First post and questions for morning trainers

[Yggrsson]

Greetings all,

I'm about to start training properly again after clearing up some health issues that have been annoying me for a couple of years (during which my efforts have only been sporadic but enough to remind why I like lifting in the first place). Given my commitment to my studies and my writing (among others, but these take priority) I'm going to give early a.m. training a shot, as it seems it's the only way I'll be able to get it done.

For those of you who train first thing in the morning, are there any particular methods or adjustments you make to compensate for the negatives associated with morning lifting. Any particular splits you use? Any approaches to training economy (to minimise time but not sabotaging your results etc.)

I have weights at home, so I can literally roll out of bed and start training. My main goal is just to get bigger focusing on the core lifts to increase general strength. While i'm clued up on exercise selection, sets and reps etc, I would like to draw upon your collective experience and wisdom.

Have a good one.

 

[riverrock]

Greetings all,

I'm about to start training properly again after clearing up some health issues that have been annoying me for a couple of years (during which my efforts have only been sporadic but enough to remind why I like lifting in the first place). Given my commitment to my studies and my writing (among others, but these take priority) I'm going to give early a.m. training a shot, as it seems it's the only way I'll be able to get it done.

For those of you who train first thing in the morning, are there any particular methods or adjustments you make to compensate for the negatives associated with morning lifting. Any particular splits you use? Any approaches to training economy (to minimise time but not sabotaging your results etc.)

I have weights at home, so I can literally roll out of bed and start training. My main goal is just to get bigger focusing on the core lifts to increase general strength. While i'm clued up on exercise selection, sets and reps etc, I would like to draw upon your collective experience and wisdom.

Have a good one.

You are very welcome to elitefitness.

I often train in the morning. First, make sure you went to bed the night before with a protein meal that is slow releasing so that you are not starving in the morning as you didn't eat since the night before and your body is crying out for food(a tin of tuna in brine before geing to bed). Then, have a few drinks of water in the morning before you start as its 8 hours since you had anything to drink. Your muscles have contracted over the 8 hours (got stiff, but nothing that can't be quickly loosened up) I have powerlifted huge weight early in the morning and I personally find that the natural stretch you get from squatting, deadlifting, shrugs is as good if not way better than any normal stretching, but you should do 25% of your normal maximum lifts for one set each. This takes 5-10 minutes in total. Then you can hit it really hard and being well rested means you'll constantly beat your max. Good luck Bro!

 

[jdevlin1985]

You are very welcome to elitefitness.

I often train in the morning. First, make sure you went to bed the night before with a protein meal that is slow releasing so that you are not starving in the morning (a tin of tuna in brine before geing to bed). Then, have a few drinks of water in the morning before you start as its 8 hours since you had anything to drink. Your muscles have contracted over the 8 hours (got stiff, but nothing that can't be quickly loosened up) I have powerlifted huge weight early in the morning and I personally find that the natural stretch you get from squatting, deadlifting, shrugs is as good if not way better than any normal stretching, but you should do 25% of your normal maximum lifts for one set each. This takes 5-10 minutes in total. Then you can hit it really hard and being well rested means you'll constantly beat your max. Good luck Bro!

Well put RR

 

[Carmen]

I wouldn't change my routine (i lifted in the morning for years) but as RR said- drink some water and make sure you stretch. consider warming up for a 5 or 10 minute walk first. i would have a small snack first too- some cottage cheese or yogurt or a banana and a glass of milk.

 

[Guinness5.0]

I prefer lifting in the morning. I feel stronger and it sets the tone for the rest of the day. Like stated above, just drink some water, eat a little, and warm up.

 

[JKurz1]

1 rule - DO NOT TRAIN ON AN EMPTY STOMACH..............SHOOTING YOURSELF IN THE FOOT.......

 

[rbtrout]

I've always preferred an early am workout. Now from 4:45 to about 6:00. I have a shake about an hour before I workout. 12 oz skim milk, 2 tblspn All Natural Peanut butter, 2 scoops ON ProComplex chocolate, 1/2 cup long cook oatmeal and a banana. It's about 900 cals (give or take) with a butt-load of protein and all of the carbs are slow released to give energy all through the workout. Also, make sure you stretch and warmup properly. I usually drink water while I workout, as well.

 

[Tom Treutlein]

I am in agreement with Jkurz. Do not train on empty. If anything, get in a meal, and then wait about 45 minutes before training. That's just a number I threw out, but don't train when you're full either. Heavy squatting will get you nauseous.

Other than that, you should be good. I personally never train in the AM, unless it's some form of grappling/bag work. Weights are saved for the night time. I can never sleep well, so I guess it's hard for me to train in the morning anyway.

 

[riverrock]

Some good posts there rbtrout and tom_t.

retrout - I like the sound of your pre-workout snack so much that I'm going to buy the shit today and give it a try out!!

 

[b fold the truth]

I train about 4 hours after I wake during the week. When I train on the weekends I get up, eat, get my gym bag ready, and I'm out the door to the gym. On those days I'll eat 100g carbs from oats and honey mixed together and some whole milk. I may also have a light prot shake.

I'll also try to drink 1/2 liter of water or gatorAde type drink (IsoStar here) before I train and another 1/2 to 1 liter of either water or sports drink again too.

B True

 

[Yggrsson]

Great tips people.

I reckon if I woke at 5am and ate a small meal, I would want to at least start warming up by 5:30, about 5-10 mins, then stretch 10-15 mins, workout 30-40 minutes. Should leave me enough time for a triple S, and a hearty breakfast.

Have a good one.

 

[TheOak84]

my workout is usually about 2-3 hours after i wake up, so i like to eat alot, seeing its also breakfast. then when i get to the gym drink a redbull. i dont all the time, but the caffine give me a mental pickup. i drink half before and half in the middle, also 1 gallon of water

 

[Tom Treutlein]

Hey wait a second! rbtrout, that's my shake! I use that, or a variety of it, all the time. It's an easy way to get down a ton of calories.

 

[DieselGunz]

Great posts, I am a morning lifter also and I am going to try that morning shake.

 

[JKurz1]

I've always preferred an early am workout. Now from 4:45 to about 6:00. I have a shake about an hour before I workout. 12 oz skim milk, 2 tblspn All Natural Peanut butter, 2 scoops ON ProComplex chocolate, 1/2 cup long cook oatmeal and a banana. It's about 900 cals (give or take) with a butt-load of protein and all of the carbs are slow released to give energy all through the workout. Also, make sure you stretch and warmup properly. I usually drink water while I workout, as well.

This is my pre-bed shake..........minus the banana and minus the peanut butter unless I'm running late. If I have time, I sub in about 60 unsalted, roasted peanuts and drink the shake.........helping me put on some serious mass....oh and about 250g of dry curd cottage cheese.......