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Why You Feel WEAKER Some Days (And How to Fix It)

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Rating: 4.0; Vote: 1

We all have days where our workouts feel great, where the weights feel light and youre able to lift more weight and do more reps than usual. On the contrary though, I think we can all relate to bad workout days where the weights feel heavier than normal, making it a struggle to hit the numbers that you normally do. Well, rather than just dismissing it as having a bad workout OR assuming that youve lost muscle mass, realize that theres a few reasons that research has indicated help explain why the workout youve been doing suddenly felt harder and why you feel weak in the gym. The first factor contributing to you feeling weak during your workout is going to be hydration. Research has indicated that dehydration of as little as 2% can negatively impact your workout performance. In fact, one study looked at 1RM bench press strength in subjects that were hydrated then put through a dehydration protocol. Their 1RM decreased by 7kgs as a result of the dehydration! Thus, what Id recommend is aim to intake roughly a gallon of water a day (obviously this depends on various factors, but more importantly, drink at least a litre of water shortly before your workout and another litre during your workout. Doing so will ensure youre adequately hydrated and dont feel weaker at the gym. Next, sleep deprivation is another major contributor to decrements in workout performance. You want to aim to get roughly 7-9 hours of sleep a night. But, if youre unable to do so, you have a couple options. One option is to avoid working out during an extended wake time. For instance, if you will be running on little sleep and have to wake up at 5am, then avoid working out past 5pm when youve been awake for 12+ hours if you want to maximize your performance. Another option as Ive mentioned in past videos is to supplement with caffeine prior to your workout, which has been shown to boost performance when in a sleep deprived state. Lastly, you want to make sure youre being consistent with your calorie and overall carbohydrate intake. Even a few days of ingesting much lower calories (especially carbs) than normal can have a negative impact on your successive workouts. This is mainly due to the decrease in glycogen stores of your muscles. Obviously to correct this youll want to be more consistent with your calorie intake and avoid having days where you ingest very little carbs (unless youre doing keto of course. Although there are several more potential factors that can affect your workout performance, these three typically have the biggest impact. Correct them and youll instantly start having better workouts! And for an all-in-one evidence-based program that optimizes all your training variables AND nutrition, such that youre able to progress as quickly as possible and maximize your efforts in the gym, then simply take my starting-point analysis tool below to determine which program is best for you: LINK TO WRITTEN ARTICLE: SCIENCE-BASED DIET VIDEOS: FILMED + MOTION GRAPHIC EDITING DONE BY: Abdo Megahid Vimeo: Facebook
Date: 2022-01-03

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Comments and reviews: 10

Israel
I just started creatine and I felt stronger after only a few days but then I started not being able to sleep for shit and feel weak as he'll, how do u get sleep while on creatine? I trained hard to exhaustion so I need a different tip other than train hard. Melatonin? Please help cause I don't wanna quit creatbut I'd rather have good sleep than the good day bad day split.
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Balller
Coach every week I am getting weaker and weaker for example I did 150 ohp x9 3 sets three weeks ago, next week I failed for 6 so I didnt do any pushing movements that week to rest came back last week only got it for 1 set of 9 then 8 and 8. This week I could barley complete a 5x5 with that weight on ohp I need help please!
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KMS
I don't think everyone is fit to drink a liter during workouts. I constantly have the urge to throw up if I do during a leg or back day if I drink any amount of water. It is unnecessary, and your body will learn to use the water supply you already have more efficiently.
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PaulodacreM
Got shift at a Cafe from 7: 30-3pm. After getting home didnt sleep and just lay down in the bed scrolling tru facebook. 8pm workout time, feeling really tired and didnt even finish half of my goal workout. It sucks. Gonna change my habits for better from now on.
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sonnyblack0870
I dont know what went wrong today. I had 8hrs of sleep when usually I only get 7, Im always hydrated, and I always eat enough before I workout. Everything was lined up perfectly today, and so Im left confused and frustrated wondering why I regressed today.
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niel_ozre
im here cause i didnt do my work well and im confused what happened why i cant lift the dumbbell the. i remember i sleep late last night and i forgot btw thanks for. the vid, now i know what to do
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2absii
Im not sure if you would even read my comments but I believe I deserve a free subscription as I have been supporting your videos and telling people about you before you even put the legs full workout
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yo
Wow thank god I got tunnel vision and not worried because I thought I lost muscle but I haven't been drinking water and sleeping well at all that's probably what it was for me
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Lindy
This was perfection. Definitely had changed my diet and have been slacking on water. I guess today is a rest day to focus on motivation for food and water intake.
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Zaki
One time I did 100 push-ups easy with a backpack wait and I was 8 when I did it Im 9 now and any other time I try I fail to do even 15
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