How many times have I been in the gym working as hard as I can and I hit the wall. I just feel like I cannot do another rep. My arms are heavy and seemingly out of gas and I know that I have NOT gone as far in my workout as I had set out to do. I’m disappointed at my seeming underperformance so I conclude that I am finished.
It is, at this point, that I go get a drink, go to the bathroom, take a small break and then I come back to where I left off. I don’t reduce the weight or change the exercise to accommodate my fatigue. I sit down (if it’s seated presses) and I start again. I push the weight for as many reps as I require. If my goal for the day was to do 5 more sets then I do the sets, even if I have to do 1/2 sets until completion. It is when you think that you cannot do any more is when you figure out a way to do MORE.
Note that I took a little time away from training to allow my body to recover a bit before I continued. I could have told myself that I can’t do more work and stopped for the day. During my time away I meditate on how to finish what I started to do for my workout and to push through that moment of “I CAN’T” to push harder.
My philosophy of pushing harder is not predicated on going to total exhaustion just to prove I have gone harder and longer. Rather, I focus on doing more than I started out to do by a “Little Bit.” For instance: If I set out to do 7 sets x 12 reps of something, I try to do 8 set x 12 reps. Or, I try to do 7 sets x 13 reps. In any case, pushing harder involves a small incremental increase to acquire the needed growth in the muscle being worked. To be consistent, whatever I do during the current workout becomes the floor or the minimum that I can do next time. Again, I try to increase sets of reps to move my effort higher to get the muscle growth that I need.
Another variation on convincing myself that I can and must push harder is to take on new exercises for specific muscle groups. Doing something new or different is often awkward and very hard. I try to acquire new tools for my development tool bag so I do not become stagnant or stuck in a rut with no gains as a result. Recently, my coach, Justin Dees has added a different and more intense quad regimen to my workouts. First, he pushes me through “Sissy Squats” 10 Sets of 12-20. Then, we do what Justin refers to as “Widow Makers” which is nothing more than resistance squats with weights suspended from a heavy belt on my waist. Believe me, I have never seen so many veins jump out of quads. I hurt bad. Thirdly, he had me doing double clutch lunges with weights in my hand. Ouch! is the best word that comes to mind during this training. The key here is doing something new to challenge your muscles to respond and grow.
In closing, never give in to under performing in the gym. When you hit the wall, take a break and start again to completion. Lastly, do new things to keep the muscle guessing and responding to your demand to be better. When tired, don’t quit. Take a deep breath and continue! I and you are the Masters of our sports. Let’s act like it and “PUSH Harder.”
Until next time, I remain: Douglas E. Graham, Lt Col, USAF, (ret), MHSM
Six Pack and Senior 