Category: Strength

Strength: articles about getting strong: pushing, pulling, and lifting more weight.

Morning Workout: Training Early

I’ve decided to write a post for those who train in the morning or are thinking about working out at this time. There are some potential advantages to start your day by going to the gym:

*Scheduling: ultimately the best time to exercise is whenever you can. It may be that training early is what works best for you—what fits best into your schedule. This alone is enough reason to consider morning workouts.

*Temperature: Working out can be very challenging if you live in a hot climate, especially in summer months. Getting your exercise done in the mornings is a way to avoid the heat.

*Age: Vince Gironda claimed that more mature trainees (40 and above) tend to have much higher energy levels in the morning. This isn’t backed by research, of course, but it was also a practice of legends like Jack LaLanne and Bill Pearl. I’ve noticed this personally—it seems my energy levels are much higher in the morning compared to later in the day.

*Avoiding the Crowds: Most of the gyms where I’ve trained are less crowded in the morning, especially compared with the evening hours. You may spend less time waiting for equipment if you choose to go early.

*Fasted Training: This one is controversial, but training before breakfast (if you eat it) may be a strategy for targeting “stubborn” fat.

Those are just a few advantages that come to mind. But I want to reiterate something: the best time to workout out is whenever you can.

I have one important caution for those who choose to train in the early part of the day: the spine is more vulnerable to injury when you first wake because you’ve been horizontal all night. This causes the discs in between your vertebrae to be full of fluid and less flexible. This can make lifting more dangerous, especially abdominal training (sit-ups) and squats/deadlift.

You can avoid problems by getting up two hours before you lift weights, which gives enough time for the discs to return to their normal state. Waking up two hours earlier may not be practical for you, so I’d advise you to experiment and see what works for you. Walking is supposed to help drain the fluid, so warming up on the treadmill for a while may help. Just be aware that there are some risks involved with training immediately after you wake.

Prison Muscle: Workout Lessons from The Slammer

Below is a video from a prison weightlifting competition.  I’ve always been impressed by these lifts (though I can’t say the same for their singing).

But I’d like you to consider some of the lessons we can learn from these guys.  Here are a few that come to mind:

1. Supplements aren’t important 

We can safely assume these lifts were done without any help from bodybuilding supplements (unless you think they can order them in prison).  This reinforces something I learned a long time ago–you don’t need them to get big and strong.  Yes, there are a few supplements that work, but they are definitely not necessary.

2. You don’t need massive amounts of protein to build muscle

I’m sure inmates do their best to get extra protein (buying extra food, etc).  But ultimately they have to eat whatever meals are provided to them–I doubt any of them are getting the “1.5 grams of protein per lb of body weight” you hear so much about (see also How Much Protein?).

3.  Optimize your testosterone

Here’s where I’m not sure about cause vs effect.  Some speculate that prisoners are so strong because they already had elevated tesoterone levels, even before their incarceration.

This is certainly possible, but I also wonder if the conditions in prison cause elevations in testosterone.   Perhaps being in a highly competitive environment (understatement) is a factor.  We also know that prisoners tend to get plenty of sleep, which is important for the manly hormone (see Sleep for Muscle).

Regardless, it makes sense to do everything you can to optimize your testosterone levels.  Getting enough rest, limiting your beer consumption, and eating broccoli are just a few things you can do for this.

4.  Keep things simple

Prisoners have a reputation for using anything at their disposal for training.  There’s nothing wrong with training at a well-equipped gym, but you don’t need fancy equipment to build muscle and strength.  You can do plenty with just basic equipment, like barbells, dumbbells, a pull-up bar, etc.  Your best bet on building a great, powerful physique is to get strong in the basic lifts: squat, deadlift, etc.  This is one reason I’m such a fan of Jason Ferruggia’s Minimalist Training.

Watch the video and compare this to what you see a lot of guys doing at your local gym: