Please Scroll Down to See Forums Below Well. I just registered and having looked more thoroughly here it seems most of you are much farther along with bodybuilding than I am so please excuse me if this questions is a little basic. I just started working in a warehouse, it's mostly physical work, and I'm lifting boxes and standing up long hours. I'm trying to coordinate my workout recovery with my work (M-F 7am-4pm). Will I be able to recover properly? I was thinking I could work out Friday evening and Saturday but would I have enough time to recover properly from then on? I'm curious what other lifters out there who work physical jobs do for recovery or can they even do so fully? Any suggestions, tips, appreciated. Thanks
Workout Recovery?
- Thread starter Wes24
- Start date
Big_Turtle
New member
I've worked in a warehouse for a little over 4 years now, standing, walking, and lifting buckets of paint for 10 hours a day. You can recover completely, but like was said before, you need to eat and eat properly, and make sure you take plenty of time after work and after your workouts for rest. I don't know about you, but I typically lift and move anywhere from 40 to 70 thousand pounds of paint each day by hand. Throw in the workouts and it's definitely a tough week. Set aside plenty of time for sleep. I usually try to get 8.5 to 9 hours each night. Also, be sure that with proper nutrition that you're taking a good multi vitamin. You're taxing your body a lot more than the average person, so you'll need it.
As far as the workouts go, my biggest suggestion would be to try to do legs on Friday evening or Saturday morning, so that you have time to get them mostly recovered before you head back to work. Other than that, I think you should do fine. A few years ago I would train chest on mondays, back on tuesday, arms and shoulders on thursday, and legs on friday. Start slow and listen to your body, see what works best for you.
As far as the workouts go, my biggest suggestion would be to try to do legs on Friday evening or Saturday morning, so that you have time to get them mostly recovered before you head back to work. Other than that, I think you should do fine. A few years ago I would train chest on mondays, back on tuesday, arms and shoulders on thursday, and legs on friday. Start slow and listen to your body, see what works best for you.
To add to what big-t mentioned: Sleep is very important: release of growth hormone.
Regular naps work well too- if anything you won't suffer from mental exhaustion, since it isn't only your muscles that need rest. Bear In mind some body areas take longer to recover than others. Personally my hips suffer a lot if I squat too intense- too often, so I tend to alter the volume and weight to avoid getting weaker.
Another alternative is to do a 30-60 minute workout every day that way you can 'bust your ass' without feeling too drained from one or two full-effort workouts every week.
Regular naps work well too- if anything you won't suffer from mental exhaustion, since it isn't only your muscles that need rest. Bear In mind some body areas take longer to recover than others. Personally my hips suffer a lot if I squat too intense- too often, so I tend to alter the volume and weight to avoid getting weaker.
Another alternative is to do a 30-60 minute workout every day that way you can 'bust your ass' without feeling too drained from one or two full-effort workouts every week.
mistahsaleen
New member
I am a Foreman and work in the pool plastering business, and i must edmit this job is tiring, due to the fact that when you are doing floors,steps,spa's you use your legs alot to bend over and reach to akward positions. So i can relate to some of your jobs, the thing i do is i try to stretch as much as i can before and after the workout. And something i have done is toward's my last heavy set i do one more set dropping %50-60 of the weight i was doing and going until failure slow and concentrated movement. It has worked well for me, and of course i cannot emphasize more then what these memebers are saying SLEEEEEEEEEEEEEP AND EAAAAAAAAAAAAAT RIGHT are the keys to proper rest and improvement
Hi. I know it's been a while since I posted this but I've made some changes including work so I'll mention those for anyone who cares and to the guys who've replied already, thanks for the info and encouragement!
I am now working monday and wednesday's 12pm to 9pm. That is the day the truck arrives with at times 700 boxes or more of clothing and other goods. Fortunately I don't have to lift too many; they go down rollers and we just take whatever is in the box out for the most part. Still it is very physical, including hanging and folding thousands of shirts, pants and other clothing every day, moving constantly. The other weekdays are still 7am to 4pm.
Here are my stats, etc: 6'2" male, 180 lbs, athletic build but not large. I eat very healthy (almost all organic/natural and spread meals out to 6 times per day); I had been keeping track for a few weeks until I started my most recent job. I know it was helping me to control eating urges I often get having had a written schedule (eat every 2-3 hrs) but I can't eat the same quality (or portion) meals or as consistently at work as when I was home not working. I'm sure my metabolism is high. I am able to eat whatever and whenever and don't gain weight very easily, though since I began eating exclusively health food I don't do that nearly as often.
For supplements I take fish oil (3 gel caps/day), multivitamin (iron free, 1/day), and 1 extra calcium cap a day because I don't drink or eat dairy products for the most part, by choice, not intolerance. I also just bought a 5lb tub of ON 100% whey (the natural version of course
).
Ok. My goal is to get bigger, and feel better. And if I have the ability to gain muscle well I may shoot for as big as I can get. This is the first time I have weight-trained. I didn't even do any back in high school gym class. All my muscle is from karate, skateboarding, biking, etc. The routine I have is just a bunch of exercises I put together reading Weight Training for Dummies, and Gold's Gym Encyclopedia. And this past Thursday was my first official weight workout ever.
I am now working monday and wednesday's 12pm to 9pm. That is the day the truck arrives with at times 700 boxes or more of clothing and other goods. Fortunately I don't have to lift too many; they go down rollers and we just take whatever is in the box out for the most part. Still it is very physical, including hanging and folding thousands of shirts, pants and other clothing every day, moving constantly. The other weekdays are still 7am to 4pm.
Here are my stats, etc: 6'2" male, 180 lbs, athletic build but not large. I eat very healthy (almost all organic/natural and spread meals out to 6 times per day); I had been keeping track for a few weeks until I started my most recent job. I know it was helping me to control eating urges I often get having had a written schedule (eat every 2-3 hrs) but I can't eat the same quality (or portion) meals or as consistently at work as when I was home not working. I'm sure my metabolism is high. I am able to eat whatever and whenever and don't gain weight very easily, though since I began eating exclusively health food I don't do that nearly as often.
For supplements I take fish oil (3 gel caps/day), multivitamin (iron free, 1/day), and 1 extra calcium cap a day because I don't drink or eat dairy products for the most part, by choice, not intolerance. I also just bought a 5lb tub of ON 100% whey (the natural version of course
). Ok. My goal is to get bigger, and feel better. And if I have the ability to gain muscle well I may shoot for as big as I can get. This is the first time I have weight-trained. I didn't even do any back in high school gym class. All my muscle is from karate, skateboarding, biking, etc. The routine I have is just a bunch of exercises I put together reading Weight Training for Dummies, and Gold's Gym Encyclopedia. And this past Thursday was my first official weight workout ever.
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Please read my previous post first. So here is my routine, it might be basic or useless, I don't know; please critique, comment, whatever. Thanks
I've got to figure out what to do for my legs, back, etc, but here is my -
Upper Body:
Bench press w/ 20 lb bar 60lbs total/3 sets/8 reps per set
Push-ups 180lbs at 10 'reps'
Triceps kickback 10 lb dumbell/3 sets/8 reps
Concentration curl 10 lb/3 sets/8 reps
Wrist curls 10 lb/3 sets/8 reps
I did 10 minutes of jump rope for cardio before the workout. I don't have a stationary bike, treadmill or other device and definitely don't have the room for one.
Since I am so new this may not be ideal, please give me your suggestions. I don't want to waste my time. Also, this is at home with a cheap bench I got for free with about 110 lbs in weight plates, and a few iron dumbells to choose from. I intend to join a gym within the next few months.
I've got to figure out what to do for my legs, back, etc, but here is my -
Upper Body:
Bench press w/ 20 lb bar 60lbs total/3 sets/8 reps per set
Push-ups 180lbs at 10 'reps'
Triceps kickback 10 lb dumbell/3 sets/8 reps
Concentration curl 10 lb/3 sets/8 reps
Wrist curls 10 lb/3 sets/8 reps
I did 10 minutes of jump rope for cardio before the workout. I don't have a stationary bike, treadmill or other device and definitely don't have the room for one.
Since I am so new this may not be ideal, please give me your suggestions. I don't want to waste my time. Also, this is at home with a cheap bench I got for free with about 110 lbs in weight plates, and a few iron dumbells to choose from. I intend to join a gym within the next few months.
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ZGzaZ
New member
Wes24 said:
Unfortunately, if one of your main goals is to get bigger, these exercises aren't doing much for you besides burning calories. Focus your lift on big compound movements for the greatest growth, (squats, deadlifts, bench) and also work in movements such as overhead presses, rows, and maybe a little direct arm work.
To get bigger, you are going to have to do 2 things, 1) increase the weight you are doing on these exercises each week, and 2) provide your body enough food to grow. This means you will have to be above your daily maintenance for calories. Ex: 500 calories over maintenance will be 1lb a week of gain, and a safe bet that most of that pound is muscle if youre weights are increasing and youre providing the stimulus for growth.
I would cut out cardio out for now to help in the weight gain process, you don't want to burn off calories you need for growth at this time. GL to you!
gettnlarge01
New member
Post up your diet. From looking at your training routine it will probaly need help to.Do you workout at home or a gym? Gains can be made in your situation,I worked for 8yrs in a steel plant working 10-20hrs a day.I made gains during this time but it becomes more important to feed the body the right foods and get rest when you need it.
I work out at home now but plan to join a gym sometime within the next few months. ZGzaZ, thanks for the great info. My sorta loose diet is as follows:
Breakfast- bowl whole grain cereal & rice dream or old fashioned oatmeal w/ a little maple syrup; and I usually add either half a banana or a few strawberries to either
Mid-Morning- one whole fruit during work hours or even when time is really restricted crackers or chips for some energy but I eat only veggie chips or whole grain crackers, off work I may have a bowl of cereal for this meal
Lunch- usually sliced turkey breast sandwich (all natural), organic lettuce, natural whole grain bread, perhaps a condiment like organic mustard, maybe a few drops e.v. olive oil; no sugar added applesauce, or whole fruit and baby carrots
Mid-day- whole fruit again (pear, apple, plum, etc), crackers or something small if I'm rushing, at home I may eat salad or potato
Dinner- lately it's been brown rice pasta or whole wheat pasta with organic sauce and 4 sliced mushrooms or no sauce just olive oil, organic potato, slice of whole grain bread maybe, it varies though, sometimes just a salad, slice of bread and tomato
Evening 'Snack'- bowl of cereal or pumpkin seeds, roasted soybeans, etc.
At times I will buy soy 'ice cream' as a dessert or organic cookies, but I try to do that as little as I can because once I start eating those sweets I have trouble stopping. I drink a minimum of 8 glasses of water a day. I don't know what my daily caloric intake should be and some of what I've read in books for figuring it out has confused me. I don't want to count every calorie but have some idea of what I should take in.
Breakfast- bowl whole grain cereal & rice dream or old fashioned oatmeal w/ a little maple syrup; and I usually add either half a banana or a few strawberries to either
Mid-Morning- one whole fruit during work hours or even when time is really restricted crackers or chips for some energy but I eat only veggie chips or whole grain crackers, off work I may have a bowl of cereal for this meal
Lunch- usually sliced turkey breast sandwich (all natural), organic lettuce, natural whole grain bread, perhaps a condiment like organic mustard, maybe a few drops e.v. olive oil; no sugar added applesauce, or whole fruit and baby carrots
Mid-day- whole fruit again (pear, apple, plum, etc), crackers or something small if I'm rushing, at home I may eat salad or potato
Dinner- lately it's been brown rice pasta or whole wheat pasta with organic sauce and 4 sliced mushrooms or no sauce just olive oil, organic potato, slice of whole grain bread maybe, it varies though, sometimes just a salad, slice of bread and tomato
Evening 'Snack'- bowl of cereal or pumpkin seeds, roasted soybeans, etc.
At times I will buy soy 'ice cream' as a dessert or organic cookies, but I try to do that as little as I can because once I start eating those sweets I have trouble stopping. I drink a minimum of 8 glasses of water a day. I don't know what my daily caloric intake should be and some of what I've read in books for figuring it out has confused me. I don't want to count every calorie but have some idea of what I should take in.
gettnlarge01
New member
breakfast-6eggs[eggbeaters] and oatmeal/mid-morn snack-yogurt with protein shake/lunch-chicken breast with brown rice/mid daysnack-PBJ sandwich[good peanut butter]supper-chicken breast,brown rice and some veggies/late night snack protein shake. You could start with something like this and adjust as needed. Keep track of how you feel[energy wise],and look[ adding fat].Try it for a few weeks and post back with an update.
Thanks for the suggestions. I will try the diet gettnlarge. Should I still have the whey before and after working out? I want to post pics but it didn't work the first time I tried. I'll search around the board for some help. Thanks, and later.
Edit: I added a profile picture of myself. It's a start anyhow.
Oh, and here is my most recent workout. Please feel free to comment:
Bench press 80lbs x 2 sets x 6 reps
Barbell biceps curl 60 x 2 x 6
Front raises 10 x 3 x 10
Dumbell shrugs 25 x 2 x 10
One arm dumb. row 25 x 2 x 10
Barbell squat 60 x 1 x 6
And to warm my muscles up I did standing biceps curls 10 x 2 x 10 and 15 push-ups. If anyone has a workout that would go good with the diet gettnlarge suggested (though probably anything would be good), and that won't make me incredibly sore or injured, please post up. Also, I'll be doing my first leg workout Friday evening! Thanks
How come every time I try to edit my post it automatically inputs this html code shit and it screws up everything and I have to delete it. Annoying.
Edit: I added a profile picture of myself. It's a start anyhow.
Oh, and here is my most recent workout. Please feel free to comment:
Bench press 80lbs x 2 sets x 6 reps
Barbell biceps curl 60 x 2 x 6
Front raises 10 x 3 x 10
Dumbell shrugs 25 x 2 x 10
One arm dumb. row 25 x 2 x 10
Barbell squat 60 x 1 x 6
And to warm my muscles up I did standing biceps curls 10 x 2 x 10 and 15 push-ups. If anyone has a workout that would go good with the diet gettnlarge suggested (though probably anything would be good), and that won't make me incredibly sore or injured, please post up. Also, I'll be doing my first leg workout Friday evening! Thanks
How come every time I try to edit my post it automatically inputs this html code shit and it screws up everything and I have to delete it. Annoying.
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Edit out the dumbell kickbacks in your first workout post now!
If certain parties that post here see that you will be on the receiving end of many opinions.
zGZaZ is right about concentrating on the basic compound lifts. I realize that when you first start working out it's fun and probably necessary to try all kinds of different stuff but the truth is the sooner you get a clear picture of how to organize your program the faster you will start acheiving the results you want. If you haven't done so already check out the Training Information sticky near the top of the Weight Training page. There's many links there to well thought out programs and the reasons for doing them. This will help you get off on the right foot.
Also, gyms are great but if you have weights, a bench, and a rack then you have everything you need to get the job done. Muscles don't know the difference- the weight feels the same to them whether you're using a simple home set up or expensive machines. It's the effort that counts. That, and eating right.
If certain parties that post here see that you will be on the receiving end of many opinions.
zGZaZ is right about concentrating on the basic compound lifts. I realize that when you first start working out it's fun and probably necessary to try all kinds of different stuff but the truth is the sooner you get a clear picture of how to organize your program the faster you will start acheiving the results you want. If you haven't done so already check out the Training Information sticky near the top of the Weight Training page. There's many links there to well thought out programs and the reasons for doing them. This will help you get off on the right foot.
Also, gyms are great but if you have weights, a bench, and a rack then you have everything you need to get the job done. Muscles don't know the difference- the weight feels the same to them whether you're using a simple home set up or expensive machines. It's the effort that counts. That, and eating right.
