- The Weekly Standard
- Posts
- Vicious Cycle
"No man ever steps in the same river twice, for it's not the same river and he's not the same man."
STORY
One Step Forward Or One Step Back
The worst part about a plateau is knowing you're in one and having no idea how to get out of it. What makes it more frustrating? Hearing that not making changes and making too many changes can both keep you stuck.
The good news is, most plateaus are fairly simple to break; if you implement the right strategies. And yeah, I get it: that’s easier said than done.
This reminds me of a recurring theme I see with clients. When it comes to plateaus, people usually fall into one of two categories:
They never change anything with their training or nutrition.
They’re constantly changing everything… weekly, sometimes daily.
Both approaches backfire. Whether it's from a lack of understanding, impatience, or trouble committing, the result is often the same: stalled progress.
If you’re the “change everything constantly” type: pick a plan and stick with it for at least a month. You need consistency to know what’s working.
If you’re the “I’ve been doing the same thing forever” type: it’s time to mix things up. Add variety to your training and nutrition.
Now, about that recurring point I mentioned earlier:
When you’re doing most things right (even with some hiccups), there’s usually a “bump” right before a big breakthrough. Early on, progress often comes quick. But eventually, you’ll hit a stretch where your body feels off. You might gain or lose weight, feel bloated, or just “flat.” That’s your body doing a last-ditch effort to resist change.
Right before a significant shift, there’s often a plateau. Sometimes it lasts a week, sometimes several.
Here’s the truth: if you’ve been making steady progress up to that point, you have to push through it. Don’t overhaul your entire plan, track your progress (photos are best), and trust the process. Small tweaks are okay. Just avoid drastic changes.
On the flip side, if you look back and realize there's been little to no progress for weeks, then yeah, it’s probably time to change your approach entirely.
And remember: your body takes time to change. Especially if you’re trying to reverse years of bad habits. Plateaus are normal. Sometimes they’re just your body adjusting to a new pace. That doesn’t mean it’s not working. It means it’s working slowly. Be patient. Stay consistent.
EXERCISE
Single Arm Rows
Can be performed with any type of load in one hand. Propped up or mounted on a surface.
Plateaus often hide in asymmetries. Strength or stability differences between sides. Single arm rows help fix that. Plus, they train your back, grip, core, and posture all in one shot.
Quick Breakdown:
Set up with one hand and knee on a bench, back flat, core engaged | Set up with one hand supporting you, standing upright while leaning forward, core engaged.
Row the weight toward your hip, not your chest. Focus on squeezing your lats at the top and stretching them at the bottom.
Control both the pull & the descent. Don’t just drop the weight.
3–4 sets of 8–12 reps per side.
Why It Matters: They isolate each side | Uncover weak links | They give your back the attention it needs to drive performance, strength, and growth. Also a great accessory to clean up pull-ups, deadlifts, and posture.
FOODS
Fermented Foods
Gut health is often overlooked in performance, recovery, and fat loss. Poor digestion can lead to bloat, inflammation, and stalled progress. Fermented foods help bring balance back.
Highlights:
-Rich in probiotics, which support a healthy gut microbiome.
-Help with digestion, nutrient absorption, and reducing inflammation.
-Add a few tablespoons of sauerkraut/kimchi or a serving of plain Greek yogurt a few times a week.
-Watch for quality—choose brands with “live active cultures” and no added sugars.
Why It Matters: If your body isn’t digesting or absorbing nutrients properly, everything suffers; energy, recovery, and metabolism. Fix the gut, and progress often starts flowing again.
MINDSET
Don’t Mistake the Pause for the End
Progress isn’t always loud. Sometimes it looks like nothing’s happening. But behind the scenes, your body is adjusting, adapting, and preparing for the next breakthrough.
Plateaus aren’t a stop sign. They’re a checkpoint. A test. Most people quit here. Don’t be most people.
Stay consistent. Stay patient. Trust the work; even when it feels slow.
The results are coming. Just keep showing up.
Testimonials:
“Great guy, knows his stuff and is very realistic. Always willing to help whenever you need it! Helped me out a lot!”
Daily News for Curious Minds
Be the smartest person in the room by reading 1440! Dive into 1440, where 4 million Americans find their daily, fact-based news fix. We navigate through 100+ sources to deliver a comprehensive roundup from every corner of the internet – politics, global events, business, and culture, all in a quick, 5-minute newsletter. It's completely free and devoid of bias or political influence, ensuring you get the facts straight. Subscribe to 1440 today.
See You In The Next: UNMASKED
→ Follow on Instagram @linkingperformance
→ Follow on X (Twitter) @Link_Pformance
