strong in the morning?

[uzbekistanian]

My schedule just changed and now I have to lift at 0630 on the weekdays. The first workout is tomorrow. I've never done lifting this soon after waking up, and I'm generally not tired or sluggish in the morning, but I am definitely less alert and my motor skills are not at their best compared to later in the day.

How do I prep my body and CNS to maximize my strength in the morning? Any advice appreciated, because I'm not really doing anything right now for that purpose. OH squat is probably good for shaking up the body from inactivity, but what else?

 

[ghostwipe]

I always lift better at night.

 

[Tr4f1ka]

I always lift better at night.

me too...

basiacally in the morning i feel like shit... no matter how long i slept / when i woke up / did i read anything / is my head turned to north / are there any underground waters beneath me / was i kidnapped by aliens...

every morning i feel like something crawled in me during the night and died...

 

[Standard]

try going through a good stretching routine just after you get up to get warmed up and wake your self up a bit more. Don't expect anything good for probably the first week until your body gets used to the routine, then it should be fine. I used to workout at that time in university now if i try my body feels like its trying to kick my ass from the inside out in retaliation.

 

[ohio92]

I usually lift better in the morning. I like to lift at 6 a.m. I think it is the fact that I am fully rested and don't feel the fatigue as bad.

I would suggest getting at least 8-10 hrs. of sleep the night before your first morning session.

 

[younggunz]

My schedule just changed and now I have to lift at 0630 on the weekdays. The first workout is tomorrow. I've never done lifting this soon after waking up, and I'm generally not tired or sluggish in the morning, but I am definitely less alert and my motor skills are not at their best compared to later in the day.

How do I prep my body and CNS to maximize my strength in the morning? Any advice appreciated, because I'm not really doing anything right now for that purpose. OH squat is probably good for shaking up the body from inactivity, but what else?

A few studies have shown that testosterone hits it's peak for the day about two hours after you wake up.....I always feel weak as crap if I lift less than an hour after I wake, but I do notice good lifts if I hit the gym within the first 3 hours of waking up..

 

[h7jb7sg1e]

GPP warmup works well, keep it short 10 minutes or less
basically calisthenics and gross motor drills (burpees, jumping jacks, skipping rope)

 

[Keith Wassung]

I will give you a couple of thoughts on this.

First all of, your body will get used to just about any thing, given time ( normally about 3 weeks) Do it for three weeks and you will be wondering why everyone does not train in the am. When I was competing, I normally trained in the later afternoon-early evening, ie just before the first of my many evening meals. I noticed that most of the lifting contests that I was competing in were in the morning/early afternoon and that it was an advantage to me to train in and around the same time. I also realized that it was best to "mimic" contest conditions as closely as possible and so about 4 weeks from a contest ( at least the major ones) I scheduled my training during about the same time as the time of day I would be competing. I would load up the bar, weights, squat racks and take them to a nearby open area, often a basketball court, lay die plywood, set up the racks, bench, etc and then do my workout out in the open, just as if I were competing. It was a pain in the ass to lug all of that equipment around, but it did wonders for my contest performance.

Just stick with it and it will happen

Keith

 

[Darph]

This is what I do when I have to do a morning workout, but i'm no ^
First, Do static stretching before you go to bed. Make sure you get some complex carbs and some casein protein before bedtime.

Wake up, eat your breakfast and take your vitamins and supps. Take a shower, brush your teef, do some dynamic stretching while you digest.

Then..go assplow 900lb clean and presses. :icon_twis

 

[Lusst]

Wake up at least an hour before you lift, get something in your belly, and take care of business.

edit: Great advice Keith...I'll have to give that a go.

 

[JoeU1741]

Great stuff.

I'll just add, the main points of moving around, doing warmups etc is to get your body temp up, which you'll need for optimal lifting (by afternoon it's already elevated due to normal activity).

So like others have said, a solid warm up routine or getting up early and moving around before lifting will help.

If you have the option to train on a weekend in the afternoon, I would shift your heavy back/ leg exercises to that day, so you can avoid heavy spinal compression for the early morning workouts.

I've been doing morning workouts for the past few year and it's great once you get used to it. In fact I prefer it now, I get into the gym more regularly and feel better during the day.

 

[Keiwil]

Personally i need to build some negative energy during the day before i start lifting :icon_twis

So maybe you need to get that adrenaline running, your coordination and strength will be there

 

[HitmanNO.1]

I cant lift after work, Im beat to shit