The Busy Gym Audible

We all have been there, we have a plan for our workout, everything is measured and calculated to hit our progressions, we walk in the gym and it's a madhouse. People everywhere, weights not in the right spot, distractions galore. While this is inevitable, how we respond is not. This is where we might need to call an audible and alter our plan to fit our environment. Of all the ways to change a plan, I have a few that I prefer. 

First, as always, know what your goal is. This can help you change your workout while still maintaining your progress. If you are a powerlifter aiming at getting stronger in a back squat, you probably need to squat on squat day. If you are trying to build muscle, then you have other options. If you are trying to burn calories, you have even more options. If you are just trying to get a good sweat and get fatigued, well the world is your oyster. 

Movement Patterns: 

When looking for a substitute for an exercise, always look for something that mimics it as closely as you can. If you were going to back squat but you can’t get a barbell, you can do a goblet squat with a dumbbell or a kettlebell, or a weighted ball. It's the same pattern but a different piece of equipment. If you wanted to press but the barbell bench was taken because it's a Monday and everyone does pressing on Monday, you can dumbbell bench, you can use a horizontal pressing machine. If you are hitting the same pattern, you are probably going to be fine. 

Maintaining Volume: 

If you had a workout planned where you were going to do back and hit 4 exercises for 4 sets of 10 repetitions, that's 16 sets or 160 repetitions. You can always pare it down to 2 exercises of 8 sets of 10 repetitions. That way you don’t have to fight for equipment as often and you still get your volume in, so you still stimulate the same adaptation that you would have. 

Talk to People: 

Yes, I know it can be awkward to talk to strangers in the gym, most people are fine if you ask them how many sets they have left and then you can ask them to let them know when they are about to do their last one. This can often help you get a piece of equipment instead of creepily watching someone trying to guess when they are on their last set. 

If you follow these basic steps, you can maintain the quality of your workout and keep your progressions even when the gym looks more like an insane asylum instead of a place of fitness.