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Started By
Message
Lifting burn-out
Posted on 5/1/25 at 10:55 am
Posted on 5/1/25 at 10:55 am
Lifters, what do you do when you cannot find motivation, little nagging injuries are becoming more frequent, etc?
I don’t think I’ve had a good workout since the time change. That’s probably because I’m still going to bed too late, but regardless, the motivation is gone lately.
So the question is, if for whatever reason you fall in a rut like this, what do you do? Turn to cardio for a while? Do a few HIIT sessions a week?
What I’ve been doing is real short workouts 3-4 times a week where I basically do one compound lift for sets across at a weight that’s maybe 70% of all-time max.
I don’t think I’ve had a good workout since the time change. That’s probably because I’m still going to bed too late, but regardless, the motivation is gone lately.
So the question is, if for whatever reason you fall in a rut like this, what do you do? Turn to cardio for a while? Do a few HIIT sessions a week?
What I’ve been doing is real short workouts 3-4 times a week where I basically do one compound lift for sets across at a weight that’s maybe 70% of all-time max.
This post was edited on 5/1/25 at 10:56 am
10
Posted on 5/1/25 at 11:02 am to Earnest_P
im actually in a similar rut right now. i backed off this week and maybe next week. Kick my feet up and relax. What i usually do when the motivation gets low. i dont even think bout gym time in that period.
gives my body time to heal up lil nagging injuries. By the time 2 weeks is up, im chomping at bit to get back to it. I find i come back stronger most of the time.
i know for some that's sacrilegious. The "you gotta be in the gym every day no matter what" crowd. Really, 2 weeks off not going to halt any real progress .
gives my body time to heal up lil nagging injuries. By the time 2 weeks is up, im chomping at bit to get back to it. I find i come back stronger most of the time.
i know for some that's sacrilegious. The "you gotta be in the gym every day no matter what" crowd. Really, 2 weeks off not going to halt any real progress .
Posted on 5/1/25 at 11:04 am to Earnest_P
Take a week or two off.
Posted on 5/1/25 at 11:22 am to Earnest_P
Like others have said here, take a little time off.
Last 3 months, I have been in the gym 5x/wk on a PPL split with heavy cardio days on my “rest” day and a pretty significant calorie deficit. Lost a ton of weight, look great…but about 3 weeks ago hit a wall. Overly fatigued by Thursday/Friday, binging carbs, dropping motivation…
Started seeing a nutritionist/fitness coach who suggested taking a couple de-load weeks, increasing calorie and carb intake, rucking instead of running. Felt like I was missing something not getting back in the gym, but body fat actually decreased and lean muscle increased as of latest measurements.
Going to start a different fully body workout split with more rucking to mix it up. That break and shift in the workout split has me eager to get back into the gym more.
I would just suggest taking a break for 1-2 weeks and consider mixing up your workout routine to keep it new/interesting.
Last 3 months, I have been in the gym 5x/wk on a PPL split with heavy cardio days on my “rest” day and a pretty significant calorie deficit. Lost a ton of weight, look great…but about 3 weeks ago hit a wall. Overly fatigued by Thursday/Friday, binging carbs, dropping motivation…
Started seeing a nutritionist/fitness coach who suggested taking a couple de-load weeks, increasing calorie and carb intake, rucking instead of running. Felt like I was missing something not getting back in the gym, but body fat actually decreased and lean muscle increased as of latest measurements.
Going to start a different fully body workout split with more rucking to mix it up. That break and shift in the workout split has me eager to get back into the gym more.
I would just suggest taking a break for 1-2 weeks and consider mixing up your workout routine to keep it new/interesting.
Posted on 5/1/25 at 11:30 am to Earnest_P
I’ve been on a 6x/week PLP since the start of the year. The little nagging injuries are beginning to build up, and my motivation is decreasing. I saw some great results early on, but I think the lack of rest days is causing a plateau.
My plan is going back to 4x/week, keeping the PLP split the same, just having more rest days.
With summer on its way, I’m also planning on being more lenient with myself when it comes to missing days.
My plan is going back to 4x/week, keeping the PLP split the same, just having more rest days.
With summer on its way, I’m also planning on being more lenient with myself when it comes to missing days.
Posted on 5/1/25 at 11:49 am to TigerReich
quote:
Going to start a different fully body workout split with more rucking to mix it up.
I felt a rush of testosterone hearing about rucking. I think that means I need to start doing that. Picked a hell of a time to get started, if I do.
I’m glad to hear that a week or two off has worked for y’all. And y’all mean a week or two of not lifting heavy at all?
Posted on 5/1/25 at 12:01 pm to ronricks
this is what i did. actually start back today from 2 week break.
in that time i tried and walk more averaging about 15k steps a day and lots and lots of sunshine.
planned on it only being a 1 week break but bruised the hell out of my glute when i fell back avoiding a kid that fell at my feet running and slammed my arse cheek into the corner of a counter
in that time i tried and walk more averaging about 15k steps a day and lots and lots of sunshine.
planned on it only being a 1 week break but bruised the hell out of my glute when i fell back avoiding a kid that fell at my feet running and slammed my arse cheek into the corner of a counter
Posted on 5/1/25 at 12:43 pm to Earnest_P
You might need a break for a week or two. Nothing wrong with taking it easy and recovering for a bit. I take a week off from lifting every 2 or 3 months. I go walk a few miles at the park at lunch instead of hitting weights so I'm still getting some activity in.
Posted on 5/1/25 at 12:44 pm to Earnest_P
quote:
Lifters, what do you do when you cannot find motivation, little nagging injuries are becoming more frequent, etc?
Dial back the intensity.
Try this: go to the gym do only the exercise you love doing. Dont lift for progress/gains. Just do a set or two in a weight you feel good handling. Dont go to failure, just stop when it stops feeling good, then move on to something else. Your goal is to leave the gym feeling better than when you got there
Do this for a week or two or theee, until the aches and pains go away, then reevaluate how you wanna proceed.
This post was edited on 5/1/25 at 12:47 pm
Posted on 5/1/25 at 12:54 pm to scottydoesntknow
Take a few weeks off. Figure out a different routine, if that is what is making it too monotonous. Try HITT, swithching from cutting/bulking, etc. Even taking in some aerobic exercise for a while, then going back to lifting.
Posted on 5/1/25 at 1:08 pm to Earnest_P
Spandex keeps me motivated.
Posted on 5/1/25 at 1:10 pm to Popths
quote:
Spandex keeps me motivated.
Maybe I need some posters on the garage wall.
Posted on 5/1/25 at 1:16 pm to Earnest_P
Correct, total de-load. No lifting for me, just some light cardio (2-3x/wk) to keep SOME activity. I think you’d be safe to mill around the gym and do some 10-20% ORM type machine work, light body weight, or calisthenics if you wanted to, but the purpose of the de-load is to allow your muscles to recover entirely without any additional compounding fatigue.
Posted on 5/1/25 at 2:12 pm to Earnest_P
I'm assuming you're primarily using free weights? If so, one approach is to scale back and do 2 full body workouts per week with the emphasis on machines and cables. And by machines I'm referencing most of your plate loaded machines.
Keep all the weight very manageable and try something like 3 sets of 8-10. It's pretty easy to run a full body workout on machines in like 30 minutes and doesn't feel like a grind. I'd also recommend to mix in one day of mobility work or add 10-15 minutes of mobility work as your warmup prior to your 2 machine days.
Good luck. Cheers
Keep all the weight very manageable and try something like 3 sets of 8-10. It's pretty easy to run a full body workout on machines in like 30 minutes and doesn't feel like a grind. I'd also recommend to mix in one day of mobility work or add 10-15 minutes of mobility work as your warmup prior to your 2 machine days.
Good luck. Cheers
Posted on 5/1/25 at 8:34 pm to Earnest_P
quote:
I felt a rush of testosterone hearing about rucking.
C-130 rollin down the strip...
Listen to some marching cadences and turn it up a notch. Suggest the ones without the annoying back beat for whitey that can't march in step. The ones from Documentary Recordings are the best, the straight leg infantry stuff is a bit boring. The running cadences are usable for rucking too, it's not hard to adjust your step, since it's mainly Airborne shuffle pace anyway.
quote:
And y’all mean a week or two of not lifting heavy at all?
I will switch to oly style trying to just gas myself, do medicine ball pickups, etc. Not necessarily light, just different. If your elbows are getting squirrely, work on form and velocity on the bench, stuff like that.
Posted on 5/2/25 at 4:18 am to lsu777
I take 7 days off every 90 days. I stick to my diet and make sure I get my steps in by just walking around neighborhood after work. After the 7 days I feel totally refreshed especially my shoulders and elbows. I’m always stronger that first week back after a break. People shouldn’t be scared of a break especially if you are older. It’s amazing how much better I feel when I start back.
Posted on 5/2/25 at 6:39 am to ronricks
Awesome advice in here. I’m really looking forward to my 2 weeks off at the end of may when we go on vacation. My joints have been giving me hell lately.
Posted on 5/2/25 at 7:19 am to Earnest_P
Typically change my routine for a month. I'll do cardio, kettlebell work, etc and give my injuries time to heal up. By the time the month is up, I cant wait to get back to my old routine because of how much cardio and kettlebell work sucks.
Posted on 5/2/25 at 9:40 am to Earnest_P
I switched it up. Incline bench rather than flat, hack squat rather than barbell, RDL rather than deadlift. I never dread upper body, although I hate curls more than anything, but lower body days became nothing but a dark cloud hanging over me.
Posted on 5/2/25 at 9:47 am to bamaguy17
Good advice. I had to give up bb squats and deads about 6 years ago due to herniated disks in lower back.
I now do leg presses, dumbell lunges, db RDLs and get a great workout without loading my spine. I still can press heavy but do more incline than flat bench. 51 yo and pressed 260x5 incline last week. Incline less stress on shoulders.
I now do leg presses, dumbell lunges, db RDLs and get a great workout without loading my spine. I still can press heavy but do more incline than flat bench. 51 yo and pressed 260x5 incline last week. Incline less stress on shoulders.
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