Training in the early AM vs in the PM

[Bigbicep]

Hey guys, recently been thinking about switching up my training time to before I start work. I work a really physical job and usual find myself extremely tired after work. I always end up training tho but I’m wondering what if I start training earlier in the morning. I start work at 6am so I was thinking if I were to train early it be between 3-5am something like that. Would it be worth giving this a go? The only reason I’m hesitant about it is because iv come to find it may be more beneficial going to the gym in the PM especially if the goal is to put on muscle. Not sure on the science behind this but yea. Was wondering on your guys thoughts if youse had any experience in training from early AM instead of the afternoon. Is there even much of a difference?

 

[bob357sig]

I noticed a more fat burning effect while i was training early AM during covid. Kind of like a “ fasted cardio “ feeling. I do notice I have more strength working out PM, probably something to do with having a few meals in me by then, protein, carbs, fuel? Or maby it’s just in my head IDK.

 

[bossetti]

Hey guys, recently been thinking about switching up my training time to before I start work. I work a really physical job and usual find myself extremely tired after work. I always end up training tho but I’m wondering what if I start training earlier in the morning. I start work at 6am so I was thinking if I were to train early it be between 3-5am something like that. Would it be worth giving this a go? The only reason I’m hesitant about it is because iv come to find it may be more beneficial going to the gym in the PM especially if the goal is to put on muscle. Not sure on the science behind this but yea. Was wondering on your guys thoughts if youse had any experience in training from early AM instead of the afternoon. Is there even much of a difference?

The difference shouldt be huge but it may be a bit longer the warmup process, and the sleep time should be similar
But you gonna have an improved performance by lower temperature and mentally i think its a big improvement, like im improving when the other mfs are sleeping at 4am

 

[Bigbicep]

I noticed a more fat burning effect while i was training early AM during covid. Kind of like a “ fasted cardio “ feeling. I do notice I have more strength working out PM, probably something to do with having a few meals in me by then, protein, carbs, fuel? Or maby it’s just in my head IDK.

I heard lower test levels aswell but I’m going on blast soon anyway

 

[Bigbicep]

The difference shouldt be huge but it may be a bit longer the warmup process, and the sleep time should be similar
But you gonna have an improved performance by lower temperature and mentally i think its a big improvement, like im improving when the other mfs are sleeping at 4am

I hear you. I think it’s just a matter of if it fits me right. I might give it a go.

 

[bossetti]

Another thing keep in mind you have to be fueled to do ur workout,sern somewhere that ideally the peak daily performance should be around 5 pm but i think its a marginal thing and if u are well rested and cooled the performance should be better than pm

Time-of-Day Effects on Short-Duration Maximal Exercise Performance - PubMed

Time-of-day dependent fluctuations in exercise performance have been documented across different sports and seem to affect both endurance and resistance modes of exercise. Most of the studies published to date have shown that the performance in short-duration maximal exercises (i.e. less than 1...

pubmed.ncbi.nlm.nih.gov

 

[Bigbicep]

Another thing keep in mind you have to be fueled to do ur workout,sern somewhere that ideally the peak daily performance should be around 5 pm but i think its a marginal thing and if u are well rested and cooled the performance should be better than pm

Time-of-Day Effects on Short-Duration Maximal Exercise Performance - PubMed

Time-of-day dependent fluctuations in exercise performance have been documented across different sports and seem to affect both endurance and resistance modes of exercise. Most of the studies published to date have shown that the performance in short-duration maximal exercises (i.e. less than 1...

pubmed.ncbi.nlm.nih.gov

Yea I know. Was thinking of taking some quick carb/sugar before these work outs. Something like honey

 

[Bandern]

I’ve done it, it’s fine. I’m a little stronger after getting multiple meals in but it’s not a massive difference once you adjust. Just make sure to eat a decent meal and hydrate.

 

[Trainedbytylerlofthouse19]

Hey guys, recently been thinking about switching up my training time to before I start work. I work a really physical job and usual find myself extremely tired after work. I always end up training tho but I’m wondering what if I start training earlier in the morning. I start work at 6am so I was thinking if I were to train early it be between 3-5am something like that. Would it be worth giving this a go? The only reason I’m hesitant about it is because iv come to find it may be more beneficial going to the gym in the PM especially if the goal is to put on muscle. Not sure on the science behind this but yea. Was wondering on your guys thoughts if youse had any experience in training from early AM instead of the afternoon. Is there even much of a difference?

So when I was doing manual labour I would also start at 6am,my gym is a 5 minute drive from my house, so I would go get my sessions in before work.. I find this actually helps with energy, I kind of got off on the fact I'd shifted a load of weight while most are still in bed..

I also believe that if your training on less food in a morning this is showing your true power rather than the power of carbs.. You know yourself some days if you train midday or evening your carbs could have varied so much, the day you've had a bad day your lifts suck and I leave the gym feeling like a failure.. Build this true power and when you get a free day to carb right up and train whatever time you want all lifts will be out of this world..

You can tailor the rest of your day to diet and recovery.. The shock to the body will cause decent mass gainz and your less stressed because training is already done first and foremost..

 

[bossetti]

I also believe that if your training on less food in a morning this is showing your true power rather than the power of carbs..

Wtf does it even mean???
Its like grandpa that say creatine or energy gels are doping
I suppose ur on juice and talk about carb being a cheat?

 

[Tdeck81]

In my younger days I would do evening workouts. As I have gotten older, it has become an uphill battle. I feel the dings and sprains of everyday life a little more. Today as the day wears away so does my motivation and energy.

Morning workouts seem to jump start my metabolism and get me mentally prepared for the day. Most importantly, IMHO, a guaranteed workout is better than an 80% chance I’ll get to it later.

On a practical note, like most people I am dehydrated when I wake up. And since I do some form of cardio after every workout, I drink a lot of water between sets. Not enough to feel bloated but enough so I don’t feel like I’m playing catch up all day.

 

[Eddie.]

I find these hours prohibitive for training. I used to go in the mornings, like 8 or 9. Tried fasted and fed, both were good to maintain my physique but it was far from optimal regarding progress.

I guess in the hours you mentioned it's gonna be even worse, you'll mess up your sleep and circadian rhythm. 4 am is for best for sleeping, not training heavy. Will you be able to have a good 7-8 hours of sleep before?

Also, you'll have increased chances of muscle strains and injuries, you'll probably be partially hydrated the time you hit the weights. Hydration is not simple like drinking a liter of water and you're done, requires minerals, electrolytes, enough sodium etc.

Honestly, if your work was like 9-5 it would be possible but still not optimal for growth, now to me it just seems unattainable.

P.S. When i trained in the mornings, upper body was okayish but legs, damn.. getting up from bed and thinking you have to go do squats or leg press, my whole body was in pain just in thought.

 

[JuiceJohn]

have tried both evening and morning. for me evenings work better due to the fact that im feeling stronger and better.

in the mornings my workouts did not feel so great.

maybe cause im not a morning type of dude

 

[Benf15harp]

Wtf does it even mean???
Its like grandpa that say creatine or energy gels are doping
I suppose ur on juice and talk about carb being a cheat?

Wada and usada are really cracking down !! Lmao

 

[Benf15harp]

Timing is irrelevant.
Bigger question is if switching your workout to AM will negatively impact your job?

 

[bossetti]

Wada and usada are really cracking down !! Lmao

New wada code, athletes have to be in ketosis lol

 

[Trainedbytylerlofthouse19]

Wtf does it even mean???
Its like grandpa that say creatine or energy gels are doping
I suppose ur on juice and talk about carb being a cheat?

How is it anything like that?? I'm saying after one meal your showing what your muscles can actually do rather than cared up, I'd rather know I can bench 300 on an empty stomach than full of carbs only..

In what world did I say carbs was cheating.. Have a reread I will not entertain you..

 

[Tdeck81]

How is it anything like that?? I'm saying after one meal your showing what your muscles can actually do rather than cared up, I'd rather know I can bench 300 on an empty stomach than full of carbs only..

In what world did I say carbs was cheating.. Have a reread I will not entertain you..

I think it was just a little ball busting, not an attack. I feel where you’re coming from though, because carb loading gives me an energy bump. TBH my diet is never on point to that degree anymore.

 

[bossetti]

How is it anything like that?? I'm saying after one meal your showing what your muscles can actually do rather than cared up, I'd rather know I can bench 300 on an empty stomach than full of carbs only..

In what world did I say carbs was cheating.. Have a reread I will not entertain you..

But you are not training at full potential or it make sense if u are tryng to have a greater fat oxidation percentage
Btw like the other guy said it isnt an attack of course but i dont understand the statement

 

[Benf15harp]

How is it anything like that?? I'm saying after one meal your showing what your muscles can actually do rather than cared up, I'd rather know I can bench 300 on an empty stomach than full of carbs only..

In what world did I say carbs was cheating.. Have a reread I will not entertain you..

This is idiotic.
You could eat 2000grams of carbs PWO and it won’t be used until your glycogen stores become depleted(which isn’t happening from lifting weights)