The Importance of Secondary Exercises in Strength Training

Key Takeaways from this article:

• Break Through Plateaus: Secondary exercises, or mechanically similar movements (MSMs), target weak points in your lifts to help you overcome sticking points.

• Focus on Specific Weaknesses: MSMs mimic your main lifts (Squat, Bench Press, Deadlift, Overhead Press) and address issues like slow lockouts or difficulty off the floor.

• Analyze and Journal: Filming your lifts and keeping detailed training notes help identify where you’re struggling and guide MSM selection.

• Program Effectively: Cycle MSMs in 3-4 week waves, perform 3-8 reps, and adjust as needed based on your progress.

• Examples for Every Lift: From Box Squats to Floor Presses, choosing the right MSM can significantly boost your performance.

The Importance of Secondary Exercises in Strength Training

If you’re hitting a plateau in your strength training and struggling to break through, it might be time to rethink your approach. One key strategy that often gets overlooked is incorporating secondary exercises into your routine.

Secondary exercises, also known as mechanically similar movements (MSMs), are critical tools for addressing weak points in your lifts and unlocking new levels of strength. Here’s why they matter and how to use them effectively.

What Are Secondary Exercises?

A secondary exercise is a movement closely related to your primary lift (Squat, Bench Press, Deadlift, or Overhead Press). Unlike accessory exercises, which are typically used for muscle building and aesthetics, MSMs are designed to target specific weaknesses in your primary lift. Think of them as the “fix-it” tools in your training toolbox.

For example:

• Struggling to lock out your bench press? A Floor Press might help.

• Having trouble breaking the bar off the floor in a deadlift? Try Deficit Pulls.

The goal of an MSM is to mimic your main lift while addressing weak points that hold you back from hitting new personal bests.

How to Choose the Right Secondary Exercise

The most effective MSM for you will depend on your individual weaknesses in the primary lift. To identify these, it’s important to:

1. Analyze Your Main Lift

Pay close attention to how your lifts look and feel during training. Filming yourself can be a game-changer here. Review your form and ask questions like:

• Where am I struggling most in the movement?

• Is it at the start, middle, or end of the lift?

• Do I feel certain muscles (e.g., glutes, hamstrings, triceps) failing me?

2. Keep a Training Journal

Document how the lift feels after each session. For example:

• “Had trouble locking out the bench press today.”

• “Deadlift was slow off the floor.”

These notes, combined with video analysis, will guide you in selecting the right MSM.

How to Program Secondary Exercises

Once you’ve identified the appropriate MSM, integrate it into your training program using the following guidelines:

• Cycle in 3-4 Week Waves: Incorporate the MSM into your routine for a few weeks, then re-assess.

• Set Repetition Ranges: MSMs are typically performed for 3-8 repetitions. Adjust based on your goals and training intensity.

• Track Progress: If you’re consistently improving in both your MSM and main lift, there’s no need to change the exercise. Ride the wave of progress as long as it lasts.

Examples of Secondary Exercises for Each Main Lift

Here are some popular MSMs to consider for each of the four major lifts:

Squat

• Box Squat: Builds explosiveness out of the bottom position.

• Pin Squat: Targets sticking points in the mid-range.

• Pause Squat: Develops control and strength in the bottom position.

Bench Press

• Floor Press: Improves lockout strength.

• Close Grip Bench Press: Focuses on triceps engagement.

• Board Press: Helps with overcoming sticking points at the top.

Deadlift

• Block Pulls: Targets the lockout phase.

• Deficit Pulls: Builds power off the floor.

• Good Morning: Strengthens hamstrings and lower back.

Overhead Press

• Pin Press: Builds strength in the mid-range.

• Incline Press: Develops shoulder and upper chest strength.

• Z-Press: Increases stability and core strength.

Why Secondary Exercises Matter

Secondary exercises bridge the gap between where you are and where you want to be. They allow you to attack specific weaknesses, improve mechanics, and ultimately, break through plateaus. With consistent effort and careful selection, MSMs can lead to massive improvements in your primary lifts.

So, don’t sleep on the secondary exercise! Take the time to analyze your lifts, pick the right MSM, and watch your strength skyrocket.

Ready to level up your training? Start incorporating MSMs into your routine and take your Squat, Bench, Deadlift, and Overhead Press to the next level.

Take Your Training to the Next Level with The Strength Lab 732

At The Strength Lab 732, we specialize in helping lifters like you overcome plateaus and achieve new personal bests. Whether you’re struggling to improve your Squat, Bench, Deadlift, or Overhead Press, we have the knowledge and tools to guide you every step of the way.

Our experienced coaches understand the importance of tailoring programs to address your unique weak points and goals. From analyzing your lifts to designing personalized training plans, we’re here to ensure your success.

Why The Strength Lab 732?

• Expert guidance in applying the Conjugate Method and selecting the right secondary exercises.

• A results-driven approach focused on breaking through plateaus.

• Customized programs designed for your specific strengths, weaknesses, and goals.

• Access to additional resources, articles, and coaching tips to keep you progressing.

Ready to Get Stronger?

Don’t leave your progress to chance. Explore our blog for more expert insights on strength training, and contact us today to start your personalized training journey. The Strength Lab 732 is your go-to resource for serious strength athletes. Let’s take your training to the next level—get in touch now!

Article Author: Joseph Florio

Editor: Mike Riccio