10.1080/02640411003628022