Tip: Progress Stalled? Run This Checklist

Relentless Application of the Basics

Success in training is about relentless application of the basics. Before you look for a complex solution to your training frustrations, honestly reflect on the following questions:

• Do I have a clearly defined goal?
• Is my training truly focused on that goal or am I distracting myself with cool but non-essential exercises or techniques?
• Do I have unrealistic expectations? (Am I trying to be ripped by Tuesday? Am I expecting to gain 40 pounds of muscle in a month?)
• Am I doing the big, hard, uncomfortable, result-producing exercises?
• Am I keeping a training journal?
• Am I getting better at these exercises by regularly adding weight?
• Am I training consistently?
• Am I following a program for an appropriate amount of time or am I guilty of program-hopping?
• Am I consistently monitoring goal-relevant assessments (e.g. measurements)?

Out-Of-Gym Factors

Answer these questions:

• Is my nutrition on track? Am I keeping a food log?
• Am I consistently using the right supplements for my goals?
• Do I get enough sleep?
• Am I getting sufficient rest? (Is that two-hour post-training game of pick-up basketball killing my muscle gains?)
• Am I managing my stress effectively and proactively avoiding unnecessary stress?

You've heard this stuff before, but are you consistently doing it? Print off this list and put a check beside each item that might need some improvement. Then, actively address the checks. Many people mistakenly look for a programming solution when they aren't practicing basic training, nutrition, or lifestyle habits.