Written By; Gerrick King
Let me start this off by saying these 4 reasons aren't the only reasons your training might not be progressing but for me they're the 4 most common issues that I notice.
1: PROGRAMMING AND TRACKING
This is the most common I see. Either a person isn't following a training program, they're doing somebody else's program or the wrong program for their goals, they program hop and/or don't track their training. The easiest solution for this is to find a program that's right for your goals, stick to it and track your training. The internet doesn't replace a professional.
SOLUTION: GET A TRAINER + PRACTICE CONSISTENCY.
2: DOING TOO MUCH
It is rare for me to have a lazy person come on board. Usually the person is busting their ass in the gym 6-7 days a week and frustrated they're not progressing. This lack of progression is often due to a combination of Number 1 and doing too much too soon. Working hard is awesome but it's a long run not a sprint.
SOLUTION: TAKE REST DAYS + HAVE PATIENCE.
3 - NO PROGRESSION
If we don't challenge the body the body won't change. The body adapts to the training stress put upon it so once it's adapted to that stress unless you challenge it with slightly more during a training phase it will not progress further. The easiest means of progression are to increase weight, sets or reps over the course of a training phase.
SOLUTION: UTILIZE PROGRESSIVE OVERLOAD.
What is "progressive overload?"
To increase the demands on the body over time. This is necessary for continuous progression.
How can we achieve progressive overload?
- Increase Training Volume
- Increase Training Intensity
- Increase Load Lifted
- Increase Training Frequency
- Manipulating Tempo/Time Under Tension
- Manipulating Rest Periods
- Increasing Training Density
4: TECHNIQUE NEEDS WORK
Poor technique not only puts you at risk of Injury but it also limits the amount of weight you'll move compared with what you could do with proper technique. Getting this right early on in your training life and constantly refining your skill will make long term progress more likely. With technique you'll also find every lift has a weak link, if you can identify this, strengthen it through accessory work you'll be able to get that stalled lift progressing again. Don't do all the flashy shit you see on instagram.
SOLUTION: LEARN THE FUNDAMENTALS.
Lucky for you, we account for all of these when we program all the workouts at King Strength and Performance!