I remember a time I worked late midweek and, having worked a long 12-hour day, decided to flag the next morning's work out and give myself an extra hour catching up on sleep. The following day I was damned glad I did too, feeling both rested and refreshed. I recalled thinking it was a good thing I listened to my body which is what I want to discuss here: there's definitely a time and place for following your intuition. This is a logical progression in the iron game.
Now, I can't remember when, where or even who gave this advice but someone once said our work-outs shouldn't dictate us or our use of time but rather, we should dictate our work-outs. We decide what we'll do and when we'll do it. We'll fit our work-outs into times and places that work for us and not vice versa. Too many of us create programs we feel chained too. That may be beneficial in the early years -- in fact it's essential -- but not from the intermediate-stage on.
Intuitive lifting is something we arrive at over time as we discover what works best for us (there's probably another, better term for this, but if so I don't fucking know it). When you have enough time at the bar behind you -- including the obvious trial and error periods as well as working with different programs -- you should reach a point in your iron journey where you can develop your own successful program because your knowledge base has increased.
Especially about you.
A successful program will look different to different people, sure, but there are a few things which I think should be a part of everyone's program right across the board when it comes to designing your own routines. Following are four simple recommendations which should be second nature to all lifters. Please remember, these are just my own personal recommendations and not the words of Moses. Take what works for you. Could be only some of what I suggest resonates with you, could be none of this does. It is what it is.
ENJOY THE BAR
First and foremost, you should be enjoying working out. It shouldn't be a laborious task (bar those doing some form of strength-training for rehabilitative purposes, in which case it may well be). Seriously, why would you go out and do something over and over that you genuinely hated? Strength-training for me is enjoyable, it contains myriads of benefits, produces visible results and is something mates and I share in common. Those are some genuine pros right there.
So if your routine is killing you, sit down and figure out why that is. Don't be a martyr, change the damn thing. No, I'm not advocating shortcuts here in fact, I'm assuming you're an intermediate to experienced lifter who knows sometimes you have to willingly experience discomfort to achieve your goals. Shit don't come easy. But. If it has become a millstone around your neck, something needs to change and that will be the program, not you.
BE WILLING TO EXPERIMENT
You really can benchpress with a barbell one week and dumbbells the next if you want to. Give shit a go; better yet, be willing to give shit a go. I've followed programs for years with practically zero results but was so obsessed with following the program I purposely ignored the zero results so I could say I was following the program. What a dickhead. There's more than one way to squat -- think Bulgarian split-squats employing single-leg training that uses quarter of the weight. There's more than one way to bench, row, shoulder-press you fucking name it.
If you're a gym goer there are even different machines you can use for the same purpose and body-part. Don't be afraid to change your order of exercises or try another split. Go with a light, medium, heavy program three times per week. Bring in more body-weight exercises. Drop some of your isolation work. Whatever it is, if you're not enjoying the bar you need to figure out why and be willing to experiment with new ideas and/or methods, so as to get the zing back. All true athletes are always prepared to try new movements or learn different skills that will improve them.
Be like them, kemosabe.
FUCK SETS, REPS & PRs
I've heard of people who use to take barbells and weights with them on holiday, so they wouldn't miss a work-out. Can you believe that shit? Some people call this dedication. I call it get-a-fucking-life. These are the same people who always have to hit their sets, who always have to achieve the pre-requisite reps and who, if they aren't always progressing and hitting a new PR (Personal Record), flagellate themselves with a rubber baton and double their anal-bleaching appointments.
Fuck sets, reps and PRs. Is that what you got into this for? To hit sets, reps and PRs? Or did you get into weight-lifting to improve and strengthen your physique, get in shape, keep fit, stay healthy hell, I don't know -- maybe re-invent yourself? I haven't met a single gym-goer whose original goal in the very beginning was to hit sets, reps and PRs. That's all by the by, a natural result of working out. Secondary. Find the reason you got into this and re-articulate that reason back to yourself.
Don't fall victim to reps, sets, programs and the rest of the minutia. Don't end up just going through the motions of something you were once passionate about. Always keep in mind why you started in on this. Always remember the original spark, the first fascination, the moment you felt the desire to get out there and try something new and challenging. This should underpin your work-outs. This should lock-in your focus. This should be who you are at the bar because it is. Stay honest.
LISTEN TO YOUR BODY
This doesn't just mean taking a day out when you need it -- which some people are simply incapable of doing for fear of losing gains, growing weak, or losing the right to say they've never taken a day out when they need it -- it also means you may change things some days. It may mean you drop some exercises, switch things up. Go for a PR. Experienced lifters know exactly what I mean because they listen to their bodies and have developed more intuitive lifting. They know what works for them.
...this is actually a skill only newbies avoid.
Because they're hardcore.
Yes, this is sarcasm.
When you listen to your body more than your program you're willing to go all out on that last set, strive for another rep or two, push for a PR even though it's your deload week. When your back feels a tad pinched you intuitively skip the heavy-rows and instead, throw in a set or two of pull-ups this time round. The last deadlift seemed easy? You're willing to go ahead and add another 5-10 pounds you monster, you. Feel like a change in pressing? You'll try a handstand against the wall naked with a porcupine between your thighs.
:: CONCLUSION
To recap, you need to enjoy working out which for me is an over-riding "must have". If you're in the iron game for life, make enjoying it your number one priority. You need to rediscover that original passion for strength-training. This segues nicely into the second point: if your program is dictating you and not vice versa such that it's killing the joy, you need to experiment with some new protocols and programs, including new movements for the same musculature. That's always a great idea.
Maybe you should cut back, go for more walks.
...switch to a more cardio-based training protocol for your mental health.
Try stripping everything back to basics and don't get caught up in sets, reps and PRs. Get caught up in the joy and release of moving decent weight and knowing its all-round benefits are doing wonders for you. Get caught up with growing stronger and feeling alive. Get caught up in how you've improved x-movement and you can't wait to get back to it again and see if you go a little further, a little harder, a little longer. Get caught up with being a fucking man.
That's good fun. That's what it's all about.
You need to listen to your body better. Are you tired? Maybe you should do us all a favour you grumpy bastard and take the whole week off, catch up on your sleep, get rid of all that fatigue and come back a week later a more decent human. You don't have to be a martyr because I don't give a shit how hardcore you are. I doubt anyone else does either. Hardcore will always be secondary to results. Remember that. Wearing yourself out isn't hardcore, it's stupid.
In closing, make sure you have an awesome life outside of lifting. Have other hobbies. Don't obsess on this because you'll end up living for your body of all things, which is only going to fuck out on you in the long run and -- here's the good news -- die. Make sure to maintain positive relationships. Enjoy music again. Way too many people seem to have forgotten the importance of the arts for our own well-roundedness. Drink alcohol. Learn to meditate. Get involved in your community. Teach yourself a new skill. Buy a goddamn motorbike and get into the wind. Yeah!