8 questions to diagnose exactly why you're stuck and what to fix first.
1. How long have you been training consistently?
2. Are you tracking your lifts (weight, reps, RIR) every session?
3. How many sets per muscle group per week are you doing?
4. How close to failure are you training most sets?
5. How's your sleep quality?
6. Are you in a calorie surplus, deficit, or maintenance?
7. How often do you deload or take planned recovery weeks?
8. Has your strength (weight on the bar) improved in the last 8 weeks?