Job Getting in the Way? TRY THIS
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- เผยแพร่เมื่อ 20 มิ.ย. 2024
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empire-barbell.com/full-libra...
"BASE STRENGTH": 4.8 ⭐⭐⭐⭐⭐ from 170 Amazon Reviews!🔽🔽🔽
amzn.to/3d1pexd (also at www.empirebarbellstore.com)
Have big training goals and don't know the next move? Reach out to me for a consultation!
✅ DM me on Insta: @Bromarama
✅ or email: bromley@empire-barbell.com
⭐Full Workouts Uploaded DAILY on Patreon⭐
/ alexanderbromley
0:00 Short on Time/Energy/Focus
0:48 3 Areas to Focus On
2:13 3 Rules for Each Area
4:31 3 Ways Work Screws with You
6:03 Unpredictable Schedules
12:06 Short on Time
16:00 Low On Energy/Motivation
For those who work long hours or physically demanding jobs, scheduling your work outs can be daunting. These are a few rules for training when your schedule is unpredictable, your hours are short and your energy is low.
To get Bullmastiff for FREE 🔽🔽🔽
empire-barbell.com/full-libra...
"BASE STRENGTH": 4.8 ⭐⭐⭐⭐⭐ from 170 Amazon Reviews!🔽🔽🔽
amzn.to/3d1pexd (also at www.empirebarbellstore.com)
Have big training goals and don't know the next move? Reach out to me for a consultation!
✅ DM me on Insta: @Bromarama
✅ or email: bromley@empire-barbell.com
⭐Full Workouts Uploaded DAILY on Patreon⭐
www.patreon.com/alexanderbromley
I'm a tree guy. Do concrete on the side. Work out of my state most of the week. Baby coming. Just the fact that you made a video for us working guys with lives gets my respect. Thanks.
Concrete gang reporting in!
Congrats on the baby!!
Arborist?
@@-whackd he said he was a tree guy my dude not a brain surgeon 😂
@@B_Money27 it’s literally “a tree surgeon”
I’m a heavy equipment field mechanic and I can work anywhere from 40-70 hours a week. I found what works best for me is training be for work. So I’m up at 4 am and train for about an hour and 15 minutes and then get to work. I do a 4 day split (2 uppers, 2 lowers) and 2 of those days I do on the weekends so I can sleep a little more during the week. So Saturday, Sunday, Tuesday and Thursday is what I find works best for me. I work Saturdays her and there but I still just train before my shift. I still compete in powerlifting as well. It’s really hard to keep up with it and still come home and be with my family in the evenings but I still manage to pull it off. A lot of it comes down to will power and time management though. Something as simple as laying your clothes out for the next day having meals prepped and ready to go helps tremendously. SET YOURSELF UP FOR SUCCESS.
That last piece of advice is spot on.
Thank you so much boss, really needed this. As someone still very young I’m having to understand the adult way of living and it’s very exhausting with no plan
I do the same thing . Volvo CE field mechanic. I always hit the gym in my way home and do the whole spa recovery sauna deal at the end. I’m there till the end of the night but I’m also 22 no family so it works for now. On the weekends before my second restaurant job I’ll hit gym before because I don’t work until mid afternoon. Love the grind tho , if I’m not busy I get myself into bad habits
To prepare all the meals for the entire week on sundays are really useful.
Ive been doing the same for years. Wake up 5am, start to lift at 6am and at 8am i was at work. But to be honest, atleast for me some days were extremely heavy because i had pushed the shit out of me at the gym and after lunch i felt like i would fall asleep no matter of what. My son came to the world at 2022 winter and i was lifting 4 times/week and waking up 5am with not enough of sleep and then going to work. It was hard but luckily its much easier nowadays.
I regularly clock over 20,000 steps a day, half of which carrying awkward loads and my training has really suffered.
I’m excited to put some of this information to use and hopefully start progressing again. Cheers mate.
i worked in construction this summer, 12hrs a day, 6 out of 7 and actually had some of my best results during that time (aesthetically speaking). I know what its like and i respect the grind
It’s not sustainable at all, but I believe everyone should experience it at least once in there lifetime. Could be having kids or working 12+ h, doesn’t matter. Just to see what’s really important to someone and what defines someone as a person with certain core values.
@@MeinNameistCarlos i agree, it really teach you discipline and how much you can accomplish
@@MeinNameistCarlos what's not sustainable? I work 6 days a week, 10 hour days, month or two off in the winter. Been doing that for about a decade. I'm always fired up to train. Rarely miss a workout.
@@MeinNameistCarlos ive been doing it for 3 and a half years. And yeah.... it’s substantial to a degree. Im only 26 so i can keep up. Deload is soooo important. However i cant see myself doing this for too much longer. I feel my heart having trouble keeping up. I bounce around 190lbs-180lbs always shredded completely natural... cant keep up with calories. I have a decent appetite and okay diet. Better than most but its hard to eat 5k calories + a day.
By the way my day job is machinist.
All day im lifting heavy ass 100lb blocks of stainless steel. Putting them into a chuck thats about 5 feet off the ground and dialing them in to a thouhh by hand. Its like verticle wheel of fortune but you build the wheel. Or the price is right but it takes all the energy you can muster to get the chuck to spin half a revolution only to see youre out of tolerance and habe to readjust. Run time is abojt 2 mijutes then i have to take it out and put it into another machine about 20 feet away. LOL. Then repeat. Not to mention pushing heavy ass chip barrels around the shop. Thats harder than any squat ive ever done. Theres some jobs at work that literally feel like the leg press where im like maxed the fuck out feeling euphoric.
Shits getting old fast, but damn im jacked lol
People ask me what i do for back and i get ptsd. Like deadlifts all day everyday then more 2x a week at the gym lol.
So yeah this shit ain’t sustainable. Plus breathing in the dust all day makes c
A couple months back I started grinding despite similar circumstances and found out that I'm the type of guy that actually smiles and gets on with his breakfast jolly af once I read 'gym day' on my alarm clock, despite waking up at 4am to workout prior 7am job. Back soreness was a bitch when I had harder days at work after deadlifting but I kept on and seen substantial progress
I got my best gains when I was working in a metal welding company. My main task was lifting steel beams, helping the welders to do their job, etc. I was working 8 to 5, 5 days a week. I was running a 5 day split. I would go straight to the gym after work. Had to make some occasional adjustments, for example lift less weight on deadlifts or skip gripwork for that day, if I already "did some sets" at work. Otherwise - It was great. My working capacity also greatly increased.
I'm writing this for all of you working guys. It is possible. You are gonna make it. :)
Thank you! Alot of you tubers never cover this! Wether it's nutrition, training or anything fitness related. Not everyone has time to literally meal prep or tain consistently all year long. SMH 60+ hours a week in a steel mill on swing shift.
Also workout times. Most normal people either work out early morning or late night due to jobs and other obligations
A lot of them don't cover it because they've never experienced it themselves.
Yeah fitness i fluencers are generally momma's boys who have everything and they work a nice office job, don't work at all, or work at mcdonalds or something because they are too stupid to figure out that learning a craft is an option, so they are never truly tired and have plenty of free time
It doesn't even occur to them what some people are doing.
A week ago I had a ceramist/potter idk what u call them, the craftsman who puts tiles in ur bathroo... complain how he has been working insanely hard for 3 days now, using a below 10kg jackhammer to peel tiles off the walls on a house being renovated and carry them outside.. meanwhile I am a plumber and I've been demolishing concrete with a 15kg Bosch jackhammer, lifting it above head to demolish walls for pipes ro go through, and digging 2m deep holes for sewer systems for past 4 weeks non stop, every day, preparing a building for later easier work lol.. hell a collegue* and I were demolishing a 10cm thick concrete walkway with 2 jackhammers for like half a n hour one day, old concrete just wont fucking break.. and I work 10-12h a day
People don't know what hard work really is, so they can't even imagine it or think about it, I doubt there are more than a few thousand who do..
Dude I cannot thank you enough for uploading this. I’m struggling got balance an extremely physical job and training.
I work construction and constantly work turnarounds. I normally clock in 84 hours a week but still get up at 3 am to workout for 2 hours 6 days a week while working and raising a 2 year old with my wife. If I can do it so can you!!! Don’t let poor time management make you think you can’t reach your goals
You’re super human! Doesn’t work for me aged 60 😀
Sometimes it's better to take a break. Sleep is important as fuck
what time you go to bed?
@@deeznuts9196 10
84 hours a week...when do you live man? When do you find time to write a youtube comment? Sounds like hell on earth.
I've not got much time, but I have a home gym. Doing one lift every day for about 30 minutes, so far it's working for me quite well
this was SO USEFUL thank you so so much. honestly this was my biggest hurdle towards getting more workouts in - i kept trying to keep those even splits, or do the same thing someone with a ''regular'' schedule would and then get discouraged and start faltering when i didn't see the same results or didn't hit the same progress. i think i needed someone to ''give me permission'' to fucking adapt to my schedule....thanks a lot.
I’ve been keeping this video in my back pocket. I love how beautifully simple these are. I’m about to hit “go” on the predictably limited time variation. While working full-time and raising a 1-year-old, we’ve been demo-ing the floor and kitchen as well as prepping the floor and laying new tile while still trying to be a cohesive family. I’m lucky to work from home, but the time-suck can take on many forms.
As a parent and full time college student this works really well for me too!! Thank you ❤️❤️❤️💪
Thank you for making this video on an important topic that seems to be neglected.
A lot of us guys are average working class men with wives and kids, who also have a passion for working out, in particular weight lifting/strength training.
So your video has given me the tools necessary to structure my work outs around my work and family obligations.
These kinds of videos are much needed. Thank you very much.
While my work may not be overly physically taxing I do walk around 10km per day and under the sun and the elements (I work in a garden center) and I have to commute, which leaves me absolutely gassed by the time I get home, this was a much needed video thank you ! Your information is top tier !
Walking burns so much calories man and if you do too much hard for your legs to recover but on the upper hand it's good for you
When I left uni I went from working 2 days a week (16 hours) plus 3 days of going to uni to working 50+ hours a week. For me I’d just built up a love for training and enough discipline to keep lifting.
Thank's for covering this important topic. I will rewatch it several times to take notes :D Thumbs up!!
Just another awesome video with content not really covered anywhere else! Way to go Alex !!
I like that I can see your editing skills noticeably improve since I started following your channel
It's tuff I do roofs. One thing I've learned is u just have to get there. Once ur there you'll start to get the energy. I also support pre workout. Trust me I get up at 5am and I'm tired when I get home but when I get a couple sets in you start to aquire energy
I'm a runner but honestly just listening to the principals laid here can be applied to different sports. Clear and cohesive. Subbed.
Another wonderful bromley video
Been waiting for you to upload my man. Tuning in now
Just what I needed right now!
I am a very different kind of athlete but have the same problems. Stumbled upon this video in lazy searching for ideas or solutions or just something to start to read.
And I kinda like the way you structure the problem. I think this video might help many people from any discipline.
Those 3 points are the base around which I am going to try to build a new training program for myself.
Than you!
I work nights its a pain in the ass and my sleep is irregular. A caloric surplus is your best friend, also dont waste any time in the gym ( get in and get out)
this video come in as a blessing, this week has been impossible to train, took my oldest to the doc on monday, then tuesday had to take the baby and then on wed i made it to the gym but they turned us away from the childwatch because the baby had the sniffles, and then today i did wake up at 5 am to make it to the gym but then my middle daughter had a nightmare etc...it's already thurs and i had a break down this morning, it feels sometimes like everything and everyone is against me.
Very helpful breakdown, thank you! Also, I am reading Base Strength and it is extremely informative.
Just starterd a run of night shifts and this fits in perfectly for me. Amazing content cheers Alex 👍
This is so incredibly full of value
You have addressed a very important topic that deals with real life issues that many of us face.
I think that just one workout per week program can also be effective. It can be one major pressing move (bench, OHP, wt.dips) followed by squat or deadlift and finished off at rows/chins. One top set or AMRAP set for each exercise.
I like this new style of video! Methinks you'll hit 150k+ subs in 2022 with this approach.
Thank you so much for this when I was younger I could train a lot and had plenty of energy now that I'm older and I work so many hours it's hard to keep consistent
I'm one of Alex's clients that got a 12 week program from him. I have very little time per day, and I basically got the 2nd method he presents here. I cannot express to you how effective this shit is. I'm 6 weeks in, and as an advanced bencher I'm already as strong as ever. I started at 275 and I'm already projected to hit 315 if I were to test right now at a way lighter weight than I was back in my prime. It's insane how little it takes to get huge and strong if you're smart about it!
Glad its working out!
Hmm Im not sure 3 plates counts as advanced
But glad to see it's working
@@getstrongby4038 depends on his size dude
@@getstrongby4038 what if he's 15 years old weighing 50kg?
@@BlacksmithBets I doubt many 15 year olds are buying Alex's programs
It is insane that you put this content out for free. I think everyone in the gym could benefit from watching this video.
Yeah....shift work,and gym life takes up a lot of energy.Thanks for the thoughtful tips!! Digging the new graphics....long live the white board.....lol
What do you do for work?
@@learnallican3627 Sanitation
Awesome content again, as usual 👍🏼💪🏋️♂️🏋️♂️
Needed this. I potentially work upwards of 100 hours a week with a family. I’ve watched videos similar to this in the past and they miss the mark by a mile. Great job!
Excellent video. Subbed. Thank you!
I was alot more jacked and energized and into it when I wasn’t working it really dose take a tole on your mind and energy and motivation for sure. I always said if i was financially free I’d be huge and mentally healthy.
yeah having a job takes so much away from your personal goals and no matter how hard you grind it affects your progression
I know people that work 10 hours a week, live at home and don't pay rent and STILL complain about not having time to workout and sleep... This Video Is For Real Men.
Union rodbuster. 8-12 hour days...this is perfect. Thanks
Nothing that a Monster energy mixed with pre wo cannot fix.
Thanks for this
Wow, this video looks like it could really help me. Let's see what can I improve in my AB type split centered around a main Squat or Bench lift and 2-3 supplementary exercises in 6-8 rep range routine that I was doing for the past 8 years!
Great video!
Great piece of info!!!
Great points.
I really like the information here. I have a physical job but it's very variable, makes gaining weight difficult to predict.
Thank you good sir really appreciate this video 🙏
love this video, a lot for me to take away. intuitively ran an autoregulated A/B split when started emergency medicine for around a year, and now on some programming from Base Strength due to less intense shift work. This stuff will be very useful for me going forward though!
You are in Canada or US?
UK
Excellent information 👍👍👍
This is great info
It's almost like you can read my mind...very helpful video and funny enough, I just decided to switch to an A1B1 A2B2 program exactly like you recommended!
I really needed this thank you for these tips I’m in 10th grade with a job 5 hours a day after school it’s really hard to get into the gym
Really appreciate this content! So many programs / instructors assume everyone sits at a desk for 8 hours and then have 2 hours a day to train!
I sit at a desk for 8 hours and the mental fatigue is worse than physical labor fatigue for me most the time.. I was better off working in a warehouse walking 10,000+ steps a shift motivation/energy wise :/
Either way you go you’re screwed haha
Good info!
I told my wife and kids I was going to the store to buy some weights and I never came back
💪🏽😎 👉🏼 now living my best life
I love your content
I do concrete, work 5-12’s on average. I found for me that a push/pull works the best with supersets. I did however cut deadlifts out. The energy levels weren’t there every time I pulled “heavy” on the deadlift. The bro split also for me didn’t seem to work with time. I’m thinking of training on the weekend just to save myself time with the family
talking about unpredictable.. i plough snow during winters and on top of that all the extra jobs that i get. Winters are tough to balance work and training
I like that snowman painting
I’m a boilermaker/pipefitter so depending on the job I’m either swinging 8-12 pound hammers all day on exchangers or fitting pipe in the rack. It’s a lot of manual labor and I live in Texas so it’s normally ridiculously hot
this has been my method of lifting for years
Most underrated lifting channel on yt
I have an irregular schedule, I wouldn't use an upper / lower split, but instead a full-body A/B split. That means I get to workout the entire body more often whereas upper / lower could have me train each body part only once.
A splits: Deadlift and Overhead Press, quads, chest and back
B pslits: Squats and Bench Press, hams, shoulders and back.
I'd alternate heavy and light for each so heavy deadlifts (5x5) meant light overhead presses (3x10). Then shit like 3 sets of 12-15 reps for assistance.
I drive a semi. I structure my day around my workouts. I go to bed around the same time, wake up around the same time then train around the same time. Consistency makes getting it done easier.
The first vid ive found talkin bout those of us with lives.
Thanks for doing this video, really refreshing to see a fitness individual who speaks on this. Not many want to speak about the reality of life. 💪🏽
love the dogs
I work 12 hours a day 2 hours of that is travel for work in an unpredictable schedule week to week and have 6 kids at home, before the kids came along I trained 2 hours plus a session 6-7 days a week . Since then I started to realise I didn't have as much time to train everyday so I took a step back and set up a completely new split cut my training days down to 4 days per week with 1-1.5 hours per session. I'm not perfect either I miss days, life happens then have to make up for it on other days. Just don't miss too many consecutive days.
The key is 1. Train around work, if you work a late shift train in the morning, if you work an early shift train after work. If you work on call and don't know whether you're working or not, get to the gym as early as you can before that phone rings!
2. Train on weekends. 2 of my sessions are on the weekend which means I'm always guaranteed to train. And you need to train before everyone wakes up, this way you have no interruptions and get the most out of your training. Given that you get enough sleep the night before.
3. Supersets. Supersetting will cut your gym time in almost half, (and it's great for conditioning). Squats and OHP, Deadlift and Bench, Back and Bench, bis and tris whatever it is superset as much as you can, unless it's a Max effort day then take the rest between sets needed.
4. And of course a great partner, I definitely cannot accomplish any of these things without my partner in crime, me and her train at different times so that one of us Is home with the kids while the other is out busting there ass off!
Right now I carry trees around for work and I hit the gym before or after. I do deadlifts everyday and a bodybuilding split.
Some mornings I am burnt out. But I recover well. I plan well my routine well. I push myself at both work and gym. My strength and physique are both growing. I don't believe I'm over training. I am a hard worker. I respect people who work hard and challenge themselves.
Good stuff
I find that this video is giving me a lot of good ideas because it's hard for me to fit lifting in between Jiu-Jitsu and kickboxing.
Aye, at least you're still kickin ass! Lol
Working 12 hour days, 3-5 days a week and a hit travel each day I just focus on the compounds squat bench deadlift ohp pull up and row, just vary these in some way focus on what you want the most get in before work (after if your that tough) listen to this guy and other smart fitness you tubers out there
Hour travel *
I tried doing the typical four exercise over four days and with work stress it just wasn't sustainable. Was planning on doing squatting and benching to get new PRs so glad to get my view reinforced by the master.
I don’t about anything but those examples like ‘’maybe your spouse is hounding you to bla bla’ is so damn true, you do have a ton of experience 😂
Watching this from the perspective ive been getting in 3-4 days a week but im out 9pm-11/11:30 pm and having to get up around 5. Rough sometimes any ideas help
Working Construction doesn’t do me any favors after a long day either.
I reached a point I just do one big exercise per day lol 🤣 I have equipment at home Incase I can't go to the gym max it'd take me is 20 mins including warmup......and even when I feel like I'm not doing enough I go by the motto something is better than nothing 🤷♂️😭
I'm going through your backlog of videos after having only recently found your channel, and I gotta say I found your sense of humour in this video really funny. You should return to this format of sprinkling in jokes to your new videos, IMO
I'm a truck driver for a gas company, I deliver 300 lb liquid (nitrogen, argon, oxygen) etc for 10-12hrs a day, we're always short drivers, struggling to make it to the gym in the morning usually fucking exhausted, have to get up at 3:30 to workout and be at work by 5:30.. Usually average about 5-6 hrs sleep on week nights too 😩 thanks for making this video
I used to work on the railroad ..hard labour, unpredictable hours. I trained seriously 2times per week on the weekends. Bench saturday morning or friday night, squats and deadlifts on sundays. In the middle of the week I trained a little shoulders and single joint excercizes on a lighter labour days. I didnt have any kids, only a girlfriend.
Love your stuff, Bromley. I have a somewhat related question. My gym is closing for about 2 weeks over Christmas (I'm a professor using a college gym.) My plan is to just push hard going up to Christmas, do some bodyweight stuff / I have a couple sandbags at home to do some movements to get light work in then start a new meso early January. Any advice? Also, this might be a timely video.
You won't lose strength even if you take 2 weeks off. doing BW stuff in these two weeks could give your joints a nice break while maintaining strength and even improving endurance. Hope you enjoy your break Dr Nelson!
@@vikingofironthor9818 Thanks, Viking.
Don't overthink it professor. Take a deload and enjoy the break. Come January you'll see the resolutioners fizzle out and all will be back to normal.
$0.02
@@HooDRidEWhiteY Lol. You called it. Thanks.
Alex... do one for the weekend warriors... I have all the time in the weekend but not on weekdays..
Not Alex, but having played with a lot of different training styles before, I think if you can only get in the gym Saturdays/Sundays AND you have a lot of time, you should consider doing something like conjugate Max Effort (ME) days on those two days. E.g. Saturday would be ME Squat variation, Sunday would be ME bench variation. Backoff sets after the top single, and then appropriate accessories. You should try to be somewhat active during the week, like on wednesday do a light pump workout at home, basically active recovery, just to force blood through the muscles/joints to prepare for the next weekend. If you're like me and workout at a commerical gym without any kind of specialty equipment, I basically use 5/3/1 to approximate this by working up to a single at my training max, followed by the AMRAP weight for that week, and then either another AMRAP at the first set last weight or sets across.
@@strengthcircus Thx... it make a lot of senses... I'll give it a shot...
I quit my job, worked great. 👍
I train upper body on saturday and legs on sunday and it works very well for me.
Protein synthesis only lasts for 48 hours. So you need to train more often
@@gregpettis1113 no i dont.
@@gregpettis1113 You done pissed him off.
What are your thoughts on super-setting antagonistic muscles to get more done in a session?
That and simply giant sets. Dont worry about the pump. Just get the sets in.
My best trick is using my two days off effectively. My first day off I do my heavy squat, my volume bench, and a strict row followed by high pulls
The next day I do fluff and pump (FAP) supersets. I do calf raises supersetted with tib raises, neck curls supersetted with neck extensions, the skull crushers supersetted with bicep curls.
Boom, my everything is hit except my.... Upper...inner.... Pec
That's a smart setup man
I used to work at a gym and they would let me lift when I finished everything that needed to be done. I wasn't as focused because I was there all day and was going backwards. Then I left the gym working 6 hour days. To working 10 hours a day at a harder job. Then lifting 4 days a week instead of 6. And my results are much better and my splits changed.
I'm a long distance runner. With a hectic work schedule.
25-30 years ago,autoregulstion was also called instinctive training.
Funny enough I had the best strength and muscle gains during my time doing construction and doing a tough ass program at the same time. It was just 2 different workouts, a deadlift/chinup day 3x week and a squat/bench day 3x week.
you deadlifted 3 times a week while doing construction?
@@ronihalabi yes, but with deadlifts specifically I did all of my percentages off of a submax single. For bench, squat, and chinups I used previous PRs. I was also in a calorie surplus the entire time pretty much
@@Tee468 oh shit, sound solid then good hard work brotha
Can the Squat be swapped for Leg Press? I'm asking because I have leg length discrepancies and I just want to drop squats all together.
I ended up going to the gym twice a week because of my work schedule. I mean, I do sometimes workout at home whenever I have free time, but I really miss my motivation of going to the gym every day.
Any tips to increase my appetite?
People make time for things they find important, but let me tell you. Your health is the most important thing in your life. Your family, your job, your kids comes 2nd to your health. Take care of yourself first so you can take care of everything else. Your welcome.
Thanks for the important reminder. It's easier to help everyone when you're literally strong enough to help everyone. Working out makes that all the more easier.
I’m a machinist but my job isn’t physically demanding to the point I can’t get in the gym but I it’s hard to take the time to eat and sleep enough when I work 10+ hours a day with a 30 minute drive each way to work
Rebar guy here
TH-cam is reading my mind again.....