'Bad workout is the one you didn't do’!!!

‘I really don't feel like the gym today’, is a thought that goes through everyones head from time to time no matter if you're just beginning your fitness journey, or at the top with it being your profession, everyone has these doubts. So I’m just going to explain a few things quickly that I think can help you out. 

Make sure you keep mixing up what you're doing!! 

One of the main issues as to why people put the gym off or don't really want to go is because they're bored with it. Doing the same exercises, rep schemes and not seeing any change to their body. Firstly, change is going to come instantly, its something you need to work at over time but furthermore doing the same routine week in week out isn't either, you must shock the body in order for it to change. Mix things up such as a heavy week or a high reps week, make the session into a circuit, anything that shall just see some kind of change. 

Use different training styles. 

This is one thing that I definitely use in my training, especially if its late and I really don't want to train, lets take legs for example. I normally start with heavy front/back squat performing anywhere between 2-5 reps for anywhere from 5-10 sets. When you less motivated however you will never hit the weight you want to hit, become frustrated and really do anything to put off squatting that weight. One thing I like to do is ‘on the minute, every minute’ principle. Take the weight down to say 80% of what you would lift to perform 5 reps of front squat and perform 5 front squats on every minute for 10 minutes. I would then do the same but for 10 reps for back squat. This really gets you're heart rate up but more importantly motivated you as you know that the quicker you do the4 reps (not compromising form) the more rest you get before the minutes up. Plus you end up completing 50 front squats and 100 back squats all at pretty good weights. This principle can be used for any lift but I like to stick with the compound exercises such as the bench, deadlift and push press. Other styles could be Tabata, (20 on, 10 off for 4 minutes) or AMRAP, as many rounds as possible in a set time of a few exercises. All things just to keep you that little more motivated. 

Train with a partner.

Not everyone can afford a PT to watch their every move and motivate them that little bit more when the workouts becoming tough, but someone that can do the same job is a training partner. Work together through the workout, spotting each other, giving one another encouragement to get those few extra reps. Plus the principle I like to use is you've got to beat the reps from the set before, brings a bit of competition to the training and bragging rights in the changing room after the session. 

Test yourself.

This is another one of my favourite things and its as simple as once a week putting a test into one of your sessions, here are a few I like to use:

- Max Rep BW Squat/Bench/Deadlift without rest.

- 100 squats/press-ups timed.

- One rep max

There are many more but anything that is timed with maximal reps usually does the trick. 

So there you have it, a few tips to when you're really not feeling like going to the gym to use to get that workout in as don't forget ‘the bad workout is the one you didn't do’!!!

Jack