Say you’ve been going to the gym regularly and you’ve got a great routine going. Some lifters get caught in a rut and start stagnating. If you feel like you have stopped progressing in the gym, try one of these 5 lifting techniques from House Of Pain. They will help you make the most of your time in the gym, muscle through plateaus and set new personal records.

Doing clusters is one of the most effective techniques to help you achieve new personal bests. For this technique, lift what you would typically do for a two-three rep max. Lift the weight up and then set it down after every single rep, giving yourself about 5-10 seconds of rest in between. Do it five times.


In order to help some lifters muscle through lifting plateaus, it helps to strengthen just a portion of the lift they are trying to improve. For example, if you are trying to reach a new bench press max, put the target weight amount on the bar. While keeping the bar in the safe-zone (the hang-up area) lift the weight up and down. The best part about partials is that it allow you to pile on the weight without the fear of it crashing down on you.


For proper breathing technique, lifters should exhale slowly as they begin the lift and inhale when they complete the rep and return to the starting position. Should you ever feel out of breath, you should sit down and rest until you have established steady breathing. Resist the urge to hold your breath when lifting as much as you can. Holding your breath results in hightened blood pressure which can be dangerous. Fainting after squats or deadlifts is not uncommon, and it’s because people do not breathe properly. Proper breathing helps give your muscles the oxygen they need to perform at their best.

Barbell Deadlift

Before ever attempting to living heavy weight doing the deadlift, it’s vital to learn proper form to avoid injury. To master the deadlift, start with a 60-70 lb barbell on the ground in front of you. As you begin your lift, concentrate on your knees, hips, abs and back to make sure that you are maintaining proper form throughout the entire cycle. Your breathing should also be steady. Find a rhythm. Continue to do this until the lift feels natural to you. As you grow increasingly comfortable with the lift, you can start to add weight in small increments.

Stretch Antagonist Muscles

One of the simplest, most amazing lifting techniques is stretching opposing muscles. The next time you attempt a lift, try flexing the antagonist muscles and see if you feel a difference in your targeted muscles. For example, stretch your back muscles just prior to laying down on the bench press. If you do this, you will feel an immediate difference.
Of course, having the right gear like a properly fitted squat suit or wrist wraps can make a big difference in helping you increase your lifts. Take a look at some of our high quality powerlifting gear we have to offer!