I just started a new job labouring, Im doing physical work alot of the day sometimes easier jobs sometimes harder, it depends. When Im not working Im commuting from work, I have a brief window after work where I train, lift 5x a week and I like to go hard, to failure on every set as thats how I usually progress from the last session. Im pretty shattered by the time the days up, and Im not lifting quite as heavy as when I wasnt working but thats expected. Is it possible to not be overtrained and progress like this? Its only been a few weeks so its too early to tell, I eat 4,500 cals daily and aim to sleep atleast 7,30 hours a night. I just dont want to tank my t because Ive heard all sorts of horror stories about overtraining and Im unsure if this falls into that category, I have one day on Saturday where I have a full rest day, no work no gym. Would appreciate any advice especially off other construction workers or people who work labourous jobs.
Keep doing what you’re doing, but be flexible.
Sometimes work will be easy, you’ll feel good in the gym and you can do whatever you want.
Other times you’ll feel tired and beat up, so adjust the workouts.
Like maybe you’ve been barbell squating and doing overhead press with the barbell. And its been going OK.
But then you have a tough week and get crushed at work and your back is stiff. So maybe switch to seated DB press, or press machine for a workout or two. That way you can still fatigue and train your shoulders without making your back worse.
And you could leg press or hack squats instead of barbell squatting until work slows down.
If you’re just trying to get big muscles, you can switch moves and still progress as long as you keep pushing close to failure. You just need to get tension on the muscle and make it tired.
And keep eating! Before and after workouts if possible.