Over the last month or so, I’ve been training pretty hard and making some good progress.
I’ve been eating more food, sleeping 7-10 hours most nights, and feeling good.
That is, until now…
I’ve been increasing my workout volume consistently for months without a break, and my body is finally telling me to take a chill pill.
My strength progress has stalled and I’m feeling more beat up than normal.
Fortunately, if you’re feeling fatigued in the gym and not making much strength progress, there are a few things you can do.
(like watch this vlog)
Eat The Right Amount Of Food
Too many people I talk to struggle to manage their calories, whether that means eating too much or too little for their goals.
Open up MyFitnessPal on your phone or on your computer and plan out some meals that include enough calories and protein to support your training and lifestyle.
When it comes to making strength progress (even while dieting) eating enough food is vital.
It seems obvious, but actually putting it into practice is a different story.
Start there, and once you have that in check, then move on to the next point.
Get Enough Quality Sleep
A lot of friends and people I work with in the gym struggle to get more than 5-6 hours of sleep per night.
Not only does that make living life harder, but training almost becomes an afterthought due to exhaustion.
Cut back on the hours of social media or TV shows at night and get that sleep up to 7-9 hours per night.
Your body will thank you and your training will become much better overall.
Cut Back On Your Workouts
If your diet and sleep is on point but you’re still feeling fatigued, it’s time to cut back at the gym for a week or so.
In my opinion, the best way to do this is to still train heavy but cut way back on the volume.
For example, if you’re doing 5×5 squats at 225lbs, cut back to 1×5 or even 1×3 at the same weight.
This way, your body stays used to heavy weight but can recover better.
Do this for all of your main exercises and cut back on the sets for everything else.
You’ll be on your way to better recovery in no time.
And if you’re looking for a guide to getting stronger and leaner without living in the gym or giving up your favorite foods, then go here: