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Why You’re Not Actually Plateaued (And What to Fix Instead)
Plateaued and not sure why? In this episode, Steven Davis and Tris Cason break down how to tell if you’re actually stuck or just dealing with a “fake plateau” caused by technique breakdown, poor recovery, or inconsistent effort. They use real coaching examples (front lever, bench, RDLs, squats) to explain how compensation limits progress, why your body will force a deload if you don’t plan one, and how RPE (and even velocity feedback) helps you train hard without wrecking form. They also cover the underrated basics that cap performance fast: sleep, fueling, hydration, and stress, plus simple “emergency plan” habits that keep you on track when life gets chaotic.
Key Takeaways
1) Most plateaus are not “you’re stuck,” they’re “your system is stuck.”
You might be plateaued if:
The numbers aren’t moving for weeks, not days
You’re repeating the same approach and getting the same result
Technique keeps “finding new ways to survive” instead of getting cleaner
2) Plateau Lens #1: Are you loading the right tissue?
A lot of people “hit a plateau” because they’re compensating.
Example: RDLs get messed up from the unrack (poor brace, lats not set, spine dumped into extension, bar drifts)
You can lift a decent load like that… until you can’t
Fix mechanics and the plateau often disappears
3) Plateau Lens #2: Are you under-recovered?
If recovery is the limiter, performance will stall or slide.
Common causes:
Poor sleep
Poor fueling (especially carbs and protein)
Psychological stress spilling into everything
Too much total training volume (lifting + extra classes + life)
Steven’s point: your body will “plan” a deload if you don’t. Sometimes it’s fatigue. Sometimes it’s injury.
4) Plateau Lens #3: Are you under-stimulated? (rarer)
Some people aren’t truly plateaued. They’re just repeating the same load and effort forever.
High execution but no progression = eventually stuck
Effort has to trend upward over time (RPE creeping up is progress)
5) Skill is strength you earn
Technique is a form of strength.
Fatigue is the enemy of skill
RPE (and even velocity tracking) helps preserve technique while still progressing
Percent-based programs can fail when they’re built off old maxes and force compensation
6) Fixing technique is sometimes the plateau solution
Examples discussed:
Clean unrack improves the whole RDL
Front squat stays quad-dominant, not a “lean forward and survive” squat
Split squats done too fast create “slinky reps” and sloppy foot pressure
Pauses and isometrics can force quality when people can’t slow down on their own
7) Hydration matters more than people think
Tris mentions dehydration can hit performance hard even when you don’t “feel” dehydrated.
Fatigue can be a dehydration signal for some people.
8) Nutrition systems prevent “life chaos plateaus”
Big idea: remove decisions before stress hits.
Examples:
If you need takeout, order a meal that fits the goal (not a reward meal)
Have an “emergency option” in the fridge/freezer for the nights you’re cooked
Consistency makes it easier to identify what actually caused the stall
Practical Actions (listener-friendly)
If you feel plateaued, run this quick checklist:
Is this a real plateau? (2–3+ weeks of no progress, not 2 bad sessions)
Is technique breaking down before fatigue? If yes, you’re not plateaued, you’re mis-loading.
Are you sleeping and eating enough to recover? If not, fix that first.
Are you hydrated today? Don’t guess, check.
Are you progressing effort over time? If everything is always the same, results will be the same.
Regress to progress: rebuild the foundation, then reload.
Quote-ish Moments
“Your body will plan its own deloads.”
“Fix it up top. Once you’re under load, you’re probably not getting back out.”
“The reps and load don’t matter if execution doesn’t matter.”
Connect with us on Social:
Youtube
Schedule your Movement Screening at no cost to you here
View all episodes
By Steven DavisPlateaued and not sure why? In this episode, Steven Davis and Tris Cason break down how to tell if you’re actually stuck or just dealing with a “fake plateau” caused by technique breakdown, poor recovery, or inconsistent effort. They use real coaching examples (front lever, bench, RDLs, squats) to explain how compensation limits progress, why your body will force a deload if you don’t plan one, and how RPE (and even velocity feedback) helps you train hard without wrecking form. They also cover the underrated basics that cap performance fast: sleep, fueling, hydration, and stress, plus simple “emergency plan” habits that keep you on track when life gets chaotic.
Key Takeaways
1) Most plateaus are not “you’re stuck,” they’re “your system is stuck.”
You might be plateaued if:
The numbers aren’t moving for weeks, not days
You’re repeating the same approach and getting the same result
Technique keeps “finding new ways to survive” instead of getting cleaner
2) Plateau Lens #1: Are you loading the right tissue?
A lot of people “hit a plateau” because they’re compensating.
Example: RDLs get messed up from the unrack (poor brace, lats not set, spine dumped into extension, bar drifts)
You can lift a decent load like that… until you can’t
Fix mechanics and the plateau often disappears
3) Plateau Lens #2: Are you under-recovered?
If recovery is the limiter, performance will stall or slide.
Common causes:
Poor sleep
Poor fueling (especially carbs and protein)
Psychological stress spilling into everything
Too much total training volume (lifting + extra classes + life)
Steven’s point: your body will “plan” a deload if you don’t. Sometimes it’s fatigue. Sometimes it’s injury.
4) Plateau Lens #3: Are you under-stimulated? (rarer)
Some people aren’t truly plateaued. They’re just repeating the same load and effort forever.
High execution but no progression = eventually stuck
Effort has to trend upward over time (RPE creeping up is progress)
5) Skill is strength you earn
Technique is a form of strength.
Fatigue is the enemy of skill
RPE (and even velocity tracking) helps preserve technique while still progressing
Percent-based programs can fail when they’re built off old maxes and force compensation
6) Fixing technique is sometimes the plateau solution
Examples discussed:
Clean unrack improves the whole RDL
Front squat stays quad-dominant, not a “lean forward and survive” squat
Split squats done too fast create “slinky reps” and sloppy foot pressure
Pauses and isometrics can force quality when people can’t slow down on their own
7) Hydration matters more than people think
Tris mentions dehydration can hit performance hard even when you don’t “feel” dehydrated.
Fatigue can be a dehydration signal for some people.
8) Nutrition systems prevent “life chaos plateaus”
Big idea: remove decisions before stress hits.
Examples:
If you need takeout, order a meal that fits the goal (not a reward meal)
Have an “emergency option” in the fridge/freezer for the nights you’re cooked
Consistency makes it easier to identify what actually caused the stall
Practical Actions (listener-friendly)
If you feel plateaued, run this quick checklist:
Is this a real plateau? (2–3+ weeks of no progress, not 2 bad sessions)
Is technique breaking down before fatigue? If yes, you’re not plateaued, you’re mis-loading.
Are you sleeping and eating enough to recover? If not, fix that first.
Are you hydrated today? Don’t guess, check.
Are you progressing effort over time? If everything is always the same, results will be the same.
Regress to progress: rebuild the foundation, then reload.
Quote-ish Moments
“Your body will plan its own deloads.”
“Fix it up top. Once you’re under load, you’re probably not getting back out.”
“The reps and load don’t matter if execution doesn’t matter.”
Connect with us on Social:
Youtube
Schedule your Movement Screening at no cost to you here