Aside from figuring my caloric requirements to gain LBM, drinking tons of H20, and supp. 4-ad,Hot-Rox,creatine,P.Drive, myoblast,C, surge,HDt Problend 55 what advise does anyone have for people who have to swing 20-lb sledgehammers and hump around 300lb pipe all day. On a seperate note this has been my first experiance with any internet forum and so far you guys are the shit and I’m not one to ride other people’s dicks so I mean it when I say it Your adivice is appreciated!
You should be eating an insane amount of food. As much as you can considering the work. 5000+ calories for sure.
As far as training, it sounds like Joel’s New RR&D program would be a good one for you.
Thats a good one. Although I do not swing sledges. I work in the heat in texas, I am a auto tech, and I too would like to know.
Generally you just need to listen to your body in these cases. Eat a ton, as was mentioned, and see how you feel when you get home from work. If you feel good, feel like lifting, then do it. If you feel bone tired, sore, and completely worn out, then your probably better off not going to the gym or doing a lighter routine if you do go - you do not want to overtrain and wipe yourself out.
And if you ARE too tired, don’t despair – I personally think it is possible to put on a lot of mass if you eat properly and enough doing the sort of work you mention in your post - for you working out should be a SUPPLEMENT to your normal work, not your chief form of physical activity as it is for most of us. Even if your too wiped to make the gym on work days, on days off you can probably stand to go in and get a solid workout. Hope this helped!
Massive Eating + Sensible lifestyle + reciting and reevaluating your goals = whatever you want.
Keeping your body/muscles in balance could be an issue. Workplace injury prevention is a concept which needs further address. You train for sport so why not for work?
How about recovery. Lifestyle and nutrition are important as above but also I have had success with using suplements before during and after work. Surge or (Fucking) Grow! sound like good candidates
Damn, I would say that would be a work-out in itself. I would say Ike is correct on the eating aspect but as far as training I would stick westside training or some type of strongman training like what Patricia,Ko and some others do its more functional to what you do everyday.
I too work a physical job but I don’t change my training at all. Actually, I think my physical job allows me to recover faster. Just read some of Chad Waterbury’s articles on recovery methods. This may be just me and maybe this is individual. The only thing that I do differently than when I wasn’t working a physical job is eat about 400 calories more a day. One advantage to a physical job is that it makes it easier to get lean. Which means no cardio for me.
I appreciate the input guys, and I feel similar to JasonL. The program I’m using now (Joel Marion’s) does have alot of compound movements in it, but it’s still geared more towards the goal of a bodybuilder (reprange ect.) Lifestyle is one that I’m gonna have to look at in terms of sleep. During the week I’m 6-8 and sleeping by 10-11 but on the weekends I’m usually out till 4-5.
Hey wideguy,
I don’t know how conducive these recommendations will be, but if the pipe shape allows it, try to through in some high pulls, or try to lift the pipe faster, alternate the type of swing from day to day (left side only, right side only, overhead etc).
I’d makesure you have enough flexibility work esp, dynamic flexibility. Wherever you lift at, I’d probably cut back on the submax work to 1 - 2 exercises and try to choose stuff not very similar to how you “lift at work.” But definitely have the max work in and Dynamic effort work in.
Heck if your max is high enough, you might get away with work being your dynamic day. Just some ramblings.
Peace,
T-Ren