How To Deal With Low Energy Days
How To Deal With Low Energy Days
Those days come in cycle. Here is another tip I use when that happens.
I believe we create our own energy, and that it’s up to us to make the best of what we have.
The way I deal with lower energy days is by reducing the overall amount of reps I do during a workout, and focus on intensity exclusively.
I mean that I try to not let my "low energy feeling" days keep away from doing some type of explosive work along the way.
I'll reduce the volume and pair it with some lighter work.
In this last muscle up set I did, I did not have the gas for more that 3 proper reps.
So I focused on what I was able to do. I added straight bar dips reps and partial pulling reps as well as isometric holds to make the set as demanding as possible.
To recap here is a set you can repeat 3-10 times:
- 3 Muscle ups
- 5 Bar Dips
- 3 Partial Pull Flies
- 5 Second Deadhang
You can also mix this superset with other supersets. This method applies to any movement or set.
Here are other examples of supersets you can do:
- Add a high or low plank, before and/or after your push ups
- Add a deadhang and/or lat flies, at the beginning and/or end of your pull up sets
- Do dips and push ups back to back
The point of this is to keep the intensity of your effort as good as possible, EVEN when you are not feeling 100%.
You will still be creating as much growth stimulus as you possibly can that day!
Let’s go!
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Frequently Asked Questions
1. What is the recommended strategy for working out on low energy days? The recommended strategy is to reduce the overall volume (number of reps) and instead focus on intensity. This means keeping the effort high even if the duration or total volume is low.
2. How does the author maintain intensity during a low energy workout? The author maintains intensity by pairing low volume sets of a complex move (like a muscle-up) with lighter, complementary exercises, partial reps, and isometric holds (like a deadhang or dips) to make the set as demanding as possible.
3. What is an example of an intense superset for low energy days? A sample superset that can be repeated 3-10 times is: 3 Muscle-ups, 5 Bar Dips, 3 Partial Pull Flies, and a 5-Second Deadhang.
4. How can the low volume, high-intensity strategy be applied to other exercises? This method can be applied to any movement by mixing sets with complementary exercises. Examples include adding a high or low plank before and/or after push-ups, or adding a deadhang and/or lat flies at the beginning and/or end of pull-up sets.
5. What is the main benefit of maintaining intensity, even when you are not feeling 100%? The main benefit is that you will still be creating as much growth stimulus as possible that day. This consistent effort, even on low energy days, is crucial for continued progress and muscle growth.
