Life imitates meme…or why the gym is always packed the first week of January.

It commonly said that the definition of insanity is doing the same thing over and over and expecting different results.  And yet, in spite of decades of gym-going experience every December I find myself tut-tutting at all those lame “new year’s resolutioners” memes and snarky posts to forums and Facebook groups.  Every year I tell myself that this phenomenon is exagerated, it’s not really a “thing”.  After all, human beings aren’t lemmings and human behaviour, even group dynamics, is often far from being predictable.  Finally, and this is probably the biggest reason, I find it hard to believe that somebody would wait until January 1 to do anything.  I’ve started, and failed, quite a few good resolutions in my time but never have I waited for an arbitrary date to do so.

So I felt supremely vindicated from January 1st to 5th, as I trained away at the Globo gym near my work.  All the “usuals” were there, as as we always are, week after week but there was no tsunami of Gymshark-clad noobs.  “Yaaassss”, I thought, “people are rational, idependent minded beings after all”.  We aren’t swallows going back to Capistrano or salmon swimming upstream driven by some antediluvian instinct.

Then I went to the gym on Monday after work.  Or should I say, I spent 15 minutes trying to find a parking space any where remotely close to my gym (there are 2 other gyms within a 3 block radius as well) before giving up and parking far, far away.  As I battled my way past the front door the scene that presented itself was part Lord of the Flies, part Star Wars bar scene and part outtake of a “Black Friday riot at the Tulsa Walmart” youtube video.  Everybody and their actual grandmother was there, resplendent in fresh from under the Christmas tree gym-wear.  Heck, even the Prime Minister was there…Ok, to be honest, he’s a semi-regular so his presence was far less remarkable than the sheer mass of humanity that managed to pack itself into the gym that night.  No joke, I began to wonder if we hadn’t attained the building’s occupancy limit.

Unfortunately, it was my night to train bench press and yes, it was Monday (aka International Chest Day) so the six flat benches were all taken by the time I got there.  Luckily, it didn’t take long for a bench to free up because, as is always the case in this scenario, the following happens:  Noob approaches the bench, doesn’t think a second about warming up with, say, just the bar… and slaps on what he thinks is a good working weight but is actually much closer to his 1RM.  The young gent (feet up on the bench, of course, never planted firmly on the floor) then attempts to bang out a set but barely manages to get the bar off of his chest for 1 rep.  He then reduces the weight, but not enough, and manages to squeeze 2 or 3 more reps before deciding that the Pec Deck looks more inviting.

Back, however, to the subject at hand.  So, yes, a crowded gym in January is not just a cliche or urban legend.  It’s a fact of life, in the same way that airports are crowded just before Christmas.  It’s also true that by Febuary things will be right back to normal.  Aside from the glaringly obvious (guilt over holiday excesses, corny resolutions, promotional deals by gym owners) I honestly don’t why it is such a thing.  Gym training, like running, is not seasonal.  And speaking of running, the sidewalks aren’t suddenly clogged with joggers in January.  So, what gives?

In the end, I suppose, who cares?  I’m glad they are there, whatever their motivation.  It’s nice seeing some new faces and, quite frankly, I’m hoping that as gym going becomes more and more the norm, the market will mature and prices will drop in the country where I live.  I pay extortionate rates at my Globo gym and (considering the amazing value) very reasonable rates at the Powerlifting club. And finally, as somebody who is considering entering the industry at a future date, it’s comforting to know there is an absolutely reliable annual cash cow.

The evolution of a Powerlifter.

I happened upon strength training almost by accident.  I had been going to the gym for a number of years, nay, decades, more or less consistently.  So I went to the gym regularly, but aimlessly, without clear goals.  I’d do whatever I felt like doing once I arrived at the gym and the exercise choice was largely influenced by whether a machine or bench was free.  Typical bro splits, chest, arms and abs.  Nary a leg was trained nor a squat squatted.  A good program was something one watched on TV.

Then, one day some years ago, I couldn’t stand it any more.  I was bored, really, really bored with the gym.  The gym, or rather a big commercial gym, is a fairly ludicrous space in the best of times.  I’d feel faintly ridiculous wandering around from exercise station to the next, bro tunes cranking in my headphones, trying to get my pump on.  I came to the realization that there had to be a better way of training or, if there wasn’t, I should find a better activity to spend time and money on.  Like everyone else on the planet, I resorted to the time-honored method of Google searching solutions to my problem.

Hmm, powerlifting movements sounded interesting and I thought, hey, it might finally provide me with some structure.  I’d actually be training with a purpose.  I’d set goals and try to attain them.  Solid, I thought.  This was just seemingly minutes before the big powerlifting Youtube boom, so I initially combed through loads of forums and a few books to glean as much information as possible.  There was, however, one slight problem.

To whit, my bench press was somehow, from a technique perspective, not bad.  I had no idea, however,  how to squat or deadlift, I didn’t know anybody who did those exercises and, to be honest, it was intimidating.  Nevertheless, I began my first program (5×5) and gingerly stepped into a highly underutilized (in those days) squat rack.  My squats were ugly, but at least I felt I was on the right track.  In spite of all I had read, I still had no clue how to properly deadlift.  My deadlifts were dreadful: mad, bad and dangerous to know.  Furthermore, I was usually the only person in the gym squatting or deadlifting outside of a Smith machine.  You know how every gym seems to have a Vibram Fivefingers guy?  I began to wonder if I wasn’t a variation on that theme:  well-meaning but slightly misguided.

Soon, as my program progressed, I got those sweet, sweet beginner gainz.  My benchpress shot way up and even my terrible squats and deadlifts improved.  By this time, powerlifting had started to become a thing and people like Mark Rippetoe, Mark Bell and that crazy Ask Elliot guy were putting out content on Youtube.  So while I hadn’t yet met like-minded people, I could at least watch them train and pick up some pointers.

While it seems funny now, my training partners viewed my squatting as a ridiculously girly thing to do and deadlifts as needlessly complicated.  They’d make a few wisecracks, shake their heads and go back to their cable-pulls.  I was still in the “bench much more than you squat” club but nonetheless my squats and deadlifts had progressed to the point that I felt I required real coaching before I hurt myself.  So back to google I went.  When I had first started training squat, bench and deadlift, there were literally two powerlifting gyms in my area and for a variety of reasons, including proximity, I wasn’t going to train with them.  A new one had opened up in the interim so I decided to give it a shot.

If many people are intimidated by the idea of going to a gym, many experienced gym goers are intimidated by the idea of going to a powerlifting gym.  In your mind’s eye it’s going to be like Westside Barbell with a bunch of shaved head, tattoed convicts and snarling pit bulls. That’s ridiculous, of course, but if you don’t walk through the door you’ll never know.  I walked right in and said, ” look, I am an absolute noob. Tell me what do and I’ll do it.”  It was revelation to meet people interested in the same obscure thing.  We could sit their and talk for hours about belts, shoes, programs, technique, you name it. My squats and deadlifts finally started outpacing my bench as they should.

Fast foward a few years, I had done some competitions and inevitably, been injured a few times.  I’ve set some PRs that I’m proud of and once briefly held the benchpress WR for my age/weight group in my federation.  Sometimes, however, life has a way of interfering with one’s best laid plans.  For the last several months I’ve not been able to train seriously due to work and family issues.  I still go to the gym whenever I can, but I’m not able to stick to a serious, challenging program that would allow me to increase PRs.   My motivation to train for competitions wanes periodically, but my motivation to powerlift is unquestionable.

I realized a few things in the past year. I don’t think I’ll ever stop powerlifting style training.  I truly enjoy it and believe it’s an integral part of a healthy life. Furthermore, lifting heavy weight is sufficiently taxing and radical that it acts like an unerring weathervane for other parts of your life.  Not eating or sleeping well?  It’ll be reflected in your lifts.  Not focused due to emotional turmoil?  It’ll be reflected in your lifts.  It sounds funny, but lifting gives me extra motivation to get s*** together, if only to lift better 🙂  And finally, the best thing about powerlifting is not setting a PR, it’s the process itself.

 

 

Gym may be life…but keep it to yourself.

As I’ve said in previous posts, if you want to stick to a strength-training program it’s absolutely necessary to find your motivation.  Strength-training, per se, is not necessarily fun.  People who stick to strength-training programs are those of have developed an interest in which weight-lifting plays a part.   Often, these are athletes in heavily strength dependent sports such as American Football, Rugby, Highland Games, Track and Field, etc.  However, the most fervent gym-goers tend to be those whose sport is specifically gym-based, such as body-building, Cross-fit, Power-lifting and Olympic weightlifting.  It’s very common, once one has developed an interest in one of those sports,  to go through “gym-bore” period.  You’re excited to find this new interest that has a major positive impact on your life and you’re as giddy a kid on Christmas morning.  Do your loved-ones and co-workers a solid, though.  Keep it to yourself.  Here’s why:

  • It’s boring:  Yea verily, it’s boring.  Of course, it’s interesting to you and your gym buddies but nobody else on God’s green earth cares about your deadlift PR or your new programming.  We’ve all heard people droning on about their new diet..how captivated were you about that endlessly fascinating subject?  If the subject somehow comes up when you’re among non-gym goers, keep it brief and change the subject or you risk coming off as a narcissistic bore.
  • Gym is not LIFE, it’s part of life:  I don’t care how good you are at your sport, never forget it should only be one facet of your existence.  Outstanding champions such as Muhammed Ali, “Arnold” and Zydrunas Zavickas (Strongman) accomplished quite a bit outside the arena of sports.  Unless you are a coach and it’s your job, droning on ad nauseam about training makes you look one dimensional.
  • The douche factor:  Let’s face it, if you speak about your powerlifting training to people outside the sport, you might not only come off as boring but also like you’re bragging. Hence, douche-y.  Things are commonplace amongst powerlifters (say, a 200kg squat for reps) sound somewhat extreme to the uninitiated.  So, while maybe you’re not really bragging, but it’s going to sound like you are. And if people think you are literally “flexing” on them, you’ll either turn them off or they respond to what they perceive as intimidation.  “Oh yeah, we’ll I benched 360 lbs before…in high school”…
  • The frustration factor:  See above – if you get caught up in a “I’ve lifted mad weight” conversation with somebody who, shall we say, doesn’t look or speak like they have experience with training, just smile and agree with them.  While you may be tempted to press them for details, don’t.  For one, it’s an inane conversation for adults to engage in.  Really, 360 lbs?  Full range of motion?  Pause at the bottom, no chest bounce, no help from spotters?  Like quarter-squatters, just let them be.  It’s frustrating and a little bit silly, but that’s not your problem.  Also, if it just so happens they did lift that weight with proper form, you’ll look the world’s biggest insecure tool for trying to call them out.
  • Chick magnet, it’s not:  Note to the heterosexual males out there – the babes will appreciate those six pack abs and wide shoulders, but preserve some of the mystery.  She doesn’t need or want to know about drop sets and how much you spend monthly on creatine.  And for my powerlifting boys out there, women could care less about your righteous PRs, you lard asses.  Dudes will care, perhaps, but women…nope.  Sad, but true.  So if you think blathering on about your training will make the fillies come a-running, guess again.

Veganism and Strength Sports

What follows are my personal, unscientific, non-triple blind tested observations on the effects of a plant-based diet on training for strength sports. Is it better, is it worse and, if so, why? Is it harder to stick to a vegan diet? What are the non-sports benefits? What is over-rated about a plant-based diet? What are the unexpected benefits of eating plant-based? How much cooler would eating plant-based be without certain vegans ruining it for everyone? Finally, faux-meat, a “faux pas”? Come with me as I meander into the cultural minefield that is VEGANISM…

*** Disclaimer: Gentle reader, know that your esteemed author is not, by most definitions, a vegan. However, to employ a hackneyed phrase, some of his best friends and favorite family members are down with that plant-based life so your intrepid scribe is well versed in the milieu. In fact, he rarely eats animal products himself, but when he does he likes to wear a velvet smoking jacket like the suave old dude in the Dos XXs ad. Seriously, though, I have gone through extended periods of eating only plant-based in the past 2 years, and even now when I do eat dairy, eggs or meat, it’s maybe twice a week.

  • Plant-based diet for strength sports: Yeah, yeah, of course you can…there are veritable scads of vegan body-builders, powerlifters, strongmen, and cross-fitters who compete successfully. All high level competitors have to on top of their diet but I’d say that vegan competitors have to be even more dialed in to make sure they’re getting enough protein, B6, etc. Have I noticed a difference going from a conventional diet (albeit a healthy one) to a much reduced animal products diet? I can’t say hat I feel any better or worse. My lifts have gone down some from my all time PRs, but that’s probably more because I’m not training as seriously as I did in the past due to recent work constraints. Verdict: Doable, yes, laudable, I guess so, slightly more complex to track, yep and does it make me stronger or weaker, jury is still out.
  • Is it hard to “go vegan”?: Somewhat, in my experience. Bear in mind, however, that I live in Northern Europe in what is essentially small town, albeit a very well-heeled one. I already cook a lot, so the fun part was coming up with wholesome plant-based menus that covered all the nutritional bases. I even discovered that I’m much better at plant based dishes than meat-based. Though it pains me to admit this, my meat game was/is relatively weak. So it takes effort and planning at first to go plant based at home. The real challenge is going out to eat. It’s limiting at the best of times in my town. There are a few vegan restaurants but mostly they suck, are overpriced and are populated by smug yet weirdly tense individuals. In big cities like Berlin, London, NYC and Toronto it’s much easier. Not to mention in places like Toronto or Boston, most of your fellow vegan restaurant goers will have recently blazed a big ol’ legal joint and are thus markedly more chill than in my town.
  • General benefits of a plant-based diet: I am not convinced that 100 percent plant based diet is good for all people, all the time. I think the same applies to any dietary regime. People react to food differently. However, does vastly limiting your animal product intake have health benefits? From a common sense perspective, I’d have to say yes. More important that being stringently one diet or the other is the quality of the food you are stuffing your face with. Avoid processed foods and eat organic as much as possible and you’re going in the right direction. So the big biggest benefits I have noticed regarding a plant-based diet is that the raw materials are often cheaper, one is much less concerned with spoilage and for the most part I feel good, not lethargic, after eating plant-based or mostly plant-based meal. Also, if you source your products carefully, it’s good for the planet. The same can be said for animal products but it’s MUCH harder and more expensive to find local, organic animal products from sustainable agriculture.
  • Plant-based – is it over-rated? In many ways, yes. It won’t make you into Superman overnight. If you had a crappy, processed food diet before and then implement a carefully considered plant-based diet then, yes, you will notice health benefits. It’s entirely possible to eat vegan crap. Hey, the vegan Ben and Jerrie’s flavors are just as awesome as the other flavors, but sadly no better for you. As the market matures, more processed vegan-junk food is being made available which I think is a step in the wrong direction. Again, done well, it’s a healthy dietary regime for many people that is sustainable for the planet…but the same argument can be made for well considered vegetarian and omnivore diets.
  • The less well-know benefits: For me, it’s increased mindfulness regarding what I eat. I know more now re: the dietary benefits of many legumes, herbs and vegetables than I did before, and how they all can be combined to make a wholesome diet. I tend to plan my meals at last a few days in advance. Now, even when I do incorporate animal products, I fit them into the bigger nutritional picture of what I will be eating that week.
  • The annoying-a** Vegan: We all know at least one, and many of us know dozens of them. Veganism is both a diet and, for many, a philosophy or way of life. And that’s absolutely cool. I’m always impressed when I meet somebody, get to know them and then discover, in more of less discrete way, that they have strongly held beliefs that influence their actions. They are not virtue-signalling, they are just living their lives according to their principles. Unfortunately, there are always attention-starved dip sh((s in any group who tend to ruin it for everyone. Some vegans can truly come off as unhinged as tinfoil hat wearing flat-earthers, or worse. Perhaps one of the worst vegans on Youtube is “Vegan Gains”, a deeply troubled young man who ostensibly talks about veganism and strength sports…but really just uses the platform to spew hateful invective. Way to help the cause, guys.
  • Faux Meat: I will say this, I just tried the McDonalds vegan burger and it’s really, really good. I was expecting to be underwhelmed but it’s genuinely good. Much better than any Mickey Ds meat product, however that’s setting the bar pretty low. McDonald’s, aside from their fries, is pretty rank. And I say that as somebody who eats meat. It works so well because a fast food burger is more about texture than quality meat, which you will not get at that price point. This is encouraging because if a large percentage of McDonalds customers switch to vegan burgers simply because they taste better, that’s a win/win for everyone and the planet. If you’re going to eat meat, even occasionally, don’t blow it on a fast-food burger. On the flip side of the coin, in my experience the “vegan versions” of meat dishes in many hipster vegan restaurants are often nasty. I can still not the get the taste of a vegan “Philly Cheesesteak'” out of my mouth. Blech…

To sleep, perchance to dream…

An anecdotal account of the effects of sleep deprivation on training and general health

The internet is awash with well being and sports training advice. All of the reputable sources of advice and coaching, without exception, stress the importance of quality sleep. “Yes, yes”, you think, “I get it…it’s the low hanging fruit type of advice…thanks, Captain Obvious”. Sleep, they say, is THE most important component of your physical and mental well being, and the most important factor of your athletic performance. Your programming, diet, all of it is for nought if you don’t have quality sleep. “A tad exaggerated, perhaps”, you think.

Well, if my recent experience is a good indicator, it’s spot on. I’ve always been able to sleep at the drop of a hat. My fondness for naps is a running joke in my family. Over the last several months, however, my ability to sleep was severely impaired. As I’ve described in previous posts, a perfect storm of personal and professional stress battered me for over a year. Little by little I completely lost my ability to nap (no matter how tired) and eventually a good night’s sleep seemed like a feverish dream from another life. It’s insidious because the most immediate effect of sleep deprivation is on your mental state. You lose the ability to focus, to concentrate which means, among other problems, you’re even less equipped to resolve whatever issues/stresses are causing your sleep to degrade.

My sleep quality degraded over a period of time, so the mental effects were noticeable but gradual. I always thought it’d be OK if I was just able to get a good night’s sleep. Indeed, I’d get a decent night of sleep every 5 or 6 days due to accumulated exhaustion and I’d wake up feeling like I had some sort of mental super-power. I began to use my powerlifting training as a means to physically exhaust myself enough to sleep. This worked for a short while but the lack of quality sleep exacerbated my depression brought on by stress I was encountering. I never stopped training, but I lost my motivation and began to just “go through the motions”. My workouts were subpar so subsequently my lack of quality of sleep reached critical levels.

It was a fairly rapid loss of strength 2 months ago that made me snap out of my stupor and seek medical help. It’s a scary thing to have 1/3 of your strength seemingly evaporate over night. Suffice it to say my doctor saw the state I was in, not to mention my skyrocketing blood pressure, and immediately implemented a number of measures, many of which were aimed at improving sleep. Firstly, I had learn to manage my sources of my stress and fix what I could while letting go those things that weren’t fixable. It’s literally a matter of life or death. Secondly I became very serious about sleep hygiene and, among other things, bought a better quality bed and pillows. I made sure I was properly hydrated, avoided alcohol (very detrimental to sleep quality) and began to take valerian (an herbal remedy) before bed-time.

It’s been several weeks since I implemented these measures. My blood pressure, while still high, has reduced from “off the charts” as it was when I first entered my doctor’s office. Slowly but surely my sleep is improving. The better I sleep the more able I am to address the causes of stress and, as a result, the generalized feeling of depression has lifted. If I wake up at night, I’m actually able to go back to sleep Enthusiasm for my personal interests, such a power-lifting, has returned.

Yesterday, 2 days from my birthday, I equaled my previous PR weight in deadlift. 2 months ago I could barely lift 70kgs less. My training partners have seen my lifts increasing week by week in 5 to 10 Kg increments and they have jokingly accused me of being on PEDs. It’s simple, if you don’t have quality sleep you don’t have health and if you don’t have health, you can forget mental and physical performance.

 

An ode to fringe activities…

OR THE LONELINESS OF THE POWERLIFTING WINE-CHUGGER.

OR HOW TO MAKE FRIENDS AND INFLUENCE PEOPLE BY NOT BORING THEM TO TEARS WITH YOUR HOBBY/SPORT/LIFESTYLE CHOICE/DIET

Happy new year, everyone.

I made an early night of it last night so after a nice dinner with friends I went to bed shortly after midnight CET. As a consequence I was up early this morning which left ample time to reflect on last night’s dinner as well as my powerlifting training session later today. I was pretty excited about the wine choices for the dinner last night as well my upcoming training session but I knew, as everybody in a subculture eventually learns, to keep my enthusiasm to myself or be labelled a “bore”. Believe it or not, most people don’t want to discuss the need to reform French AOC rules or whether Sumo dead-lifting is cheating.

It got me to thinking when it’s appropriate, and not appropriate, to discuss one’s weird-ass fringey activities with the general populace. I’ve come up with the following observations.

  • Subcultures can be intimidating to people who don’t engage in that activity. In a weird way (we all do this) people think you’re judging them via a specific lense (powerlifter, wine enthusiast, martial artist, vegan, etc) when, unless you’re a real a-hole, you’re not. If an opportunity to discuss your interest comes up, let others ask you questions and when the questions dry up, move on.
  • It’s OK, in a very broad sense, to let people know about your interests and what you spend your time on. It’s not OK to give them constant updates and/or commentary about a subject that really doesn’t interest them. Anybody who has a beginning crossfitter or a vegan in their life knows what I’m talking about. People are generally happy you’ve found this awesome thing and, yes, it’s probably a good idea if everyone did it but ramming it down their throats doesn’t win any converts. We’ve all been guilty of this at one time or another.
  • If you want to share your passion with other people, set an example first. See above re: intimidation. So people know you do this thing, that’s great. Just keep doing your thing and, from time to time, somebody with a genuine interest might ask you about it. This is a green-light, now’s your time to share. To give you an example, as a powerlifter people sometimes tell me in conversation that they’ve started going to the gym and they have this great trainer who has them doing bosu-ball hula-hoop jump spins and the like. The old me used to say ” Cool, but why don’t you also ask them to show you proper squat form, that’d be really useful” and, in 100 percent of the cases, the person reacted as if I’d insulted their mother. The proper response is “That’s great – keep it up!”. Why? If they continue to train they will eventually learn about compound movements and might just ask you about them. Then, and only then, it’s OK to discuss in detail. A few years ago I started going to a globo gym with colleagues. I’d do my usual PL style training in the corner and they’d go all YOLO with machines and dumbbells. I often got a lot of comments and criticism (hey, man, you’re not going to failure with every set, why squats, etc) but I just continued to do my thing. After a while they began to ask me questions and eventually asked me to show them proper form, explain programming, etc. Even then they were resistant to many of the ideas so I’d just shrug and do my thing. Fast-forward to now, they are all training for powerlifting. I’m not a vegan but cook/consume vegan dishes roughly 85 percent of the time. I’m familiar with the milieu, shall we say. The strict vegans who always make an impression on me are those who I find out are vegan indirectly. It piques my interest and more often than not I’ll ask about it.
  • Find like-minded individuals/Let your freak flag fly: Let’s face it, the only time you’ll ever be able to fully express your enthusiasm for your passion is amongst like-minded people so you must search them out or forever have the feeling of not completely scratching an itch. Whether it’s wine-tasting, a serious powerlifting gym, a cool vegan cafe or whatever, this is your chance to geek out to your heart’s content. Not to mention learn new things and meet new people

Anyway, I’m off in a few minutes to engage in one of the aforementioned fringe activities. I wish you all happiness and health in the new year as well as the chance to engage in your geeky passion(s) to the fullest.

What to do when you don’t feel like training…

Sooner or later, it happens to everyone. You take your physical training regimen for granted and little by little, it becomes less of a priority. Whereas before you’d broach no interruption to your training program, now work and family stress become a valid reason for missing workouts. Inevitably, as your training become crappier, so too do your results – or lack thereof. As your hard-won “gainz” evaporate like early morning dew on the Serengeti, a form of depression sets in which engenders a vicious circle of inertia. Soon your salad days of easily repping out 4 plates are but a dim, bitterweet memory.

Fear not, esteemed gym rat. All things in nature are cyclical so your balls to wall “Yang” of beastmode training was inevitably leading you to a “Yin” of increased Netflix and burrito binging sessions. Your couch becomes a place where training dreams, and countless bags of Cheetos, are disembowelled. If this is not your first rodeo, you’ll know the pendulum eventually shifts. One day, slack-jawed as you listlessly click through yet another season of “Ultimate Beastmaster” and licking your orange stained fingers, a tsunami of shame will blind-side you. “How did it come to this????”, you pitifully wail and gnash your teeth.

(Imagine a David Attenborough voice-over) ” Suitably chastened, the somewhat tubbier common gym rat (ratus gymnasticae narcissium) extricates himself from the vile miasma of his half eaten nachos and empty Heineken cans nest and navigates, like a swallow going to Capistrano, back to his natural habitat.”

What, if anything, can you do to remain motivated to train and avoid periods of gym burnout? Firstly, know that it exists and, if you are lucky enough to train seriously for any length of time, you’ll encounter bouts of low motivation. It’s like an injury, if you have a torn muscle you will not continue to train normally. You will do what you can and train around your injury until it’s healed. If you encounter a period of burnout, don’t give into the impulse to vegetate. Do what you can to keep moving, whether it’s a half-assed squat session, a bike ride, a long walk or a bit of yoga – the more fun, the better.

Physical activity is an vital part of your physical and mental hygiene. You wouldn’t stop showering or brushing your teeth, would you? Your training burnout was caused by how seriously you were taking everything. Gym is not life, it should be part of life. It’s cool that you set goals because they focus you and facilitate progression. However, don’t tunnel-vision on short-term goals. For example, if you are a power-lifter and have encountered injury or burnout, why not chill on your goal for the 350 KG deadlift for the moment and engage in a little bodybuilding style training for a bit? Come on, you know want to do a few sets of more than 5 reps and maybe, just maybe, get a massive pump. When you go back to serious PL training, the extra muscle might not be a bad thing to have.

We all have those acquaintances who suddenly turn into Gym Is Life Bros. overnight. One day, they are asking you how to do a proper bench-press and a scant 5 months later they are critiquing your training, diet, goals, the works cause, you know, they are experts. Strangely enough, a year or so later you’re still there, training away, and chances are, they aren’t. Training blues is a fact of life. Just keep moving. When your motivation returns, you’ll be glad you did.