Lately I’ve found it really hard to get motivated to train.

The thought of getting in the gym and lifting heavy has not been filling me with excitement, most sessions have been a much bigger mental battle than they have been a physical one, I’ve walked out of the gym and gone home half-way through a session on more than one occasion over the last few months and a lot of the time training has been pushed right down to the bottom of my to do list, becoming almost an afterthought.

This is weird for me but it’s certainly not a new thing, it happens to me just like it happens to you.

Whenever I feel like I don’t have something very specific to train for I tend to lose my way a little bit.

Back when I was playing rugby getting motivated to train was easy, I had to be strong and in shape if for no other reason than rugby paid the bills.

Then when I had returned to training after a health problem last year I was motivated to get my body back to where it was before I was forced to put the training on hold.

But now I’m in this kind of weird spot where I’m fairly happy with how I look. Yes, I could be leaner and yes, I could be more muscular but honestly at this point I’m not super motivated or inspired to be either of those things.

I’ve thought about competing at weightlifting but it just doesn’t quite do it for me at the minute. The same can be said of powerlifting.

So I’ve found myself kind of without a goal (one that I’m really fired up about at least) and training to stay the same can feel a bit fucking shit sometimes.

I know that I want to want to train (if that makes sense) ‘cos I deep down I love it – that’s why I opened SH – but at the same time I’ve also felt like I can’t be arsed on a more regular basis than I’m comfortable with.

You probably know the feeling, it happens to pretty much everyone at some point.

And honestly, for a while I didn’t really know how to sort it.

How do I get my training mojo back?

So I thought about the times that I really enjoyed training the most and realised that it was always when I was training with my friends, pushing ourselves and getting that awesome feeling you get when you know you’ve worked hard, hit some new personal bests and achieved something.

I’d lost most of that.

But at least now I knew how to fix it.

I just needed something simple, challenging and easy to see progress and results – and I needed to train with my mates as often as I could.

Obvious really, especially considering that that’s pretty much the whole concept that Steel Habitat is built upon.

So, here’s what the training program I decided to do.

It’s probably the simplest training program you’ll ever see but it does the job and even on the days you can’t be arsed it’s really easy to get yourself up for it.

Day One

1. Bench Press    6 sets of 6 reps

2. Squat    6 sets of 6 reps

Optional Extras:

3. Back Exercise    3 sets of 10-12 reps

4. Tricep Exercise    3 sets of 10-12 reps

Day Two

1. Bench Press    6 sets of 6 reps

2. Deadlift    6 sets of 6 reps

Optional Extras:

3. Shoulder Exercise    3 sets of 10-12 reps

4. Bicep Exercise    3 sets of 10-12 reps

That’s it.

Bench press and squat or deadlift every day, then some extras if you feel like it.

Do at least 3 sessions a week.

Drag your mates to the gym, stick some weight on the bar and go for it for the whole session.

The goal is to lift heavy and gradually try to progress the weight week after week, just sticking those little 1.25kg plates on will do the trick.

No it’s not perfect but it works really well for a few reasons…

First of all, it’s very easy on the mind.

There’s nothing complicated to think about (its just two exercises and 12 sets) there’s no real maths, no crazy advanced programming or percentage schemes, no having to change the weight on the bar for every set or supersetting loads of exercises. Just warm up, slam on some plates and do the simple shit well – bench press and squat or deadlift heavy.

Secondly, you’re going to get results.

If you train hard with your mates, push each other along, consistently get stronger and keep lifting more weight for 6 sets of 6 reps on those 3 main lifts then it doesn’t matter what your goal is your body is going to change for the better (you just need to correctly manipulate your nutrition to get the result you want).

And lastly, you’ll get the satisfaction of hitting at least one new PB every week or two.

Whether it’s increasing your max load (the heaviest weight you can lift for 6 reps) or your total load (the total number of kilos you lifted in the whole session) you’ll be making progress pretty much week after week, and that feels boss.

It’s definitely not an easy program and like I said earlier it’s not perfect by any stretch of the imagination.

But it’s a simple and effective way to get your head back in the game after a period of can’t-be-arsed-ness.

Get in the gym.

Train with your mates.

Do the basics.

Lift heavy.

Hit new personal bests.

Get results.

Feel awesome.

And you’ll have your mojo back in no time.

– Mike