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!
I the opportunity to work with Gerrick. They were great sessions and I really appreciated how far he pushed me. He clearly had an elevated understanding of muscle anatomy and would always have thoughtful answers to my many questions. I highly recommend Gerrick.
- T. Luke Sherwin, Co-Founder of Casper
"This place has such a great atmosphere! The owner is top notch and the coaches make you feel comfortable, no matter what level you're at with your fitness. I used to be a bit intimidated to go to gyms and lift weights, but not here. They make you feel at home and I always get a great workout. Everything is clean, bathrooms are nice and they have special workouts, workshops and a physical therapist on staff. Great addition to Cranford, NJ. Highly recommend!"
- CLAUDIA P.
"Walking into a new gym will always be intimidating to me, but walking into King Strength and Performance made me feel welcomed. I have never been to a gym where everyone actually talked to one another during AND after class. In the past month, I've made some friends with similar fitness goals, and it makes these group classes fun even when my body isn't fully awake at 7am.
This gym truly stands by its slogan "Consistency is King." Taking these fitness classes made it easier for me to get into my workout routine; however, all the daily workouts vary. I have been coming here almost every day, and I definitely feel my overall strength and performance has improved. Gerrick does a great job in acknowledging clients' abilities and caters the workout to their difficulty. He offers countless exercise regressions and progressions for his clients' needs. Also, his confidence in his clients makes it all the worthwhile to do your absolute best during these group classes. I am sure with Gerrick's help, I'll finally achieve my goal of doing a body weight pull-up.
I would 100% recommend this place to anyone who is a novice gym-goer and to anyone who wants to shake up their gym routine!"
- ALECIS V.
"Many things about this place keep me coming back. I am a big sucker for amazing customer service and the owner Gerrick gives you just that. From setting up my first appointment- to pushing me to push myself in his classes- it's honestly been such a great experience. I'm not usually a pro-gym person at all- and I usually struggle a lot when it comes to motivating myself in the gym and sticking to it- but this place has helped me to focus on being healthier and more serious about going to the gym. Although most workouts kick my butt- it has not made me feel defeated or above my head as to keep me from going back or feeling out of place. Even the other people in the gym who might be more accustomed to the workouts have been welcoming too! I highly recommend this place for anyone who has fallen off the wagon or who's been looking for a new gym that caters to building the best you."
- MEGAN V.
"I've been a member of traditional gyms for a while now and can honestly say that switching out and joining King Strength and Performance has been one of the best decisions I've made. It's been about two months since I started training at the gym and I can already see huge leaps in my strength and athletic ability. Not only are the fitness classes themselves A+, but everyone at the gym is so friendly and welcoming. You can really feel the sense of community as soon as you enter the doors and that everyone is pushing each other to be better and stronger in a positive way."
- ALEXA J.