Stuck in neutral? In this RAW episode, Marty Gallagher, J.P. Brice, and Jim Steel explain how to separate a true training plateau from normal week‑to‑week variability and lay out a practical process to restart gains. Learn how to adjust volume and intensity, rotate main lifts and assistance work, use micro‑loading, and manage frequency so progress resumes without beating up joints. The crew covers when to add or pull back conditioning, how to track objective indicators, and realistic timelines for returning to PR territory in the squat, bench, and deadlift. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep90
ABOUT THIS EPISODE
A step‑by‑step approach to diagnosing and breaking training plateaus using intelligent programming, simple tracking, and the right strength tools.
WHAT YOU’LL LEARN
The difference between a stall, fatigue masking, and under‑recovery—and why the fix matters.
How to progress again by cycling intensity, volume, and exercise variation (bars, grips, ranges of motion).
Micro‑loading and rep cycling strategies that drive PRs without large jumps.
How to integrate conditioning so it supports—not sabotages—strength.
KEY TOPICS
Plateau diagnostics and decision tree: deload, rotate, or rebuild.
Weekly templates that alternate heavy, moderate, and technique work.
Recovery levers: sleep, calories, steps, and stress control for sustainable progress.
QUICK ANSWERS
Q: How do I know if I’ve actually plateaued?
A: If performance trends down for 2–3 weeks despite normal sleep and nutrition, and a 5–7 day deload doesn’t restore numbers, treat it as a plateau.
Q: What should I change first when progress stops?
A: Reduce volume 20–30% for one week, keep intensity moderate, and rotate one main lift or grip/stance before overhauling the whole plan.
Q: How can micro‑loading help?
A: Adding 1–2 lb per side with fractional plates or PlateMate® donuts lets you progress weekly without overshooting recovery, especially on upper‑body lifts.
SHOP THE EPISODE
IRON COMPANY Fit Rack (versatile rack for cycling variations)
https://www.ironcompany.com/fit-rack-iron-company-wri-fit-rack?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep90
IRON COMPANY 20 kg Olympic Weightlifting Bar (195K PSI)
https://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep90
Modular Multi‑Functional Hex Trap Bar (deadlift and pull variations)
https://www.ironcompany.com/modular-multi-functional-hex-trap-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep90
PlateMate Add‑On Weight Donuts (fractional loading)
https://www.ironcompany.com/platemate-add-on-weight-donut?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep90
Body‑Solid SFID425 Full Commercial Adjustable Bench
https://www.ironcompany.com/body-solid-full-commercial-adjustable-bench-sfid425?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep90
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep90