Were built with a Bad Workout 4 Ways can provide relief


Marshmello & Halsey Be Kind (Official Music Video)

Video taken from the channel: Marshmello


Eminem Sing For The Moment

Video taken from the channel: EminemMusic


Melanie Martinez Play Date (Official Audio)

Video taken from the channel: melanie martinez


Des’ree You Gotta Be (’99 Mix) [Video]

Video taken from the channel: SpotlessTvTech


LMFAO ft. Lauren Bennett, GoonRock Party Rock Anthem (Official Video)

Video taken from the channel: LMFAOVEVO


Bad Days at the Gym

Video taken from the channel: Ben Pollack


How To Mentally Overcome A Bad Workout

Video taken from the channel: CanditoTrainingHQ

Change your lifestyle habits to better prepare you mentally and physically to kick ass when at the gym recover faster out of the gym. Cut down on drinking, quit smoking, stop eating fast food, cook meals at home, take “mind walks” to clear your head and zone out, relax and relieve stress. If you get to the end of a lackluster workout and feel as if you need to do something more to tax your muscles, simply take your last exercise to failure. However, instead of doing 40 reps with the same weight (in which case, at least the first 30 reps will be low intensity), we recommend descending sets, wherein you do several sets in a row of.

One day you’ll hammer out 225 on the bench for an easy set of 15, and the next week, that same weight will feel like you’re trying to push a Volvo off your chest. Sometimes, you just have to chalk a bad workout up to the whims of the fitness gods; other times, that so-so session was fully within your control. After all, feeling a social connection of any type is a proven way to make workouts more fun and motivating, says Colleen Mullen, Psy.D., a psychologist who specializes in mental coaching. Motivational Trick #4: Find What Feels Good. A little muscle soreness during or after exercise is okay—but pain is not.

If not, then a workout at the end of the day is a great idea. When you’re in a bad mood it’s easy to skip a workout, especially if you get into a thought spiral about how bad life is, it’s easy to say it’s not worth it. Trust me though, exercising when you’re in a bad mood is a great way. Bad workouts will happen.

Here are 5 tips to help you come back smarter and faster the next time you have a stinker of a workout. I’ve observed just as many do the same thing, but fail to complete their workout. They just gas out immediately, and that’s it. Bad workout: 1, lifter: 0. It’s logical.

Sleep provides you with recovery from the previous day and energy for the following day. If you are anything like me, there are not many things in life that can put you in a bad mood. Most of the time it’s not worth it. However, having a ‘bad’ training session used to have me walking around with a face like a baboon’s behind, until I snapped myself out of it a little later.

All of this makes hard sessions less debilitating. If you had a hard squat workout the day before, a light walking sled drag would be a suitable workout. A Few Ways To Do It Dynamic Warm-Ups. Going through a dynamic warm-up increases blood flow to muscles by using some weight-bearing positions that also allow for a stretch.

The type of warm-up. Cheat meals consist of bad foods and bad foods have lots of salt or sugar – or both! The best way to bounce back after a cheat meal is to flush the salt, sugar and other toxins out of your system by drinking water. Try to drink at at least 2L the day after your cheat day.

4. Move on! Hold on!

List of related literature:

To optimize recovery from that workout and maintain energy, you’ll need to rehydrate and then continue to hydrate throughout the day.

“Fast-Track Triathlete: Balancing a Big Life with Big Performance in Long-Course Triathlon” by Matt Dixon
from Fast-Track Triathlete: Balancing a Big Life with Big Performance in Long-Course Triathlon
by Matt Dixon
VeloPress, 2018

Workouts on consecutive days do more harm than good because the body can’t recover that quickly.

“An Invitation to Health: Live It Now! Brief Edition” by Dianne Hales
from An Invitation to Health: Live It Now! Brief Edition
by Dianne Hales
Cengage Learning, 2015

If you miss more than two workouts in a week, it’s best to repeat the week, moving the whole schedule forward.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

If you miss a day, then it’s generally better to move on to the next workout than to try to make it up.

“Training and Racing with a Power Meter, 2nd Ed.” by Hunter Allen, Andrew Coggan
from Training and Racing with a Power Meter, 2nd Ed.
by Hunter Allen, Andrew Coggan
VeloPress, 2012

If you’re too tired to complete a workout on Tuesday and you move it to Wednesday, it’s likely you’ll then be too tired to have a good workout again when you try to get back on schedule during Thursday’s workout.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

Two ways to deal with this situation are to change the workout completely or to move the same workout to another day in the same week when conditions may be more conducive to success.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

My best workouts were always in the morning, when I was rested and fresh.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

If you miss a workout, you will not double up the next day to make up for it.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

If you miss a workout, don’t beat yourself up about it — just start again the next day — good habits are hard to break!

“Menopause For Dummies” by Marcia L. Jones, Theresa Eichenwald, Nancy W. Hall
from Menopause For Dummies
by Marcia L. Jones, Theresa Eichenwald, Nancy W. Hall
Wiley, 2011

On the days after a physically demanding workout, lower-intensity mobility exercises can help your body recover from the stresses of the previous day and may be some of the most beneficial workouts that you can do because they can leave you feeling energized, refreshed, recharged, and ready to take on your next task.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Just got stationed in Jacksonville from Maryland. New gym, new atmosphere, and lifting solo jus makes workout suck. Weights don’t feel as light as they use to for some reason. Gotta get back into a flow. It’s like starting all over again.

  • Had a bad one today. I just got off a creatine loading phase, I don’t eat enough red meat to get it naturally.

    I think I know why I had a crappy workout:
    1) Started using a different brand of creatine for maintenance
    2) I ate some shitty sushi
    3) missed my workout from two days ago

    Soooooo… I totally know what I have to do. Currently on 225lbs w/o a belt through on week 6 with SL5x5.

  • Appreciate these in depth videos Ben. Do you plan on releasing an e book on your training philosophy? Something in depth similar to your articles etc

  • I deadlifted 180kg for 4×6 a while ago I tried maxing out a week after and only did 200kg wtf. then the other day I could only do 180kg x3 it seems like im getting weaker on the deadlift. do u think I need a deload my personal best is 227.5 and that was about a year ago. im better for doing sets now but my max seems to being dropping any advice please?

  • Didn’t hear music till saw it in comments 6:40 great video starting to see some bad workouts and I feel a lot better about being able to change back to making gains

  • I can remember when i was 7 and this came out and now im 16 i swear it feels like its yesterday im on my mobile with my cousin and we see this and this was my and my cousin favorite song and its keeps my favorite song if it keep for you too
    �� LIKE or COMMENT.
    Or subscribe hihihi.

  • Greatest advice. I usually find myself to be the over analytical type that finds an issue and it haunts me; definitely trying to get through that though.

    Keep doing what you’re doing!!!!!!!

  • I was a 4 year old chocolat boy in Zagreb during the Yugoslav war. I remember hearing this song on CNN during their coverage of the atrocious Markale massacre. Great song!

  • I usually have bad workouts after a long day at work.. Im not fully focused and my energy is shot.
    Other days when Im off, oh boy its good.

  • Just what I needed after my eeehhh workout this morning. Thanks for explaining that feeling, now I know not to hype up the expectations too muchtrust the process. Oh yeah, what music?

  • One or two bad workouts can get in your head. There are so many variables involved in the equation. Thanks, Jonnie Candito of CanditoTrainingHQ.

  • Proof you don’t need skimpy outfits to make a song/video awesome. This is so classic, timeless, simple and so bloody inspirational..

  • Sorry about my old stupid comments and posts. I’m on wendler 5/3/1 what do you think? Srs. I wanna dunk bro what should I use for assistance???

  • The relaxed presentation and the tense epic music are a really disharmonius combination. I’d suggest a smoother beat in the background.

  • Eu quero ver se instante a música do Naruto vs Goku não há um de verdade a gente ama de verdade tá então bota aí por favor que é muito legal

  • Still a great song nearly 10 years later. Got nothing better to do then watch music because of the issues with the world nice to listen to these songs.

  • mr. candito, a buddy of mine hitches when they deadlift. any advice? websites? videos? we are trying to figure out why its happening so we can fix it. thank you much

  • Mark Bell had a good solution to this. If you’re having a shitty training session he suggested just throwing yourself a bone and doing something relatively easy. Something like seeing how much you can rep out with 60kg on the bar or a challenge you know you can blow out the water. Nice little confidence reset.

  • After a bad workout, I just think of all the people I know who don’t work out at all or who are eating donuts sitting down right now. Lol. I may have had a shitty workout, but I still had a better workout than 85% of the population. That usually keeps my pscychi ok.

    Sometimes I go into a workout knowing for sure that it’s going to be a shitty workout, and then as I get into it, it turns out being the best workout I’ve had in weeks. You never do know, just never give up.

  • the comunism socialism the left never go got the power wonder population because we are free we are of the rigth because we got priciples this is the base of all family on first place here who speak is just um irmao do brasil respect no racism

  • her song is beautiful i love it her voice her moves she is such an amazing singer all her songs are number one hits you go girl.

  • This is actually Michelle Bee from Australia the lucky land mate. If any fucking land can be called lucky atm is bullshit. I just listened to your mix with

  • I think your point about dropping down quicker is real important for Low-bar squatters, to many times have I noticed going down slower makes the uppwards bounce out of the bottom much more difficult, literally dropping back and down provides amazing day and night difference reflex for me as well.

  • You did nothing ‘wrong’ Jonnie. I think we should not over analyze or get too much philosophical about good or bad days.
    If we have no bad days how can we know our good days…? If you would have squated 400 pounds on that same day maybe you should worry a bit. I consider a 400 pound squat an extremely good  squat for a natural btw.

  • omggg the nostalgia my older sister used to play this on her speakers when I was younger and I didn’t expect it to be this song (cause it sounded country and white tbh) cause it’s been so long since I haven’t heard or known about this song’s title

  • I wish I had taken up lifting in my youth. I am 49 and the strongest I have ever been. I missed the bus a long time ago, but I’m on it now. Great video.

  • Hi jonnie, im almost done doing your 6 week program.. How i will approach my 1rm test.. I mean how my splits going to be that specific week besides the big three lifts? Thanks bro.

  • I failed like fuck on the deadlifts! So I went lighter on my military press and China just to keep the good mood up! I encourage everyone if you have a thought day at the gym to go easy on yourself, and boost your motivation with lightweight to failure! Or go 10-20kg lighter just to get the movement

  • I find it hard to believe that this was the ending theme of The Next Karate Kid. Like, “What? THIS was the movie this song came from?”

  • One question: do you currently follow your 6 week program?
    because deadlift max reps and squatting again after only 48 hours does is not in your 6 week program 😉

  • Sitting here, dressed for the squats, waiting on my girlfriend to get ready to hit the gym and BOOM. This video pops up into my feed.. It’s the little things  

  • Saudades de assistir MTV e nem imaginar de como seria o futuro agora, em 2020, quando já estou com 36, adulto, estudando e trabalhando de casa… E cara, não tem como não chorar lembrando… Fui feliz pra caralho:)

  • Had a terrible workout today, probably because i didnt eat well and was thinking about the brazil-germany match too much.
    So the timing of this video is perfect, thanks man!

  • Thanks for this video! Personnaly, how I deal with this.. I have master my mind, I said to me okay it wasn’t a really awesome training but I will go for it the next and kill it. Sleep better, take little time to reinvigorate my mind and go to kill it.

  • Seriously, this song, is the one thing that has been KNOCKING ON MY BRAIN when I have faced people saying music has to be sort of depressing to be good. I didn’t realise why though, until Now. THIS SONG BOPS LIKE CRAZY AND THE LYRICS ARE DEEP. You cannot put deep music in a genre, thank you Halsey. I relate to the person you sing about… Bc I was them. And I have also, been on the other end. This is deep, colorful, popping popcorn amazing. It should win awards. But even if i doesn’t, thank you so much. <3 I love you.

  • I thought going slow on the concentric increased tightness which will help lift more weight. I will go faster on the concentric and see how that goes. Thanks

  • This song was playing during My very first pride festival in 2009. Where i met my first love. It didnt work out but i learned more about myself in the process.

  • Just had a terrible day followed by a terrible workout. Came home feeling disappointed but turned on my computer to see that you uploaded a video which seemed tailored to my current situation. Thanks for the vid Jonnie, your content is as superb as ever!

  • Just got my Think Deep Squat Deeper shirt (comfy as hell for anyone interested) this makes me keen as to go smash my squats out and refuse to have a bad workout

  • I masturbated not once but TWICE before my chest workout yesterday….so that’s probably the reason why my workout sucked and it wasn’t as good as last week?

  • I think you should cut the curls out of your intro and put some heavy squats/bench/deadlift! I think most people are hear to see/learn about moving heavy weight, not see some fluff and pump! Just food for thought, love the channel��

  • I walked for almost 2 hrs yesterday just listening to this. It’s very sad how ppl now discredit him. Ignore and refuse to admit his impact. He’ll be forever the best to ever do it. Take biggie and PAC out of it. Em will go down in history as the best to ever fucking do it. Period

  • Am i the only one around here that isn’t very affected by how much i sleep, how much i eat? Like, i went to the gym tired, after a heavy drinking night, with a headache, having days when i hadn’t eaten much, and i still pulled off the weight i was using previously, maybe even better, and the same rep range…

  • This song is a shout out to people who left toxic relationships, came out of depression, survived any form of cancer. This one is for YOU

  • Forever my favorite song by her. She released an album last year, its great y’all. Check her out on twitter too, @desreeofficial.

  • What’s with the music and grunting kids in the background? Maybe you could get a microphone that’s hooked to your shirt, instead of the camera?

  • This song released my freshman year in high school. My dad a deadbeat Eminem told a true story of how I don’t like my dad. Eminem is my favorite him and Pac.

  • I know MMLP is highly appreciated by fans. But I love TES and its my favourite album than MMLP. And this song was in my top 5 from TES.

  • I fallen out with my friend.. I felt really sad and I left home and in Uber I asked the driver to turn on the radio and This song came out.. gave me tears. It was a sign

  • So good to read the comments for this song and hear all the positive thoughts and love. Thank you-gives me hope-August, 2020-with so much going on.

  • When I have a negative training day I tell myself every 5 workouts, one will be shitty, one will be eh, two will be good, and one will be fantastic. Puts me in the mindset that next time I come in likely it will be good or fantastic. That fuels me to recover and do self care to maximize potential the next time I go in.

  • glad i seen this. I left for a two week training with the military last month. every since this my squat has fallen dramatically. my mindset has been off. is it form, food intake, or am i a bitch? lol

  • Guys can you all please stream BTS new digital single Dynamite and help us to get 200M. We promise you all that we would help you all when you all need Army. If you all help us today then we will also surely help you the day when you need our help.������
    A dear request to the people of one fandom to another������

  • halsey:wanna bealive wanna belaive tht u got no bad bone n your body
    me:wanna bealive wanna bealive that you can clean your room? O-o

  • no one:
    me: “Wanna believe I dont have a bad bone in my body, but the bruises on my ego make me go WHAGAHHWAW. Wanna believe, that even when I am stone cold Im sorry. I know I am chocking on my fears, I know you are right there. I know I need the upper hand when I am fighting bc in the past I had to prepare everytime….And I know it ain’t fair but in the past I had to prepare everytime, they weren’t kind to me the one I loved” crying. but also dancing and I love this song Marshmello and Halsey, you have made a masterpiece that is ME.

  • Eminem doesn’t need sexy girls and fast cars in his music videos cause eh doesn’t need to distract people from the actual rap cage he is suck a good lyricist

  • I didn’t notice this the first time I watched but looking now, would you say your stance is wider which could possibly be negatively effecting the amount of force you can produce?

  • May I say I’m a Marshall Mathers
    Rabbit fan 100%
    Thanks you sir for being our moment
    For myself and both my sons
    Sir… You have talent like no other.you have laid down the truth from the beginning

  • When I did lift routinely, i was militant about it. I demanded 4 sets of 10 reps done to perfection or be better than last week. I refused to quit until I did it. Say I bench 5 reps and fail. I take a quick break and so 5 more reps plus 3 for punishment or pushups to failure. It was a mind game. Doing the extra would help me next week do 6 or 7 reps because I don’t want to suffer over and over and over. When I did 4 sets of 10 perfect reps for 2 weeks straight I’d increase the load. I think its a mental stick more than anything. You mentally ate giving up, you want to catch your breath, your body is not responding. So I forced it to respond or pay for the failure to respond. It built my mental toughness to where I went to my weight bench/rack ready for it or anything for that matter refusing ro loose and eager for the next block because it was another chance to get better. Then again I had developed rotator tear, torn bicep, knee surgery, and now arthritis. NOW, I think if you feel genuinely bad mentally and physically. Do what you can, lower the reps, and just stick it out. Hopefully it will rebuild the mental toughness but at a much slower rate. Cut yourself some slack as if your dad was next to you. Feel bad, do what you can and call it a day. Yup, I had an amazing childhood.

  • Esta mierda es real eminem a sacado toda la ravia de las entrañas toda su vida rapeando para luchar contra el mismo del dolor ke le causo su infancia ke ami me representa de esos ai muchos chavales por el mundo gracias eminem y da gracias akellos ke te izieron ser un artistazo con mucha talla

  • Really appreciate the new intro and enhanced quality all around but I’d prefer no music while you are talking. Would just make it easier to listen to

  • really envy your strength johnny. how long did it take you to put on three plates do you think? and whats the best way to increase squat weight over time?

  • This song helped me get through a rough depressive state back when I was a teenager. Now I think this song could help many get through 2020.

  • @CanditoTrainingHQ and @OmarIsuf are the best fitness channels hands down…. For every young natty out there.. looking to be strong! All the other guys maybe good lifters… but they rant to much about their daily meals, girlfriends, make videos in there cars everyday… anyway… i don’t wanna know what kinda shorts you have on.. and why your Girlfriend’s panties are in a bunch.. i wanna lift and get stronger..so spare me the misery.. @ChelseaLifts rants are ok for me… cuz she kinda cute:)

  • Yeah today I felt like crap it was squats and I was supposed to use 8 rm I was useing 35 pounds less than 8rm getting half the reps didn’t feel physical tired just couldn’t get myself to do more I ended up doing leg press instead and was able to do a normal load on that just fine

  • According to youtube “talking pistols” is a bad thing to say…welcome to 2020 where you can’t say basic words without getting censored

  • You are talking about the phenomenon of regression towards the mean or also the phenomenon where naturally things get better after terrible sessions and things get worse after superb sessions. Perhaps nothing should change after all.

  • This happened to me I’m relatively new, I did 215 for 7 on box squats two days later I came in the morning at 8 am.Dod box squats couldn’t get it for one.I was doing alphadestiny novice program.Felt so depressed that I cut my workout in half and left the gym

  • Some time when you don´t hit a lift, i it is just the matter of changing the exercise, because you have been doing it for too long. Some times you think you have a bad work out because you fail a lift in one exercise and that will affect your mood for the rest of the workout, even though you are making progress in the other lifts:)

  • Hey Jonnie, you updated your linear program recently and changed the accessory bicep exercise into a second upper back exercise. shouldn’t this also apply to the 6 week program?

  • Damn i watched the “CT Flethcer last will and testament” video right before this and it made me get kind of down but motivated at the same time then i saw this one and for some reason the intro and background music made me get really invested into the video nd almost like pumped up ��