Please Scroll Down to See Forums Below I work crazy hours and just about pass out when I come home. I havnt lifted in close to a week but today I will force myself to do something. Since I have fell behind, what and how much can I do to get in a good workout to make sure everything is covered. I need to do Shoulders, Legs and Arms..To a lesser extent chest bcause that was the last part I did even though it was a week ago. Is there any way I can spend a good amount of time tonight and get all this accomplished?
How Do I Lift With A Hectic Work Schedule
- Thread starter Wrangler
- Start date
Cookie Monger
New member
IMHO, you only need one hour three times a week. I'm sure you can find three hours a week, if you really want to.
Cookie Monger said:
Bingo.
If 3 workouts a week is still hard to fit in, you could try a 2x week, hardgainer-style routine. It could look something like this:
Mon.
Full squat--2 work sets of 5-12 reps, or 1x20 with your 10 RM.
SLDL--2x6-12
Bench--2x5-8
BB Row--2x6-10
Chin--2x6-12
Military Press--2x5-8
BB Curl--2x6-10
Seated Calf Raise--2x8-20
Thurs.
Reg. dead--2x5-8
Leg Press--2x6-12
Incline bench--2x5-8
T-Bar Row--2x6-10
Close-grip bench or dip--2x5-8
Incline DB Curl--2x6-12
Standing or Donkey Calf Raise--2x8-20
That's pretty rough, and you'd probably want to tweak some of those exercise choices; but if you added a little iron to the bar each week, you could gain quite well on such a protocol. Each workout shouldn't take more than 90 min. (if that), either.
U
UA_Iron
Guest
Make it a priority in your life. Work is a priority, it happens everyday, so lifting could potentially follow the same path - though you dont want to work out everyday. Plan ahead of time and set schedules - this will always help you.
JKurz1
Banned
IMO, there is NO reason "not to have time".......EVERYONE has 1 extra hour (at least) whether it means you will have to shut the tv off, wake up early, stay up late, quit surfing EF (an hour earlier)...whatever............you DO have the time........During tax season, I work 70_ hours a week and still train (many days) 2x a day..............
U
UA_Iron
Guest
I think its safe to say Jkurz1 does not mess around.
JKurz1
Banned
lol....nah...I didnt mean it like that..just hate the "I HAVE NO TIME" excuse.....thats all.......its amazing how the people who dont have time to train are the same ones whose diets look like crap.....its all realitive.....this game takes pre-planning...........then its fun.UA_Iron said:
My most hectic work schedule was 48 hours of construction per week and I still lifted consistently. Even ate better then usual. Not sure what your schedule is like, but 48 hours of manual labor can exhaust you. I also used to move furniture, did that for a year , while training and biking 7 miles each way to the gym. When I worked construction Id mix 4 cans of tuna in a container with mayonaisse, and get food off the lunch truck. Usually a whopper or something like that. Whenever there was some idle time, or a break, Id start eating the tuna, for lunch Id eat a burger. Drank alot of gatorade also. When I got home I immediately got dressed and took off for the gym. If I didnt, I would definately fall asleep on the couch haha. Take some caffiene if you need extra energy. usually once you get pumping youll get a second wind and be able to get through the workout. Then after a few hours in the gym, Id come home have a shake, maybe some more food and go to sleep. Then repeat. Hope that helps
JKurz1 said:
Agreed!!
Tino D'Voe
New member
Hi there, new here. I'm in a similar situation where I might work all day, get 7 or 8 hours before I have to be back. Not in any way enough time to workout. If I only have weekends to workout, what can I do to still see gains from working out?
Tino D'Voe said:
When a work scedule becomes that extreme, I think there comes a point when you have to sacrifice some work to lift. I for one will probabally always find ways to work for myself and wont ever work a job that interferes with my lifting.(Aside from the fact that I dont work under anyone well, and might just kill them.) The job must compliment my lifting. Not everyone is this dedicated however and if lifting isnt essential to you, then maybe just do it on the weekends to stay in shape.
Tino D'Voe
New member
Unfortunately I have not been able to get the best of both worlds. I enjoy my job, but it's the hours that kill my workout.
If I can find a way to stay motivated and at least lift on the weekends, I'd be much happier.
If I can find a way to stay motivated and at least lift on the weekends, I'd be much happier.
Tino D'Voe said:
How many hours a day are you working? Anytime before work to train? If your working 16 hours a week like it sounds, then youll probabally have to save most of the training for the weekends. Two hard and intense days in the gym is much better then not doing anything. Of course it may or may not ruin your off time depending on how motivated you are, and what goals youd like to achieve.
150shot
New member
UA_Iron said:
I'm with Iron, dont make it like you "have" to workout, just make it a part of your day somehow and plan for it. Couple years back I had to wake up at 4:30 ride a train into downtown start at 6am, go for an hour then into work by 8am.
Now I workout on my lunch break at times. I only get 30 mins or so, but still enough for me....so if you really want you will find a way..
Tino D'Voe
New member
I average around 15-16 hours/ day sometimes more, some less. The problem is that you never feel like working out before or after.
There have been times when I've had long breaks between jobs and got back into lifting, like right now. I can't wait to go to the gym everyday but I know once i'm back at work I'll be losing any and all interest. After a few months of not working out, it's like day 1 of ever going to the gym and very depressing when i'm pushing half the usual weight.
There have been times when I've had long breaks between jobs and got back into lifting, like right now. I can't wait to go to the gym everyday but I know once i'm back at work I'll be losing any and all interest. After a few months of not working out, it's like day 1 of ever going to the gym and very depressing when i'm pushing half the usual weight.
Similar threads
