Starting a new job and it will be highly physical every day, long hours likely. I can no longer do strength training 4 days a week + cardio, that'd kill me without roids (not doing it). Was thinking maybe a 2 day full body thing + cardio and I'd love some input here, both program-wise and experience if anyone works a demanding job. Thank you fellow gays, much love.
>>76781001i currently work in a warehouse and did landscaping before thatany more than twice a week for me quickly adds up to injury. i do full-body rest rest rest, repeat.i wouldn't worry too much about cardio, you'll likely get more than enough of it on site, but if you must then twice a week tops and choose the type of cardio you enjoy the most. cycling or swimming would be good, running would be too high impact on the knees considering you'll be walking and lifting all day. i prefer to train on work days so that my days off work are completely free of strenuous physical activity.>high volume>high frequency>high intensitychoose two. choosing all three will injure you unless you're a neet, an office wagie or on roids.
>>76781053>i do full-bodyMind sharing your setup? Only ever done brosplits and powerlifting, this is new to me. It is a construction job and I don't know how my body will react.I'm thinking two possibilities:1) Doing the big compound lifts and some isolation, or if that's too much-2) Getting into kettlebells.
>>76781189This will be my first physical job. I realized it'll keep me relatively fit, but I enjoy the gym too much to quit. Not to mention, why settle for the physique I'd get naturally, when I can steadily push further?
>>76781001I'd probably do something more accessory focused to be low fatigue and base around every 4th or 5th day so it's more than once a week but less than 2.1 set heavy bench2 fly2 triceps 1 extension 1 tricep pushdown2 lat raise 1 set heavy lat pulldown2 medium cable or machine row2 set curls 1 in hammer 1 in supinated2 sets abs2 set back extension*1 set heavy squat or leg extension 2 leg extension2 leg curl2 calf raise*2 set glute whatever **probably are not needed if you work on your feet a lotCould probably run most of this as circuit training if your gym is set up for that. Or could do a lot of the db stuff between sets of other things to get in and get out quick. Alternatively if it didn't feel like enough you can always come back in a day or two and put in few more sets. I train a lot around HRV since my fitness tracker does it anyway and it's impossible to estimate my tdee without one. High HRV gym day, low HRV pass. Usual ends up with 2 or 3 gym days a week sometimes 4 or 5. Just let the thing decide for me because I wreck myself if left to my own judgment.
>>76781001Or just get freeweights at home how have you not thought of this. Whats next you cant lug it outside.Doing legs the same as upper body is stupid, you have to seperate them as legs take all the protein your liver synthesizes and fatigues you.
I chose to lift in the morning when i was trench digging and stuff. What job do you do? If it's like carpentry or electrical helper that's very light. Not really "labor".
>>76781621Yes the fatigue is the question mark as of now since I haven't started yet. Thank you, hadn't considered doing the accessories only, but it makes sense to fill out a strong frame. Don't think I can live without deadlifts though, will have to find a way.>>76781652I do have dumbbells with low weights at home, just not enough of them nor the space. This will come with time. >>76781657On construction sites doing random stuff, haven't started yet though. Carrying, cleaning, inventory, light carpentry, snow clearing, driving forklifts, etc. The (expected) long hours and fatigue from that is my main concern.
>>76781698Sounds like you might be getting a job that's a workout in itself. Prioritize this. Contrary to what people say, you can get bigger and stronger from construction if you are not already huge. You might need to slightly drop weight or volume as you adjust, but youll be in better shape this way and hit muscles you might not be hitting. I would try to stick with the same number of days lifting, but no shame in not lifting if you are truly fatigued. One reason i like ppl is it's easy to push days around with a fatiguing construction laborer job.
>>76781723And when i say ppl is easy to push days around, i mean half the time im lifting 5 days a week and not 6. A very rough week, might drop to 4. But i dint do the same lift on soecific days, so i just push my next lift back by a day, worst case 2 days if someone calls me a nigger and tells me to dig for 40 hours this week i dont really need to hit back and shoulders and maybe i will skip it and go to chest.
>>76781723>>76781734Thank you, I'm probably over-thinking it. Hadn't considered the flexibility of PPL, seems like what I need.
>>76781001I have a physically demanding job and I do Upper/Lower/Upper before work. If I wait until after work I'm too tired and exhausted to have a good workout but if I lift early my energy levels stay high enough for work.
>>76781770Np, lots of heavy lifting all day can hit your traps and bicepcs and upper back on your shoulder blades and lower back and neck. So it often seems obvious to skip pull day wich is all those areas. Im getting older and not trying to labor anymore, but i still tell people i owe a lot of original fitness due to being a labor bum for years before i started lifting several years ago. Consistency over a long period of time is the most important thing overall imo. Building layers over layers over a period of time.
>>76781698Deadlift isn't very nessisary. You can do most of that with back extensions, glute work and hamstring curls. I capped out my local gyms back extension machine and can rep 300 on that thing for sets and go to bed and work without even a twinge of back soreness or stiffness. I'm absolutely content with that. Nothing I hate more than working 12s with shooting nerve pain in my back because of one crunchy rep.
