Its the 2nd to last set and I just can't be bothered, my training partner is on it, but I'm not. I'm not even taking any notice of the shouting "Come on Mark! One last rep! you can do it!". I complete the set and I just want to go home.

Whats up with me? Is it because I've trained to long doing the same routine for the last month and half? Is it because of the exercises I do? I'm sort of progressing but not as much as I would like? What the hell is up with me?

Losing motivation in the gym can be one of the most frustrating and upsetting things a bodybuilder can face. But what causes it?

It can be a numerous amount of things from over-training, diet, same workout day in day out, personal problems, family problems. These are just examples but they are good reasons why losing motivation in the gym is happening.

When I had trouble concentrating in the gym i decided to take a week off and assess everything, from my diet to my exercise routine. I finally found that it was down to progress, their wasn't enough. I had no record or any indication that I had even progressed with any aspect of my training or diet.

Having that week off really helped me refresh everything and helped me find out what the problem was. I now have a training log and I keep tabs on everything, which gives me more motivation in the gym.

What I recommend is if you are feeling stressed, annoyed, can't be bothered but your forcing yourself to go to the gym 'STOP' take a week off like I did and assess everything. This will help you get to the root of the problem, then you can sort it out. It might be something simple like you just need a week off for rest.

5 Tips that will help 'STOP' you losing motivation in the gym:

1. Take a photo of yourself and in the week you have off assess what you want to change, which muscles are lacking etc.
2. Set goals, either diet, is there a holiday coming up, or certain weights you want to lift e.g. "I want to improve my deadlift from a 150kg to 170kg, and I will do 'rest pause reps' and I will ask my training partner to shout at me for motivation"
3. Download some motivational material for your Ipod and listen to it. I have a few videos I even watch or better still I put on Survivor "eye of the tiger"(gets me in the mood).
4. Keep a training log, write down everything from exercises to reps,sets,weight, did I struggle, did I not, changes in diet. All stuff that will help you Progress and keep you motivated.
5. Last but not least, Do it for yourself and not to impress

"Motivation is key to success"