How to hit the gym with intensity when you're just not feeling it

Quite simply put, sometimes you just can't be bothered to be at the gym. But deep down you've committed and want to follow through. So, how do approach this situation? Do you call it a day? Do you go in and do what you can? Do you lift less? Same? More?

So many questions...

The answer is not so simple, but we can narrow it down by addressing firstly and most importantly if going into the gym will either cause significant harm or detriment to further performance in coming trainings. If the case is yes, then the answer is clear, don't train. If the answer is no, then there are a few ways to go about training that day.

Option #1: Mini-De-load

A mini de-load is a one off reduction in volume. You perform the same number of reps and sets but reduce the load in which you are using. Given your fatigue you're still providing a significant stimulus to your muscles, so you certainly won't lose any strength or size. If the fatigue carries over to several days, it may be time to consider a week long de-load.

Option #2: Change it up: Same means, different methods.

If you hop over to my instagram account (@_etxtraining) you'll see a post I made regarding this. Today I woke up feeling like a sac of used cans and was aching for some motivation. Being worn down from the week's training and knowing the massive session I had ahead was daunting. However, I decided to do the program as planned but change my methods to reach my means. Today's example is the back squat. I knew I wouldn't be able to hit the % so I switched the back squat out for a box squat. It reduced the depth of the squat, allowed me to work through the sticking point more, and allowed for heavier loading. Thus, the stimulus remained the same, but the method was different. This is a great way to keep progressing without forcing unnecessary load and fatigue on to your body.

Option #3: Warm up and head out...

Now i'm not suggesting you warm up and leave. This method brings forward the idea of completing all of your warm-up sets of each exercise. This is something I suggest people use also on their days off. A study by Schoenfield et. al showed that an individual who completed all the warm-up sets of a given workout on their rest day actually showed larger growth in size and strength and increased recovery. Therefore, if you aint feeling it, get in there and do what you can to increase your next session's performance.

Look, it can be tough at times to fuel up the fire and get after it. Sometimes you're worn down and need some time off, other times you gotta pull up those pants and get to work no matter what. It all comes down to performance. Will the way i'm feeling now impede my performance today? Tomorrow? You now know that if the answer is yes, take the day off. If it's no, well, you have three options to choose from. Don't let a lack of motivation be the downfall of your success.

"Progression is built through consistency and tested by passion"

JB