Anons that work/worked a physical labor job, how did you manage all the fatigue from lifting routine?
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Anons that work/worked a physical labor job, how did you manage all the fatigue from lifting routine?
Thug it out
Just like when you went to the gym for the first time, your body will adjust to the extra fatigue. Either go before work, if it's easier for you to wake up early, or give yourself an hour or two after work to rest and then go until it's easy to just go straight after work.
In general? You don't. If you're working hard at your job and being a top employee on track for promotions, you don't have any energy left for exercise either before or after work. You barely have enough energy to do anything active on the weekend. This is a problem that even OGs like George Hackenschmidt talked about back in the 1910's. You might be able to force yourself to go to the gym for a bit but mist likely you will burn yourself out and either your lifts or work will suffer. And since one pays the bills and the other doesn't, you'll stop lifting. Realistically you have two options:
1) Get promoted to foreman/manager as fast as possible so you actually have energy to do things outside of work.
2) Make work your gym, which is what Hackenschmidt recommended. At all times, practice proper lifting form and concentrate on using your full muscular chain whenever you do anything. Eat a lifting diet as if you were going to the gym. Do light exercises and stretching in the morning or after work. And then also get promoted to a management position as fast as possible so you actually have energy to do things outside of work.
Not true. You simply need to be smarter at fatigue management, and be disciplined enough to minimize drug/alchohol usage . You can't don't do 8 billion sets at the gym, while busting your ass at your job while only having 3 hours of sleeps because you were hung over from drinking.
OP here, this is what I'm trying to do, fatigue management, I stopped trying to be le strong gym dude and I started using those lil carts you put weight on top of it even though my workmates are always making fun of me. I'm not sure if my job compares to heavy construction shit since it's only a store where you have to restock shit but being on ur feet all day is tiring (and it's making my toes numb), plus all the things we have to grab is in a basement and going up and down stairs while carrying even 20-30kg boxes is also tiring, it's like doing weighted stairmaster most of the day.
>just find a new job
I'm a NEET with no experience, I need this badly, maybe in a year or two but I need to survive this now
your boss can get fricked. do the work as slowly as possible and take your time doing everything. don't bust your ass for some wanker who'd drop you for frick all reasons. the good thing about manual labour jobs is that you can easily find another. don't ever compromise your health for your job. don't ever lift more than necessary at your job, and don't let your ego and gym identity make you lift heavier stuff than you should. if it's heavy, ask a coworker for a hand or use whatever lifting machines are provided
numb toes is from shit footwear, that will follow you to everyjob you do, took me too many years to figure out footwear.
Luckily these days I get to just wear thongs and frick shoebies who think thongs are bad.
I worked an active warehouse job before, not the most physical but would often be on my feet all day building pallets. I was fatigued at the time but would drink coffee when I got home like a fool and workout. The fatigue was pretty intense.
In retrospect, it would’ve been more manageable if I had stopped squatting and deadlifting like a moron. Any spinal loading movement like the aforementioned will cause crippling fatigue with a physical job. But doing cable pulley shit, dumbbells, etc with good form and relatively high intensity is fine.
Sleep and rest days are key. People shit on Dr. Mike here a lot, but in essence if you’re managing a lot of fatigue you need to choose high stimulus-to-fatigue ratio exercises. These are essentially the ones that give you a gnarly pump and hit your target muscle really hard while ideally not requiring tons of cardiovascular input or work from non-target muscles
>if you’re managing a lot of fatigue you need to choose high stimulus-to-fatigue ratio exercises. These are essentially the ones that give you a gnarly pump and hit your target muscle really hard while ideally not requiring tons of cardiovascular input or work from non-target muscles
You should focus on the muscle in any case if muscle is your focus. It won't reduce fatigue because your energy is still highly focused on something. No free lunch.
So fricking stupid. Have you never been to gym at 5pm? It's full of work trucks and dudes training in gym clothes + dirty workboots. There's been tons of powerlifters/bodybuilders/strongmen who worked labor jobs. There's tons of anons here who work construction and other labor jobs.
Hackenschmidt's time was different. Physical labor back then was fricking serious work, usually all hand work. An example would be trench digging. Back in Hackenschmidt's day only the most expensive jobs ever had the chance of having a trenching machine on hand, so 99% of trenches were dug by hand, where as today most trenching jobs are done by a trenching machine as anyone can rent one from the local tool rental place.
Dudes still work hard jobs in long hours though. Dudes still have to dig with shovels, get on their hands and knees, haul heavy materials from one machine to the next, stand for 8-12 hours a day, etc. Automation has replaced many workers but the ones that work still have to work.
>t. pest control technician and manager
>stand for 8-12 hours a day
Why is this so hard for so many of you frickers? I've worked for over a decade at a job with absolutely no seating, I'm on my feet a minimum of 8 hours a day and I've never found it exhausting or had a problem hitting the gym after work.
Cashier at Walmart isn't a seal job, anon.
this poster is moronic eat clean good quality proteins eat carbs and don't cut too hard
This doesn't work if you're natty. The only thing that works would be roiding for recovery.
i'm natty and it works for me so glad you lost the genetic lottery and now cry about it on IST kek
You infetil. People work out for compensateing regular wprkforce movements. For body evenity. Learn an rock.
>infetil
>compensateing for wprkforce
>body evenity
>learn an rock
wtf are you saying dude
I work as a logger, its pretty mangeable once you get used to it.get a bit of rest after work and eat something then you're golden. Maybe drink a small coffee if you're feeling very tired
How in the frick do you have energy? I did green chain back in my teens and basically just crashed at the end of the day. It's actually what started me going to the gym after I quit that job cause I didn't want to lose the gains from a year of green chain.
I've never tried it when I was working, but I'm sure ten minutes of stretching or yoga would help.
I'm sure most would just drink or get high.
when i was mowing lawns 14 hours a day, i would do a short stretching routine after every few houses. it was just
>deepest squat into reach for toes
>hip flexor stretch
>bend your wrists back into extension as far as they can
>hang from a tree branch to decompress spine and shoulders, rep out a few pull ups while you're there
>do some very light banded pull aparts to stretch pecs and promote good posture
and brace before you lift anything, avoid bending your lower back, ask for help if it's a heavy object you're lifting.
I like to do b***h tier shit with decent volume. What I mean by this is only 1-2 lifts per workout, but I’m doing something every day. Days off I’ll do more. No real routine do what I feel like try not to hit the same things a day later. It seems to be working better than anything I’ve done.
>monday
Curls 4x10
Lu raises 4x10
>Tuesday
Squats 2x10 (knee issues + naturally big legs I could probably squat 2x a month tbqh)
>Wednesday
Lat pulldown 4x12
Curls 4x10
>Thursday
Dumbbell bench 4x8-12
Lu raises 4x10
>Friday
Dumbbell row 4x12
Forearm curls 4x10
>Saturday
Dumbbell bench 4x10
Curls 2x10 2x20
Lu raises 3x8 2x20
>Sunday
Rack pulls 3x5
Any accessories I feel like
>Anons that work/worked a physical labor job, how did you manage all the fatigue from lifting routine?
I didn't. You can't recover properly, the wear on your body accumulates, and eventually you feel so miserable all the time that you have to quit either the job or the lifting.
Not even sleeping 10 hours a day will do it for you. You will burn out.
If you are in a physical labor job my best advice is: don't. Hand labor is low status and low wage most of the time.
Even if you're paid handsomely, people won't respect you. Your body will deteriorate over the years.
Working out should be the last of your priorities here. Change careers to something that pays well and doesn't destroy your body.
Until then, you can do some calisthenics every other day, I guess. But focus on improving your career.
Don't fart around weights and treadmills while stuck in a low status job.
Life is too short to spend it breathing in toxic fumes and grinding metal to make your boss rich.
What if the job is comparatively low stress on the body (electrician vs most other trades) and your goal is starting a business so that hopefully by your late 30s/40s you can have a team of hispanics working for you and just work in an office/maybe from home?
>and your goal is starting a business
You and every other dipshit tradie. Lemme guess, your brother's uncle's father in law's cousin's friend cleared 6 figures and you thought the trades would be a lucrative career? That you were somehow gonna be the exception to the 90% of trades who make, at best, 70k working 6 days a week?
Spics can't do electrical work. If you want to own a residential electrical business you need to hire young kids who don't understand how bad they're getting fricked money wise.
>a trip gay intentionally misleading people and being a demoralizing troony Black person
kys
>physical labor job
>posts a guy working at a grocery store
lmao
He made this thread the other day but said he started a stocking job and it’s exhausting him right now.
The thread mostly agreed
>you’ll adapt its new + lifting makes it harder for you to adapt to than the average wagie working that type of job
>do your cardio or no shit you’ll be all out of breath with a high HR within 30 minutes
I’m in the same position. Did a ton of cardio, did just fine working retail stocking jobs. Left that job didn’t do cardio for almost 10 years and now that I’m back it’s killing me.
First of all, train no matter what. Might be a shit session, but then tone it down that day, but dont skip because you are tired.
Sexond of all, make sure that you dont wear yourself down on the work. Manual labour does not mean to waste your body for the bosses profit.
Fatigue? What?
I used to leave my construction job straight to the gym and lift heavy as shit. Never got fatigued.
Deload after 4 weeks? Yes but never low on energy.
You are just weak or have a shit diet.
Worked construction site 10 hrs a day.
Stopped working out because I didn't even have the time
Just keep doing it. Don't think about it. By Friday you're a zombie.
I work as a drywaller. I had to cut all heavy compounds out like squat and deadlifts. Bench and OHP are really the only barbell compounds I still do. The rest is dumbbells and cable work.
Every manager for labor jobs I've had always chuckled and said I'd cancel my gym membership cuz of the workout I'd get. At the time I walked 5k to and from work, lifted, and usually slept alright. Only thing I hated was my girlfriend at the time, which led to a lot of weeks with maybe 2hrs of sleep cuz she was a fricking psycho. Managed to move out after she told me she has thoughts of stabbing me and would scream at me for "typing too loud". I still made it to work on time and still lifted.
I'll rest when I'm dead(hopefully soon)
lmao why were you even with someone so crazy in the first place
admirable, YGMI, sounds like you already have tbh.
Sleep at least 9 hours and same time everyday. Don't do a bazillion sets just do compounds 5x5 for strength and then accessory or 2 after. I can manage usually 3 or 4 days at the gym.
Never give up on squats its like the baseline strength movement.
Even though I'm working 8 hours a day and lifting on top of it I can't seen to "crash" like most anons here do. I'm sleeping from 11pm to 6am most days which is when I go to the gym and get to work at 11am, then leave at 7 ish pm.
The people I've met who maintain a regular labour job and a 5+day per week lifting routines all lifted before work.
I lift before work, at 6am
EAT MORE FOOD DRINK MORE WATER,
YOU HAVENT EXPERIENCED HARD YET
I don't. I work 10 hour days and i'm very tired at the end of the day. I work out on my days off
Most of the things were already said. I'm trying to lose weight right now so I'm doing OMAD with a big meal that I eat during work so that I still have energy to work out after my shift. Also I have very shitty knees so my heavy squat day always needs to be on a day off.
Yeah I was trying to drop some pounds before Christmas and I found it was far too strenuous to do any kind of daily fasting. I ended up doing IF at a really basic 8:16 split so that way I would at least have protein intake while working (I do pest control).
Also I've found pilates is a fantastic set of exercises for someone doing manual labor. Really helps the stabilizer muscles which are constantly worked while on the job.
I was so young back then
I don't do my job and when I'm forced to I just lift or run the heaviest thing to the place it needs to be at, limits my fatigue when I'm not doing these homosexual ass endurance jobs.
you get used to it and after a while 12hr shift plus 1hr gym session is the new normal. your body is so good at adapting to seemingly challenging things. once you go through growth like that after being sedentary or stagnant for so long you start to feel pity and disgust at the majority of people that are too scared to do something difficult. (mental or physical)
>stomps your fatigue into the pavement
So eat red meat, got it.
DONT BE A b***h
A physical job actually leaves you energized for regimented Fitness as well as socialization and hobbies. It's in reality sedentary jobs indoors that sap your physical Vitality as well as your mental motivation to do anything after the fact the seconds pass like hours and all you want to do is stuff yourself with food.
Worked for a moving company during college summer my freshman/sophomore years
...You don't.
Lifting is a luxury for white collar people
you are dysgenic if at 18 - 22 you can't recover properly but then again you are probably brown too kek
Verification not required.
I am less fatigued now on a daily basis than before I started lifting. I used to drink a lot before lifting, so that might be why lol. But if you’re very fatigued on a daily basis I can almost guarantee your nutrition is not where it needs to be