Hi, I'm Kevin Don, the Get Fit Guy, and I'm here to share my accumulated decade of knowledge in the strength and conditioning industry with you to help you to become the best version of yourself.

So, you've been strength training for a while now, several months, and things have been going really well.

You've seen huge gains in your squat, deadlift, bench press and standing overhead press,

but suddenly you've hit a brick wall.

Gains have slowed down or even stopped entirely.

So what do you do?

Well, if you've been following along from my previous episodes, until this point in time, you'll be following a standard novice linear progression.

What this means is you've performed the same exercises, just increased the difficulty slightly

week on week.

You're monitoring your progress based upon your ability to keep improving. This will continue until you have picked all of the low hanging fruit,

then you'll become a victim of the law of diminishing returns.

At this point, you want to start looking now at adding variation into your training protocols,

adding more complexity or even volume.

Now, I've talked before about seeing training like a medical intervention.

Typically that means there are only two things that can go wrong with your training program.

Either the medication, the training itself is wrong or the dose of the medication is wrong.

Once we see a plateau, we have to determine whether our medication, the training, was wrong

or whether the training dose was wrong.

If the training has been working fine until this point, we can probably say training interventions were correct.

Just now we've begun to adapt.

We need to have a bigger training dose in order

to create what we call the dose response. So now we begin to look at and play around with different

...