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!!
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