Is there any side effect, training right before bed? Example Training > Meal (proteinshake) > Bed. Are there possibly any benefits doing so?
If it’s a choice between training before bed or not training at all, training before bed is a great idea.
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Of all the possible combinations of Training/Protein Shake/Bed, you have hit upon the best one.
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This isn’t sarcasm right?
Personally I’d be unable to sleep if i did it And it would cause me to be worn out at work, which is a no go. But I guess it depends on how long you have to sleep and what you’ve gotta do in the morning!
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Its the only time of the day i have like 45min spare to workout, except monday morning and weekend. I’m doing a 5/3/1 and accessories GVT, every day one excersice. So i can concetrate on the movement and not getting timestressed. I need like 8h of sleep.
Do whatever works for you ultimately. Give it a try. I just know of i hit legs or back with volume before bed i would be wired for a few hours at least. Arms I would probably be ok
I used to do this all the time back in my perma-bulking days! IE: I used to train between 10pm & 11pm ish & go to bed around midnight or a lil sooner.
I workout before bed (in bed by midnight, will workout at like 10/1030) a lot of times if my morning is filled with client meetings or work. I usually work out, come home and put my meal down, and then go to bed. Seems to be just fine. I also get 6 hours of sleep a night consistently.
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I think you have plenty of options to get your training in then. It just revolves around whether you can sleep after training on how your week would look.
Thx for those infos. Yesterday i did my first workout before bed. Except that i had to wake up for a piss cause of the proteinshake, i slept the same as without training. Alltrought the intensity was kinda low (started really low on GVT 10x10). See how it goes with my next session of 5/3/1 Squats.
Maybe try some cottage cheese and fruit or mix your protein into a bowl of oatmeal instead of a protein shake if you want to reduce the liquids before bed.
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Not by choice, but for the last 4 weeks or so I’m finishing my session around 10.30pm or later. I’m training high volume 6 days a week, on keto/PSMF/IF. So far recovery is still on point with no observable cortisol issues. It’s not the perfect set up but does highlight what you are capable of when options are restricted.
How’s you volume? And how long are your workouts? I have around 20-25min per excercise.
I’m doing CT’s Fasted Way to Get Jacked program, so workout averaging 50 mins.
The benefits are that you’re training. The downside is that it’s not ideal. To be simple, the things that you want from a workout in terms of hormonal response are not the same as what happens when you go to bed.
If that’s when you can train and you can still sleep then don’t worry about it. What would you do if we all told you it was awful? Do you actually have any other choice?
The only other choice i have is training on saturday, sunday and monday morning where i have more time. 3 Days straight. But i think i would not work with the quality of the training. alltrrough i have also like oonly my weekends for familiy time.
I love doing 5/3/1, but i also love bodybuilding type of training. i dont know if there are more optimal templates for a short efficient workout. I don’t own the 5/3/1 Forever book.
Current Training is:
Monday morning
Bench 5/3/1 + Jokers + FSL
Monday evening
Rows 10x10 GVT
Tuesday evening
Squats 5/3/1 + Jokers + FSL
Wednesday evening
RDLs 5x10
Thursday evening
OHP 5/3/1 + Jokers + FSL
Friday evening
Pulldowns 10x10 GVT
Saturday Deadlift Day (more time)
DLs 5/3/1 + Joker + FSL
Squats 5x10
Pretty much 1 excercise per session. Training time 30-40min. I need that longfor one excercise (my condition sucks, but ive been working on it).
I have a very buisy lifestyle from montay to saturday. And if somehow i manag to have more time, i’ll do a full upper or lower day (exp. Bench + pull).
Looks like a good effort for someone with very little time. You don’t need the Forever book. I think it’s mostly just more assistance templates. You can garnish everything you need to know from the free articles and forums here.
This is kind off topic, but in an ideal world what time would you train, is there any scientific evidence on a time of day where performance is the best, I remember reading something about it but forgot the specifics.
3 or 11 hours after you wake up, according to Poliquin. Due to circadian rhythms, supposedly.