tastefortruth
New member
@allthingsarebecomenew Good music! It's been scientifically proven that people PR when they're enjoying the music. I personally love rock, so if I want to really motivate myself then I pick a rocking (literally) playlist.
How do you pump yourself up to go hard?
- Thread starter allthingsarebecomenew
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- female fitness
nathan2018
New member
@allthingsarebecomenew Having a program with clear targets to meet/beat kinda negates the need for me to really feel THAT motivated. If I know I am supposed to lift a particular weight for a particular number of sets and reps, I trust the professionals who wrote the program and just do the work.
imo this is part of why folks so often fail to make progress when just winging it.
imo this is part of why folks so often fail to make progress when just winging it.
allthingsarebecomenew
New member
@nathan2018 See I find the amount of weight to be the hardest thing. Like yes my program says to do squats but it obviously doesn’t tell me how much weight because it varies for everyone. So I’ll just squat like 80 lbs and be done, even though I CAN go heavier. I never know which lifts to do heavy and which to do lighter (probably a program fault).
The other issue is the whole “percentage of one rep max” used to calculate how much weight should be on the bar, used in some programs. I don’t know my ORM because 1. I don’t have a spotter to help me find it and 2. I’m worried I’ll injure myself trying to find it.
How do you know how much to lift each day?
The other issue is the whole “percentage of one rep max” used to calculate how much weight should be on the bar, used in some programs. I don’t know my ORM because 1. I don’t have a spotter to help me find it and 2. I’m worried I’ll injure myself trying to find it.
How do you know how much to lift each day?
loveforanimals
New member
@allthingsarebecomenew You need a better program. The GZCLP suggestion is a good one. If you need something suuuper straightforward, what I did during my horrible one year of morning workouts is strong lifts 5x5. The app is super easy to use and even calculates deload for you.
Seconding calculating 1RM. And you don’t have to get it exactly right. Even a guess is probably better than continuing to squat far less than you think you can. And you can always recalculate if you feel like it was way off.
Seconding calculating 1RM. And you don’t have to get it exactly right. Even a guess is probably better than continuing to squat far less than you think you can. And you can always recalculate if you feel like it was way off.
nathan2018
New member
@allthingsarebecomenew Yeah a program that doesn’t give you a clear guide on weight is probably not good.
For me, I am currently running vanilla GZCL. Weights are based off of percentages of a training max, here defined as approximately a 2-3 RM. I haven’t done proper max testing in awhile but have a rough idea of where my maxes are from my last program, which used an adaptive training max (defined differently than GZCL defines it l, and probably a decent estimate of my 1RM). On week 4 of this GZCL cycle I will have AMRAP sets with my training max, and based off of my performance there I will adjust the training max for my next four week cycle. If I feel like I may take a few days off and do some true max testing, but that’s not strictly necessary - if I perform well on my AMRAP sets on week 4 I’ll increase my training max and all of the weights will go up for the next cycle, so I know I am progressing.
If you are a beginner lifter, a linear progression program where you add a fixed amount of weight every week is probably the way to go. You do this until it stops working, then move on to a late novice/early intermediate program. The linear progression version of GZCL (GZCLP) is a great program that works like this. For this you’ll start with a weight you know you can do for the prescribed reps, and then add 5-10 lbs every week until you can’t compete the reps.
Testing 1RMs is not inherently dangerous if you have a rack with safeties. Just make sure you know how to set them and use them properly. That said, you can get a reasonably accurate estimate based on your 2-5RM. It is fine to use technical failure or 9 RPE instead of true muscular failure here.
For me, I am currently running vanilla GZCL. Weights are based off of percentages of a training max, here defined as approximately a 2-3 RM. I haven’t done proper max testing in awhile but have a rough idea of where my maxes are from my last program, which used an adaptive training max (defined differently than GZCL defines it l, and probably a decent estimate of my 1RM). On week 4 of this GZCL cycle I will have AMRAP sets with my training max, and based off of my performance there I will adjust the training max for my next four week cycle. If I feel like I may take a few days off and do some true max testing, but that’s not strictly necessary - if I perform well on my AMRAP sets on week 4 I’ll increase my training max and all of the weights will go up for the next cycle, so I know I am progressing.
If you are a beginner lifter, a linear progression program where you add a fixed amount of weight every week is probably the way to go. You do this until it stops working, then move on to a late novice/early intermediate program. The linear progression version of GZCL (GZCLP) is a great program that works like this. For this you’ll start with a weight you know you can do for the prescribed reps, and then add 5-10 lbs every week until you can’t compete the reps.
Testing 1RMs is not inherently dangerous if you have a rack with safeties. Just make sure you know how to set them and use them properly. That said, you can get a reasonably accurate estimate based on your 2-5RM. It is fine to use technical failure or 9 RPE instead of true muscular failure here.
allthingsarebecomenew
New member
@nathan2018 I’ll look into the GZCL program. And I’ll probably do what you said, test myself on closer to a 2-3 rep max so I don’t scare myself about pulling a muscle or something. I appreciate the comment!
mommy2noemi
New member
@allthingsarebecomenew It’s NOT about motivation what you need is an inspiration, there is a difference. Anyone can plan but fail to do but someone with motivation no one can stop. There are days I don’t have the desire to go but after I went in NEVER regret it. I suggest you plan for a week and say if I do as I say I buy me blank (whatever) or I get to go out ok Friday night just something to reward yourself BUT if you don’t allow yourself not to get what you wanted or not relaxing like you said. Make that your motivation since that’s you fave thing. I’ll have a nice night on Friday if I go to the gym mon to Thur. Hope that helps 
ilovejesus90
New member
@allthingsarebecomenew I figured out that whether I give it my all or no effort at all, the same amount of time passes that I'm at the gym. So I may as well go for it and get the best result out of my time
allthingsarebecomenew
New member
@ilovejesus90 Nice perspective!
@allthingsarebecomenew Exercise is a life-long habit. Half-assing it is a lot better than nothing! There are times when we won't have the time or energy to go hard and that is okay!
If you can't make your schedule work, maybe some external structure will help like doing fun classes.
But really if you need to half-ass it for six months til your schedule changes etc ... that is fine!
If you can't make your schedule work, maybe some external structure will help like doing fun classes.
But really if you need to half-ass it for six months til your schedule changes etc ... that is fine!
justtrying25
New member
@allthingsarebecomenew Dubstep
@allthingsarebecomenew Extra coffee
@allthingsarebecomenew My necessities for having an optimal workout is a cute and functional gym outfit, a high energy throwback playlist, pre-workout, and the awareness of the other people in the gym or in a class and that I want to look strong and capable in front of them!
@allthingsarebecomenew Finding a plan/program you enjoy helps. While it's obviously good to stick to one a routine when it comes to working out, it can get stagnant. Switching up the workout can help keep you motivated and stays interesting.
Then I typically listen to high tempo music or if I need to focus more I listen to a podcast. Pre-work out/energy drinks help as well since I don't like coffee.
Then I typically listen to high tempo music or if I need to focus more I listen to a podcast. Pre-work out/energy drinks help as well since I don't like coffee.
teaandcrumpets
New member
@allthingsarebecomenew Trainer or classes can help you push through. Nothing like other people around to make you step up. I'm not a competitive person, but sometimes I pretend I'm in a competition with someone else around me at the gym & it helps me work harder -- even if they are clearly in better shape. I don't stare at them or watch their workouts, I just make up a game in my head that I have to beat so-and-so when really I am just pushing myself to beat my own level I'm at, stay a little longer on cardio or do more reps.
@teaandcrumpets I use peloton strength classes and I always go heavier because the coaches program classes really carefully and give good form cues and encouragement. I try doing things by myself and I get bored or don’t push through!
sunday1971
New member
@allthingsarebecomenew Some good pump up music. The days that I'm feeling out of it, I'll put a hardcore playlist on and just jam. The heavy guitars get me amped.
Now I know hardcore isnt for most people, but find something that equally hypes you up, turn up the volume and go for it.
Alternately, a good preworkout might help, but that's only a last resort recommendation.
Now I know hardcore isnt for most people, but find something that equally hypes you up, turn up the volume and go for it.
Alternately, a good preworkout might help, but that's only a last resort recommendation.