Weak Days?

[Gerunding]

Hi,

Do you ever have "weak" days, days where you can't do as much volume (reps, weight, sets, etc.) as you hoped?

What might be causing that?

How have you dealt with it?

Thank you in advance for any assistance.

[air2fakie]

Everyone has off days of one kind or another, there can be tons of causes & you don't need to do anything about it. A few off days here and there don't matter, progress over a longer period of time does. Off day in the Olympics, diff story...

[TolerantLactose]

Look for trends over time. One bad day doesn't necessarily point to anything to be concerned about.

[ECGordyn]

It's caused by too much fatigue, and/or not enough recovery. You could be pushing too hard and building up too much accumulated fatigue.

Maybe take a rest week, and after that continue your training as normal but cut back 1 set from the heaviest lifts.

Log everything in detail: RPE, mood, anything that's off in your form, etc.

[isaacr65]

On occasion yes.. mostly just over-training. When suddenly you cant lift as heavy as last week or you get really tired after a couple of sets of your first workout. That means you need to pack up the bag, go home and rest.

Maybe deload for a week?

[Techrunner90]

Yeah don't get discouraged by it.

[BeginnerGainz]

Just the way it is

[Ironface]

Happens to the best of us. I’ve had days where I’ve literally lost 3 reps off my bench since my last workout despite doing everything right on paper (rest, good nutrition etc)

On the flip side, I’ve also set PRs on days where I felt like chit and fatigue should have been high. Weird chit happens sometimes

[Gerunding]

Thank you everyone for the advice. I've decided to de-load for a week then see how working out goes.

[GeneralSerpant]

Yes I lower the RPE greatly and just focus on form all day.

Even if it's a matter of joints rendering bench out of commission; if I can't do chest then it's very possible I can do triceps or anterior shoulders. Likewise for back and lower body areas.

[MG5]

It used to happen to me.

Now, almost never. Very very rarely.

The only thing that might happen is that the same workout is a bit harder to complete. A bit more fatigued after. Strength is still there, still maybe even hit a PR or 2, but unusually fatigued by the end.

Could be many things, and likely a combination of things

Nutrition
Sleep
Stress, worry, a lot on your mind
Hydration
Fatigue building up from previous workouts and weeks and weeks of training

[Gerunding]

Thank you everyone,

I worked out today after deloading for a week and it was much easier.

Apparently, I just needed time off from strength training.

[TheShadowMan]

I don't take deloads, but if it's a workout day and I have too much fatigue or drain on my nervous system, I cut the weight way down so I can still get the sets done. I think a light day is better than no day at all.

[weiss1967]

I noticed that I might have my best workouts after shortening my sleep to about 6-7 hours. Sounds contrary to what is generally accepted, but I tested this effect on a few occasions and it works. Also, digestion takes away from my best performance in the gym. Plentiful meal, even good and healthy, takes energy and time to digest. For me, being wired on caffeine also has contrary effect. Instead of being alert and full of energy I am getting all shaky and weak.

So, I would look for answers somewhere in there. Like being rested, but not in hibernation. Nourished, but not in digestive stupor. Mentally focused but not wired. Somewhere in there is the key. Almost forgot about water. Water becomes toxic when you are trying your best because it is good for you, and drink two gallons a day.