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Davis Fitness Method

Davis Fitness Method

Written by: Steven Davis
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 Davis Fitness Method Podcast is a show designed to help you create a healthy and balanced lifestyle with sustainable fitness outcomes.Copyright 2021 All rights reserved. Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living
Episodes
  • Why You’re Not Actually Plateaued (And What to Fix Instead)

    Why You’re Not Actually Plateaued (And What to Fix Instead)
    Jan 29 2026
    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: Instagram Facebook Twitter Youtube Schedule your Movement Screening at no cost to you here
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    55 mins
  • Are You Actually Making Progress in the Gym? The Real Signs Most People Miss

    Are You Actually Making Progress in the Gym? The Real Signs Most People Miss
    Jan 8 2026
    What this episode is about A lot of people train consistently and still feel unsure if it’s “working.” This episode breaks down the clearest signs you’re progressing, why progress can look messy, and how to track the right things without getting obsessed. The #1 sign you’re improving (before strength goes up) You move better. More stable reps, less “limb noodle” energy Better control of joints through the movement Less shaking, cleaner positions, smoother execution Why this shows up first: Better technique often increases how much stress the target tissue actually gets. That can make a set feel harder even if the reps don’t immediately go up. Progress isn’t only “more weight” Other real progress signals: Tempo control improves (you can slow down, own the eccentric, stop getting yanked around by the load) Technique holds up as load and fatigue increase (especially on squats and free weights) You can push closer to true effort without panicking or bailing early Effort is a skill, and most people underestimate what they can do Machines vs free weights: why “failure” is different Free weights usually show technical breakdown before true muscular failure Machines let you push closer to failure earlier because technique demands are lower For newer lifters: use machines strategically to learn what hard effort actually feels like, safely “Pick exercises you can actually do” If you choose movements outside your current capacity, you’ll feel like you’re working hard but the stress won’t hit the right place. Steven breaks down a key idea: You can’t actively control a range you don’t passively have Example: limited straight-leg raise → RDL turns into back flexion instead of hip flexion Practical fixes mentioned: Reduce range (hands to kneecap) Add knee bend (more “squatty” hinge) Use ramps or regressions Progress range over time instead of forcing it day one A major progress sign: performance doesn’t drop session to session If you’re constantly worse the next workout, it’s often not “lack of willpower.” It’s recovery mismatch. Key points: More is not automatically better Some people grow on 5–6 sets per muscle per week “10 sets per week minimum” is not universal Big takeaway: Train at a level you can recover from so performance trends upward. The recovery indicators to watch Less lingering soreness over time (4 days → 2 days → 1 day) Fewer aches and joint irritations building week to week You feel like you can repeat the session without getting crushed Deload idea: You’ll usually know you need one. Don’t force yourself to “match volume” when your body is clearly telling you to back off. Programming that makes progress easier to see Linear progression is easiest to track (especially for beginners): Build reps within a range Hit the top of the range Add weight, reps drop, repeat More advanced or variety-based programs (DUP, conjugate) can work great but progress is less obvious day-to-day because: Rep ranges and intensities change You’re not chasing max effort every session More reps in reserve = more practice and better recovery One of the biggest “hidden” progress markers Your perception changes. Things feel less intimidating Loads that used to look scary become normal Your internal “this is hard” scale becomes more accurate Coaching example shared: Someone rates 90 lbs as 8/10 effort Add weight, still says 8/10 Reality: they just didn’t know what true effort felt like yet Don’t ignore aerobic capacity if you want better lifting A better aerobic base helps: Faster recovery between sets Lower resting heart rate Less fatigue from everything you do Practical cardio guidance mentioned: Roughly 60 minutes/week to maintain Around 90 minutes/week to improve Choose a modality you tolerate (bike, row, ski) to avoid joint stress or sprint injuries Tracking progress outside the gym (without losing your mind) Recommended tracking options: Circumference measurements (more sites = clearer story) Scale trends (daily is best for trend clarity, not emotion) Photos (monthly or weekly) Clothes fit (your jeans are doing circumference measurements whether you like it or not) Important scale notes: Weight fluctuates from carbs, sodium, stress, sleep, hydration, digestion Focus on weekly averages, not one dramatic weigh-in Don’t cherry-pick your highest or lowest number Quote-worthy moments “Every session is not Super Bowl Sunday.” “Effort is a skill.” “If you could be green recovery every day, you didn’t train hard.” Listener action steps If you want a simple checklist from this episode: Track one main lift or movement quality marker per training block Track 1–3 body measurements plus weekly average scale weight Make sure performance trends upward across weeks (not just isolated wins) Stop changing everything at once if you want clear data Want help? If you...
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    56 mins
  • Why Your Goals Fall Apart (And How To Actually Stick To Them)

    Why Your Goals Fall Apart (And How To Actually Stick To Them)
    Jan 2 2026
    Episode Subtitle Overwhelm, perfectionism, and “meh” phases in your training, and how to move through them without quitting. Episode Description Happy New Year from the Davis Fitness Method podcast. Steven sits down with coach Tris Cason to talk about why so many people start the year fired up with big goals, then slide straight into overwhelm, confusion, disconnection, and feeling like they are not making progress. Using the work of Michelle Baty as a jumping off point, Steven and Tris break down the real reasons clients stall out, how they personally navigate discipline when motivation disappears, and how to set goals that actually fit the reality of your life, not just the fantasy in your head. They cover client stories, their own current goals (Steven’s bodybuilding prep and Tris’ year long bulk), and practical strategies you can use today to stay consistent, adjust intelligently, and give yourself grace without drifting into all or nothing thinking. If you have ever said “I want to feel fit” or “I just need to be more disciplined” and then felt stuck, this one will hit home. In This Episode, We Cover The 4 big goal killers from Michelle Baty Overwhelm Confusion Disconnection Lack of progress “Calibration” check ins How Steven and Tris regularly ask clients Are we still aligned with this goal Does this still fit your life right now Why goals often need to pivot instead of being abandoned Getting specific about “I want to feel fit” Translating vague goals into clear outcomes Climbing stairs without getting winded vs running a half marathon Matching your language with your coach’s language so you are chasing the same thing Avoiding overwhelm when you are “motivated” and trying to do everything The student heading to med school who wanted to cut, train 4 days per week, crush labs, and recover How they pulled training back, simplified the plan, and protected recovery Why stacking too many habits at once backfires even if you feel hyped Setting foundations that actually last Starting with consistency in training before loading up nutrition rules Early wins as a form of fuel Using simple structures like calories and protein or repeatable meals instead of perfection Expectations vs reality for progress How much change you can realistically expect in strength, muscle, and body composition Why early strength gains show up before tissue change Under promising and over delivering so you do not feel like the “refund” is late Perfectionism and all or nothing thinking The client who feels they have to be perfect or they quit The “bumpy road” and steering wheel analogy for slip ups How to treat a high calorie day like maintenance instead of a reason to throw more “dirt on the pile” Navigating holidays, trips, and real life Why what you do between New Year’s and Thanksgiving matters more than the holiday window Simple guardrails for travel and parties Coaching clients to keep one wheel on the tracks instead of blowing everything up Discipline, devotion, and doing the unsexy work Steven’s prep for a 2026 bodybuilding show while running a business and parenting Tris’ long bulk to rebuild health, strength, and muscle after burnout The idea of “devotion” to yourself and your goals instead of chasing constant motivation Program design and brain type People who need novelty vs people who thrive on repetition Conjugate style variety vs block periodization structure Giving clients a “spark” inside a session without wrecking the long term plan How good coaching actually works Brutal honesty with empathy Asking clients how they like to be coached and what they have responded to in the past Teaching the “why” behind exercises and progressions so there is less confusion and more buy in Key Quotes “You do not have to be perfect. You just have to get close enough to create change.” “Most people are not failing because their goal is bad. They are failing because their expectations and their reality never matched in the first place.” “It is not what you do between Thanksgiving and New Year’s. It is what you do between New Year’s and Thanksgiving.” Who This Episode Is For Lifters who start the year hot and fade by February High achievers who feel pulled toward all or nothing behavior Parents, students, and busy professionals who are juggling real life while trying to get leaner, stronger, and out of pain Coaches who want better systems for helping clients stay aligned with their goals Train With Us Online Coaching with Steven - https://davisfitnessmethod.com/advanced-online-coaching/ In Person Coaching at Davis Fitness Method - https://davisfitnessmethod.com/personal-training/
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    55 mins
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