Gym: Morning Vs Evening

[Mikeyboom]

Hi everybody, first off would just like to introduce myself real quick.

Been gyming for a few years but am seriously wanting to take on bodybuilding, as more then a hobby!

Anyway, back to the topic.

I'm a busy meatworker, and enjoy lifting very much, just wanting to know opinions on Morning Workouts compared to Evening? As I like to workout in the mornings, so it provides me with enough family time in the evenings.

Am i just wasting away precious muscle by doing it first thing in the morning as soon as I arise, or is time not a factor when it comes to building muscle?

I am of great understanding about nutrition and supplements etc. when it comes to both morning and evening workouts, so nutrition is not a problem for me!

All opinions welcome

100kg is big right?

[runveerun]

I lift in the mornings at 5am, I prefer it as it makes me feel good for the rest of the day and no matter what happens during the course of the day I have already been to the gym!

I also prefer it that there is hardly anybody there in the mornings whereas in the evenings all the gym bunnys seem to go.

I read somewhere test levels are higher in the morning therefore making lifting better in the mornings I dunno if that's really true :shrug:

I am no stronger in the evenings than in the mornings, every now and then I will go to the gym in the evening and can't lift anymore than in the mornings.

[TonganTerror]

I personally only train nights as my body just doesnt move as freely in the mornings and as a consequence my weights are always down in the morning sessions, even lunchtime!Gonna try some tuesday mornings from this week on so will see how I go good luck giving BBing a go mate alot of time and effort required but the benefits of self satisfaction are gold :nod:

[Sportsgirl]

Morning is for cardio only for me. I am just too stiff and weak in the morning. I used to lift in the morning but it just wrecks me for the rest of the day and I just cannot function.

I read that the natural circadian rhythm for humans peaks in the afternoon wrt strength. For me this definitely rings true.

[teamfatboy]

I think I remember reading something similar to Sportsgirl about circadian rhythms...

For me, factors are:

a. convenience - if training in the morning is the only option, it's better than not training;

b. equipment - nothing worse than competing with the gym bunnies for a bench at 5pm Monday, also known as "National Bench Day"!;

c. diet - (noting you're up to speed on nutrition) will I have eaten enough by the time I hit the gym to make a morning workout worthwhile. Weights on an empty stomach won't work;

d. body reaction - am I too stiff in the morning to not need a lengthy warm-up ?

e. how will I feel afterwards - like Vee, I have found a morning weights session will set me up for a happy day (curiously, cardio doesn't do that for me...)

My 2c worth

[Dubble_D]

b. equipment - nothing worse than competing with the gym bunnies for a bench at 5pm Monday, also known as "National Bench Day"!;

so true!

[Yeah-Buddy]

I know arnold always claimed his best workouts were at 7am. Ive also read your test levels are highest around 3pm but that wasnt in any kind of scholarly article so dont take that as definative fact tho. Train whenever feels best for you. Whatever time you feel you get a better workout then go with that. Personally I train at 9am because I like getting it out the way and plus its quiet so i can use several piece of equipment at one. It also is just enough time to get a good breakfast in before hand. If youre guna train early still get some protein in before hand!

[Jigga]

Morning ftw

[Gym rat]

I am also morning person as well for the gym and I train at good time when the gym isn't busy

[Mikeyboom]

wow what a huge reply for one days notice lol.

Thank you people that's some awesome information, I would love to be able to train at 6am, unfortunately for me, this is my work start time

I usually get up around the 3am mark and then go gym from there, just in case I'm doing it wrong can someone give me a bit more insight into how my pre/postworkout should work for a morning session.

Preworkout: NO Booster

10 mins after have apple and 1 scoop whey protein

Water during workout

Postworkout: 2 scoops whey, 1 scoop casein, 2 slices of white bread w/jam

Breakfast about an hour after Postworkout

At the moment I am trying to add some lean mass, I do not have anything to eat before hand just pretty much jump straight out of bed, into my morning rituals before so then into my Preworkout and beyond!

Oooh! Would it be recommended that I follow an 'Off-Day' Nutrition plan if I am a morning gym person, or stick to the same plan I would if I were an afternoon trainer?

[runveerun]

I usually get up around the 3am mark and then go gym from there

Ah so you're a 3am person? I went to the gym once at 3:30am and there were 5 people there :shock: I was quite shocked!

I usually eat something before going to the gym , I find it helps especially on heavy training days.

[Maximus]

I find that the best time for me to workout is usually 4-6 hours after I have woken up. I'm lucky that I work across the road from the gym so it's not really an issue.

Strength Training in the morning first thing is a wasted effort. I need several small meals in me to fire up.

[Monarchking]

4pm 99% of the time

[Im Hungry]

getting up at 3am is impressive! what time do you finish work if you start at 6am? do you have to collect your kids from school/kindy?

i used to go hard (training that is) at 5.30am but found that i wasn't eating enough over the remainder of the day to support growth.

perhaps do a body fat % now and again in 4-6 weeks to objectively assess your progress, make a decision base on that.

[startinfromscratch]

i get up between 2-4am daily, but train in the early afternoons. i feel like stirfried shit when i attempt morning trains - weak, dehydrated and hungry.

[Mikeyboom]

getting up at 3am is impressive! what time do you finish work if you start at 6am? do you have to collect your kids from school/kindy?

i used to go hard (training that is) at 5.30am but found that i wasn't eating enough over the remainder of the day to support growth.

perhaps do a body fat % now and again in 4-6 weeks to objectively assess your progress, make a decision base on that.

haha I'm a meatworker, it all depends sometimes. Usually get home around the 4pm mark. I eat more then enough when it comes to carbs/protein etc. and an adequate amount of fat to keep me satisfied

Thanks for the tip bro

[Bobsta]

I've never been a morning person, Its always late afternoon/evening training for me, sometimes as late as 10pm and I still love it :pfft:

Anyway here's what a little research tells us:

"Research on the Best Time to Exercise"

While there is specific research being conducted on this topic, unfortunately the answer to the question, "What is the best time for exercise?" varies based upon the specific question you ask, your training goals, and your exercise adherence. Here are some of the latest specific research findings

1.Late Afternoon is Best for Exercise

Research shows that the optimal time to exercise is when our body temperature is at its highest, which, for most people is 4 p.m. to 5 p.m. (body temperature is at its lowest just before waking).

2.Strength is Greater in the Afternoon

Dr. Hill reported that strength output is 5% higher at around mid-day; anaerobic performance, such as sprinting, improves by 5% in the late afternoon.

3.Endurance is Greater in the Afternoon

Aerobic capacity (endurance) is approximately 4percent higher in the afternoon.

4.Injuries Are Less Likely in the Afternoon

Afternoon exercise is the best if you want to avoid injuries for many reasons. We are most alert; our body temperature is the highest so our muscles are warm and flexible; and our muscle strength is at its greatest. These three factors make it less likely that we will get injured.

5.Morning Exercisers Are More Consistent

Even though afternoon exercise might be optimal from a physiological standpoint, research also shows that morning exercisers are more likely to stick to it that late-day athletes.

6.Evening Exercise and Sleep

Most research supports the idea that exercise can improve sleep quality. But does exercising too late in the evening keep you up? Studies have shown improvements in sleep from both morning and afternoon exercise, so it's not yet clear if evening exercise keeps you up. One study even showed that vigorous exercise half an hour before bedtime did not affect sleep.

Circadian Rhythms

Human sleep and wake cycles follow a daily cycle called circadian rhythms. It's this cycle that regulates our body temperature, blood pressure, alertness and metabolism, among other physiological functions. In general, these rhythms conform to our 24-hour day and may be reset based upon environmental cues. The time of day that we typically exercise is one of these cues. Research by the University of North Texas, in Denton found that although circadian rhythms are inborn we can reset them based upon our behaviors. For example, using an alarm clock, establishing meal times and even when we workout are all cues to help reset our rhythms. They found that people who consistently exercise in the morning "teach" their body to be most ready for exercise at that time of day. When they switched to evening exercise, they didn't feel as strong.

The ability to adjust your rhythms is important for athletes training for a specific event. The message is to train at the same time of day that the event will occur. Research supports this advice. Studies show that your ability to maintain exercise intensity will adapt to your training time. Therefore, if you do your marathon training in the morning, you may perform better on race day (marathons typically start in the morning). But if you train in the evening, a morning race day may leave you feeling weaker and slower.

[haakuturi]

+1 for mornings.

Even though I'm 95% cardio at the moment (trying to cut the fat!), I find that if I schedule morning sessions, I'm not awake enough to come up with valid excuses.

Whereas if I schedule gym for after work, I've got all day to come up with one lame excuse or another!

[Mikeyboom]

I've never been a morning person, Its always late afternoon/evening training for me, sometimes as late as 10pm and I still love it :pfft:

Thanks heaps for this info bobsta, good shit

I do enjoy afternoon workouts but am usually fatigued after a busy physical day at work, and mornings are alot more convenient, note to self though...might leave leg days for afternoons as the only exception, absolutely killed me today lol

<<<< Beef Boner

[haakuturi]

<<<< Beef Boner

:shock:

[nz_warriors]

As a meatworker also where the majority of the season we work 6am-4.30pm I usually would train around 6-6.30pm.

Thats when I usually prefer anyway, couldn't imagine going so early in the morning!