Most stalled lifters are not missing information — they are missing the link between what they actually do and why it stops working. LiftDecode makes that link explicit in three stages.
The first question picks your track — physique (you want to look different) or strength (you want the bar to move) — and the questions adapt. From there they cover the things that actually decide progress: how you train and progress, how hard your sets really end, how much you do, how your programme is built, how you sleep and recover, how you eat, and how much the rest of your life is asking of you.
Answering is meant to feel light: mostly one tap per question, either a point on a 1–10 scale or one of a few short choices. No weighing, no counting, no numbers to look up. We do not need your data — we need to see where the problem is. Answer for a normal recent week, not the version of yourself you would like to be; a diagnosis of that lifter is a diagnosis of nobody.
No question is a trap and none is filler. Each one exists because at least one finding rule depends on it.
Your training, effort, food, sleep, recovery and life load right now — not intentions or knowledge.
Your name, your weight, your lifts or any other numbers. Nothing that is not used by a rule.
Pick the option closest to a normal week. The engine weights, it does not punish.
Your answers are matched against a set of finding rules. A rule describes a bottleneck — say, sets ending too far from failure to drive growth — as a list of triggers: answer patterns that point at it, each with a weight. One answer can feed several findings; one finding usually needs several answers. When the summed weight clears the rule’s threshold, the finding fires, and it carries with it the exact answers that made it fire.
Then two things happen that a simple score sheet would not do. Findings are ranked by how strongly your answers support them, so the report leads with the thing most worth changing first. And weaker findings are suppressed by stronger causes: if your programme has no progression at all, we will not also lecture you about exercise order, because fixing the first makes the second irrelevant for now.
Alongside findings, the engine checks clearances — answer patterns that rule something out. These become the “not your problem” section, and they matter as much as the findings: most stalled lifters are quietly fixing the wrong thing.
Your result page shows your primary bottleneck in full — verdict, summary and the answers behind it — before you pay anything. If it does not describe you, walk away. If it does, the full report opens the rest. Each finding is written to the same structure:
One sentence per finding. What is wrong, in plain words, before any explanation.
The exact answers that triggered the finding, quoted back to you. You can check our reasoning against your own words.
Why this stalls progress — the physiology and the logic, evidence-informed, no hand-waving.
The symptoms you will recognise from your own sessions, so you can tell whether we got it right.
The protocol, in numbered steps. Specific numbers, specific changes, in an order that works.
What to expect and when — so you do not abandon a fix a week before it starts working.
The wrong fixes people reach for with this exact problem, and why each one fails.
Clearances: things you may have suspected that your answers rule out. Stop spending effort there.
Week-by-week directives built from your top three findings, with check-offs, so the report turns into sessions.
A single report is $5 and is yours for as long as your account exists. It can be printed. Track-specific notes appear where the fix differs between physique and strength goals.
Training changes; so do bottlenecks. Re-run in four or eight weeks and see what cleared and what surfaced.
Log lifts and measurements weekly. The point is not the graph — it is knowing, with numbers, whether the plan is moving anything.
Two diagnoses side by side. Which findings disappeared, which persisted, which are new.
The full protocol for every bottleneck we can detect, not only the ones you were flagged for.
Training and nutrition education, not medical advice. If you have pain, an injury or a medical condition, see a qualified professional first.