What to do when progress stalls?

What to do when progress stalls?

• Progress will hit the wall eventually for everyone - it is a matter of ‘when’, not ‘if’.
• Do not keep training for multiple weeks/months without changing anything in your program. It is the current programming that got you stuck to begin with.
• When progress stalls for 2-3 consecutive sessions of the same kind - make a change in your program. 1 shitty workout can happen.
• You either need to add more work or you need to decrease the amount of work.
• To get a grasp about whether you should increase/decrease work - answer the next question: ‘Am I always sore or am I never sore?
• If you are always sore, have high muscular tonus, and are sensitive to touch, in multiple muscle groups, it is a good indication that you are doing too much work, hence you are under-recovered. 
• If you are never sore, in any muscle group, no muscular tonus - you are probably not doing enough work.
• When you have the question - make the change in your workout: increase/decrease either intensity or volume.
• If your training volume was recently high, you are likely to respond well to a volume decrease.
• If your intensity was too high for too long, it is likely the intensity that needs to drop.
• Overreaching/overtraining is usually a volume problem, not an intensity problem.
• Ultimately, you will learn to program variation in your training so you PREVENT the next plateau from occurring.