References 1. In one study, 585 people trained their non-dominant arm for 12 weeks. The study involved 6 sets of curls and triceps extensions with six to twelve reps per set. (It wasn’t stated how many times per week they trained.) Some people gained a lot of muscle but a few others gained no muscle or even lost muscle. See Figure 1 for results www.researchgate.net/publication/7794282_Variability_in_muscle_size_and_strength_gain_after_unilateral_resistance_training 2. Another study showed that there were way fewer nonresponders when people were put on personalized training programs instead of one-size-fits-all standardized programs. www.researchgate.net/publication/311536467_Does_a_personalised_exercise_prescription_enhance_training_efficacy_and_limit_training_unresponsiveness_A_randomised_controlled_trial 3.Research indicates that, all else being equal, unilateral exercises generally have higher levels of muscle activity and force output per limb compared to bilateral ones. pubmed.ncbi.nlm.nih.gov/11832870/ pubmed.ncbi.nlm.nih.gov/6693334/ 4. A 2006 study published in the European Journal of Applied Physiology found a greater trend in muscle growth among females that did unilateral exercises compared to bilateral ones pubmed.ncbi.nlm.nih.gov/16568338/ 5. A 2016 study compared the effectiveness of a 24-week workout program. Researchers compared One group that did their workouts between 6:30 in the morning and 10:00 in the morning. And a second group that worked out between 4:30pm and 10pm. The results showed that those who trained later on in the day gained much more muscle. See Figure 5 graph pubmed.ncbi.nlm.nih.gov/27863207/ 6. Tim Scheett from the University of Southern Mississippi found comparable results that evening workouts were better for strength. www.ergo-log.com/trainingevening.html 7. Research indicates that active recovery speeds up tissue repair, one of the main reasons being that it improves blood flow to your connective tissues. www.jssm.org/hfabst.php?id=jssm-14-769.xml pubmed.ncbi.nlm.nih.gov/12715672/ 8. Tendons and ligaments (connective tissue) receive “7.5 times less than the means from skeletal muscles.” pubmed.ncbi.nlm.nih.gov/205528/ 9. Static stretches before exercise does not reduce injury risk, as found by a meta-analysis of 361 studies. pubmed.ncbi.nlm.nih.gov/15076777/ 10. Static stretches are analgesic and create cellular damage within muscle. pubmed.ncbi.nlm.nih.gov/7453508/ pubmed.ncbi.nlm.nih.gov/8944625/ 11. One study found impaired muscle growth after static stretching for 50 seconds before lifting weights. pubmed.ncbi.nlm.nih.gov/28251401/ 12. “Ninety percent (85/94) of belt users and 63% (55/88) of former belt users utilized belts to prevent injury” pubmed.ncbi.nlm.nih.gov/12930176/ 13. When you lift heavy weights with a belt, there’ll be more stress on your spine and a heightened risk of injury. pubmed.ncbi.nlm.nih.gov/1533266
Very informative, thank you! I'm curious...now that I've passed the big 4-0, is it true that men's testosterone level drops making strength training results harder to achieve? Do you recommend certain supplements for men over 40?
Hey my girl signed up for your programs it wasn’t how you make it seem in the videos. Coach Sherry was very rude to top it all off. Really was disappointed in that because I wanted to join the program too and I love watching your videos but I’m not sure anything I hope you see this comment
Working out and getting fit is a lifelong thing. Don’t worry about how fast or slow you gain or lose weight and gain muscle or when you workout. It’s all about the lifelong journey of being and staying fit.
BINGO🙌 this channel couldn't of said it better!!! So if you're reading this & you don't work out on daily basis then START TODAY nothing "taste" better on those lips then good ole sweat on our hips!! YEAHHHHHH BABY so get PUMPING 🏋️♂️
I've trained for 36 years. 30 years of that was in the evenings. 6 years ago I switched to 4am right out of bed workouts and not only does it get me charged for the day, I've got in the best shape of my life at 50 years old. I'll never go back to evenings.
@@elian1352 it helps that I have the equipment at my house. If you have a gym that is open early or 24 hours, you might have to schedule accordingly depending on the length of your workouts.
I am 51 and do agree that a.m is energy lifting and we should say it's different for each individuals DNA.. FIND OUT WHAT WRKS FOR YOU .. STAY CONSISTENT,DIET, RECOVERY IS EVERTHING.. SO GO TO SLEEP PEOPLE!!
@@SILVERCHARGEDS I have some eguipment on home but i go gym that us hour long travel away 5 times week when my work ends but i can try going gym earlier.
Just find what works best for you. I feel i'm stronger during the day too, but i noticed i tend to skip the gym more if i still have to go after a full day of work. Having a bit more strength does not outweigh skipping, and hitting the gym only 3x per week vs. 5x when i go before work.
Fuck what a study says, just workout whenever you can or whatever time feels good for you. If you feel good and motivated it doesn’t matter the time you will give your best!
Gravity is the best exercise/workout/health channel on UA-cam in my opinion. Honest, blunt, helpful and actually cites it's sources. Keep up the great work!
I don't know... everybody is different. I train between 9am-5pm sometimes I train at night. But I try to avoid too late because I have a hard time falling asleep. I think the most important thing that comes into play here is how each individual's metabolism is.
Just turned 78 today. Recently pulled a muscle in my upper back that kept me awake all night. Happened because I did some incline presses & curls without warming up. Gotta learn from that!
Working out is a priority for me so I like to do it first thing in the morning to start my day off right. When I put it off, I am susceptible to distractions and other things that may come up.
I work out early mornings as well! After 4pm the gym turns into a social club so I don’t even attempt to go around that time knowing it’ll be a waste of time (speaking for the gym I workout at of course)
You know i will keep an open mind and try this. But my immediate reaction is this is an instance where everyone is different, and what works for some may not work as well for others. Because i have seen a pattern of workouts being far better for me in the morning than the evening. More energy, better pump. And i know im not the only one who feels that. But i will throw out that opinion and give this late workout a try and see if it makes a difference
I'm 12 months in to an 18 month plan. It's been long slow progress, but I've lost 40 lbs fat and put back on 10 lbs lean muscle. But it is a process. Good info on this 👍
Fatigue can most definitely be systematic, every excercise you do effects the central nervous system and central nervous system Fatigue effects every excercise. Therefore being tired from bicep curls will effect your squat, but not nearly as much as squatting will effect your biceps. Try to do your normal set of bicep curls after a really hard day of squating and you'll see a decrease in load. Why do you think the first muscle group you train each session or each week usually has the most stimulus.
I’ll continue to train in the morning between 7:30 and 10. The gym is not very busy and no waiting for equipment. Anytime after 11 and throughout the day just doesn’t work!
If you have one, I always like to start my workout with my 'sleigh'. Doing about 200m backwards pulling of the sleigh at a constant walking pace, no need to make it hardcore cardio since that would kill gains. Then I continue the sleighing with a few back and forths by pushing the sleigh instead of backward pulling it. This works magic for my knees AND since even at 32 yo I used to struggle with pressure in the knee, I only did this kind of exercise and no squats until the knee got stronger. It did. It no longer feels "stuck" when sitting behind a desk for a while (even with ergonomic foot rest and chair), nor in the morning and while doing squats. -- I end the sleighing with a few sets of pulling the sleigh towards me with a long tugging rope, for upper-body training and core. -- After all that my body is warmed up and lots of muscles have been activated in a natural way. I then go back inside and do my workout for the day. -- At the end of the workout I take a shower that starts with warm and then alternates between warm and cold multiple times for a duration of about 45 seconds each. I end with cold water, making coming out of the shower a lot warmer ^*
I've tried evening workouts, they're awful. The entire day you're thinking about your workout, and if you have time. Plus it sucks when people ask you to do something after work, and telling them, "No I'm going to workout". You have no life, because fitting in your workout runs your life. I'm all for morning workouts. Sure it sucks sometimes getting up early, but the workout is done, and you can go about your day without thinking about having to workout at night. Also, if a friend asks if you want to go out after work, you can say, "yes"
Honestly from experience I 100 percent agree with the time of day theory. I find that on normal days when I’m not too tired from work (construction) I can lift heavier.
Deloads decrease your risk of sickness and injury while alson increasing your ability to progressively overload. If you never deload have fun getting sick and injured way more often and having less overall gains while also feeling burnt out and tired all the time.
@The best Brandon Moore because people are off work and school. I guess some people purposefully go because it’s better but it’s mostly because waking up at 3 am to go to the gym before work isnt all that fun
Static stretching effect was the discovery od this video. Thank you! Ps. For those who do not omów what is IT about, go to 10th minute of this video. However, in short words: when your aim is to build muscle, use dynamic stretching.
If you get an injury from weight-loaded strength training, you are not paying attention to your body and how you feel. You should know the difference from pain and burn due to exertion and pain from bad form/OVER-exertion, and take it easy for that exercise or skip it altogether for that day.
During ramadan we do fasting, so how should we work out??? What should we focus on most??? What should we eat more??? Can you make a video on that topic
i work nights. and only get to train in the mornings. as refuse to get up erly after 12 hours work to go to the gym, and feel sluggish. so go directly after work in the mornings. creatine and protein hitting before food. plenty of water and sleep. then back to work. for me personally iv gained mass /muscle. and endurance in the last 5 months that started going to the gym. no massive gains but an improvement. and to top it off. going every other day with every 3rd 2 days off. it gives me that extra boost. everyones system works differently
I learned this the hard way. I’m 6ft about 205lbs pretty muscular. I wanted to start MMA and got folded up by a guy who was about 5’9 185. Big muscles really don’t mean anything.
1:41: Testosterone is not higher in the evening (before sleeping) in men. 3:38: the graph doesn’t show a muscle loss in the subjects at the far end of the X-axis, rather a larger, positive percentage of cross-sectional area change.
You are the man and you are right, I do both unilateral and bilateral mixing them together and I must say I did build more muscle than the bilateral and the time of day as well I noticed I was stronger at certain times of the day than in the morning, im a early trainer and morning training for me kept my weight lower while still staying active but now that im switching it up and hitting it more closer to the evenings im noticing more growth and weight, my cardio use to be first thing now its almost the last. so yeah these studies are legit for sure, obey your body and it should be alright. Great work man for real. Ohh yeah and the explosive stuff is also on point.
GREAT videos and information but just an FYI, "circadian" (as in circadian rhythm) is pronounced serkaydian. It is the joining of circa (meaning "around" and pronounced serka) and dies (meaning day).
I was trying to workout in the morning when I actually had the time at night. I've been enlightened by this video TY for sharing this very important information. LOVE❤👍
"Injuries are inevitable" if you work out hard-- this seems to me an oversimplification. When training in a controlled environment (contrasting with team sports), the great majority of injuries result from poor form or increasing resistance too quickly. There are many fantastic exercises that include progressive versions, helping a person to build up to more difficult variations. Perhaps the word "injury" is key here. There's often a gray line between severe soreness and minor injury.... There are risks for training hard, but a person can go many years of training hard and intelligently without a major setback due to injury. (If one does happen, then yes, I agree it's important to realize that injuries can occur. But trying to understand why it happened often helps training in the future.) Loved the video!
Love you videos dude, I'm grateful for them. But I'm pretty sure however that you pronounce circadian... as "ser-kay-dee-un". Like.... the beginning of it is like the word Circle.
Accents change pronunciation of words. You could try to get the whole world to pronounce words exactly the same your whole life. Or you could just enjoy the fact that it brings a little variety into your day.
I always felt that evening workouts before dinner worked best for me. I think the mix of a depressed appetite immediately after a workout stops me from over eating, but also ensures I have immediate nutrient intake to help with recovery and because it’s relatively close to bed time I’ll workout harder knowing I don’t have to do anything else. I’ll be more incentivized to sleep earlier because I’m tired and will get better rest as a result. All my morning workouts tend to plagued by the knowledge that I shouldn’t do too much because I have a whole day ahead of being tired ahead of me.
what helps me is count ups. example simplest (I'll use bicep curls) do one curl count 1 then 2, then 3 etc. with a 3 second rest between. intermediate now insted of going to the next number you do it twice like this. 1 is one lol. when you do 2, you do 2 twice then 3, 3 times, 4, 4 times etc. advanced now you do like before but now instead of going with the same number you go through all the numbers before. like say your on 4 you do 1 then 2 then 3 individualy then do it 4, 4 times before moving on to 5, it looks like this; 1 1 2 1 2 1 2 3 (13 curls ☝️) 1 1 2 1 2 3 1 1 2 1 2 3 1 1 2 1 2 3 4 1 1 2 1 2 3 1 2 3 4 you do 1 lift, then 2 then 3 then 4 4 times before moving on to 5 ect. ect. ect. with a three second rest between each number. and remember to start from 1 when you first start the chain.
I'm 57 years old partially paralyzed on right Since 3 years old and borderline diabetic I do hour stationer cycle, hour on walking trend mill ( no running just walking) Then upper body workout I stay with machine equipment because no control with weak right arm and heavier weights would have left aominant arm or left will do most heavy lifting and some leg workout only right leg (weaker) My workout going ok losing weight then started some protein drinks To help with muscles on my right weak side for while now and gain weight and right size is getting more mucle it taking long time to some see definition but muscle strength is getting there It most of muscle mass still in my legs
I just did my first 6am workout, always been an evening workout person, just hit a 20+ BP on my squat, so the day vs night argument is used by people wasting time talking about working out but not working out.
I work out night then hit sauna and sleep to rest the muscles, and then aren't tempted to eat to replenish the callories lost. I don't know how people can lift early Morning then go the day. If you are truly lifting and time under tension there's no way you could go about your day.
Benefits of exercising in the morning Boost your energy throughout the day. Improve focus and cognition. Put you in a better mood. Lower your risk for diabetes
Train Your Lower Back and Abs instead of using a Belt. I am doing it for 4 months now and it made EVERYTHING better my Barbell Back Rows my Sqats my Pull Ups
I feel more strong when i workout before dinner, but the problem is that my schedulle doesn't allow to stay consistent because i sometimes have to stay later at work, so to be consistent i workout when i wake up. I believe its better than nothing.
The way I see it, if you workout in the morning you still have to do things like work and what not throughout the day. Working out later in the day you tend to not be doing things more relax and sleep. Your body need rest to recover..thats my thinking
Excellent vid Funny i never work with belts and built Excellent core strength and balance And unilateral make a huge part of my workouts Even when it wasn't seen in gyms Warm up before working out I never static stretch prior .... that would weaken your muscles Great video Very knowledgeable and acurate 💥💯 Rarely seen on UA-cam vids
You might not even read this, not sure. But like you mentioned the time of the day which is beneficial for building muscles. When you say morning, is it suppose to be the time you get up, or the actual morning time? Cause I work at night, so technically day starts after 8pm. Please advice!
Nobody tells you that if you really want to get the best results, your diet must be on point. I learned that when I got myself a personalized meal plan from Next Level Diet. I wish I found about it much earlier.
A lot of questions come up just from the first 2 minutes of the video. Main question is; we’re these group in an controlled environment. Meaning same work schedule, sleep schedule etc.
If you workout late at night 3 or 4 hrs before going to sleep, it may generate a sleep disorder. The sleep architecture gets altered. Specially if the training is hard
That's true for static stretch before workout. BUT better do activ stretch before and static stretch after workouts. But you definitly prepare your muscle and body before workout otherwise you will hurt yourself (I experienced it myself)
Not sure i agree with this tbh. .I much prefer working out early morning...Too tired at the end of the day, and have trouble sleeping if later in the day..
I'm a night owl. I'm absolutely weak in the morning, especially early mornings. I do not understand how you morning folks do it. I feel dragged and lethargic in the day. But feel far better at night. Like it's a complete change. Ironically enough, nobody ever sees me at my best, but are always seeing me at my worse. That's because they're never around when I'm at my best. I also feel better doing things alone, then in a full packed environment. Maybe i have gym anxiety or something. But i can concentrate and feel i could accomplish more with less people around. I hate it when the gym is packed. I don't like eyes on me. 🤷
Nothing applies to everyone; especially with bodybuilding and gaining muscle. Actually male testosterone is at its peak after a long 7-8 hrs sleep which is somewhere from 5am up to 8 am and it gradually goes down. It is lowest in the evening, so I don't know what you are trying to prove. My question is how much was the difference between those groups? A few grams? 1 kg? 5 kgs? Most famous athletes, some celebrities, and body builders are early birds.
References
1. In one study, 585 people trained their non-dominant arm for 12 weeks. The study involved 6 sets of curls and triceps extensions with six to twelve reps per set. (It wasn’t stated how many times per week they trained.) Some people gained a lot of muscle but a few others gained no muscle or even lost muscle.
See Figure 1 for results
www.researchgate.net/publication/7794282_Variability_in_muscle_size_and_strength_gain_after_unilateral_resistance_training
2. Another study showed that there were way fewer nonresponders when people were put on personalized training programs instead of one-size-fits-all standardized programs.
www.researchgate.net/publication/311536467_Does_a_personalised_exercise_prescription_enhance_training_efficacy_and_limit_training_unresponsiveness_A_randomised_controlled_trial
3.Research indicates that, all else being equal, unilateral exercises generally have higher levels of muscle activity and force output per limb compared to bilateral ones.
pubmed.ncbi.nlm.nih.gov/11832870/
pubmed.ncbi.nlm.nih.gov/6693334/
4. A 2006 study published in the European Journal of Applied Physiology found a greater trend in muscle growth among females that did unilateral exercises compared to bilateral ones
pubmed.ncbi.nlm.nih.gov/16568338/
5. A 2016 study compared the effectiveness of a 24-week workout program. Researchers compared One group that did their workouts between 6:30 in the morning and 10:00 in the morning. And a second group that worked out between 4:30pm and 10pm. The results showed that those who trained later on in the day gained much more muscle.
See Figure 5 graph
pubmed.ncbi.nlm.nih.gov/27863207/
6. Tim Scheett from the University of Southern Mississippi found comparable results that evening workouts were better for strength.
www.ergo-log.com/trainingevening.html
7. Research indicates that active recovery speeds up tissue repair, one of the main reasons being that it improves blood flow to your connective tissues.
www.jssm.org/hfabst.php?id=jssm-14-769.xml
pubmed.ncbi.nlm.nih.gov/12715672/
8. Tendons and ligaments (connective tissue) receive “7.5 times less than the means from skeletal muscles.”
pubmed.ncbi.nlm.nih.gov/205528/
9. Static stretches before exercise does not reduce injury risk, as found by a meta-analysis of 361 studies.
pubmed.ncbi.nlm.nih.gov/15076777/
10. Static stretches are analgesic and create cellular damage within muscle.
pubmed.ncbi.nlm.nih.gov/7453508/
pubmed.ncbi.nlm.nih.gov/8944625/
11. One study found impaired muscle growth after static stretching for 50 seconds before lifting weights.
pubmed.ncbi.nlm.nih.gov/28251401/
12. “Ninety percent (85/94) of belt users and 63% (55/88) of former belt users utilized belts to prevent injury”
pubmed.ncbi.nlm.nih.gov/12930176/
13. When you lift heavy weights with a belt, there’ll be more stress on your spine and a heightened risk of injury.
pubmed.ncbi.nlm.nih.gov/1533266
Very informative, thank you! I'm curious...now that I've passed the big 4-0, is it true that men's testosterone level drops making strength training results harder to achieve? Do you recommend certain supplements for men over 40?
Thank you
Can you make a video for people that only work night shifts and how that effects everything or whats best to do when working nightshifts
Hey my girl signed up for your programs it wasn’t how you make it seem in the videos. Coach Sherry was very rude to top it all off. Really was disappointed in that because I wanted to join the program too and I love watching your videos but I’m not sure anything I hope you see this comment
When the last time I broke a sweat like rained down with like water.
Working out and getting fit is a lifelong thing. Don’t worry about how fast or slow you gain or lose weight and gain muscle or when you workout. It’s all about the lifelong journey of being and staying fit.
💯💯
💯
This!! 🍻
BINGO🙌 this channel couldn't of said it better!!! So if you're reading this & you don't work out on daily basis then START TODAY nothing "taste" better on those lips then good ole sweat on our hips!! YEAHHHHHH BABY so get PUMPING 🏋️♂️
Facts
I've trained for 36 years. 30 years of that was in the evenings. 6 years ago I switched to 4am right out of bed workouts and not only does it get me charged for the day, I've got in the best shape of my life at 50 years old. I'll never go back to evenings.
Okay how shoulrd i work that early man any tips my work start at 8:00 Do i need to wake up earlier like 4am and go gym before going job?
@@elian1352 it helps that I have the equipment at my house. If you have a gym that is open early or 24 hours, you might have to schedule accordingly depending on the length of your workouts.
I am 51 and do agree that a.m is energy lifting and we should say it's different for each individuals DNA.. FIND OUT WHAT WRKS FOR YOU .. STAY CONSISTENT,DIET, RECOVERY IS EVERTHING.. SO GO TO SLEEP PEOPLE!!
@@SILVERCHARGEDS I have some eguipment on home but i go gym that us hour long travel away 5 times week when my work ends but i can try going gym earlier.
That's individual some are better early,some aren't you should try all times to see what works for you.
Just find what works best for you. I feel i'm stronger during the day too, but i noticed i tend to skip the gym more if i still have to go after a full day of work. Having a bit more strength does not outweigh skipping, and hitting the gym only 3x per week vs. 5x when i go before work.
Good point!
Facts
Fuck what a study says, just workout whenever you can or whatever time feels good for you. If you feel good and motivated it doesn’t matter the time you will give your best!
Gravity is the best exercise/workout/health channel on UA-cam in my opinion. Honest, blunt, helpful and actually cites it's sources.
Keep up the great work!
@@antoniovelazquez8487 never believe everything! definitely always do your own research for certain.
I found working out in the morning it's much better for me it's easier to lose weight when I workout at night it's very hard to go sleep
I don't know... everybody is different. I train between 9am-5pm sometimes I train at night. But I try to avoid too late because I have a hard time falling asleep. I think the most important thing that comes into play here is how each individual's metabolism is.
Just turned 78 today. Recently pulled a muscle in my upper back that kept me awake all night. Happened because I did some incline presses & curls without warming up. Gotta learn from that!
Dude you're an animal!
@@dwaynecunningham2164 LOL! You know that old adage--use it or lose it!
You inspired me.
@@carlor.s.4742 happy birthday man
@@CP-ew4ri Grazie!
It is not about when you work out. The most important thing is that you consistently do it...
Working out is a priority for me so I like to do it first thing in the morning to start my day off right. When I put it off, I am susceptible to distractions and other things that may come up.
@@LargeDude2023 I agree 100%. I also work out in the early morning.
I work out early mornings as well! After 4pm the gym turns into a social club so I don’t even attempt to go around that time knowing it’ll be a waste of time (speaking for the gym I workout at of course)
What I love about you, is the fact you give so much information for free. You truly are a blessing.
You know i will keep an open mind and try this. But my immediate reaction is this is an instance where everyone is different, and what works for some may not work as well for others. Because i have seen a pattern of workouts being far better for me in the morning than the evening. More energy, better pump. And i know im not the only one who feels that. But i will throw out that opinion and give this late workout a try and see if it makes a difference
Workout when you enjoy it. Forget all these unnecessary scientific information. 😂
I'm 12 months in to an 18 month plan. It's been long slow progress, but I've lost 40 lbs fat and put back on 10 lbs lean muscle. But it is a process. Good info on this 👍
Fatigue can most definitely be systematic, every excercise you do effects the central nervous system and central nervous system Fatigue effects every excercise. Therefore being tired from bicep curls will effect your squat, but not nearly as much as squatting will effect your biceps. Try to do your normal set of bicep curls after a really hard day of squating and you'll see a decrease in load. Why do you think the first muscle group you train each session or each week usually has the most stimulus.
I’ll continue to train in the morning between 7:30 and 10. The gym is not very busy and no waiting for equipment. Anytime after 11 and throughout the day just doesn’t work!
If you have one, I always like to start my workout with my 'sleigh'.
Doing about 200m backwards pulling of the sleigh at a constant walking pace, no need to make it hardcore cardio since that would kill gains.
Then I continue the sleighing with a few back and forths by pushing the sleigh instead of backward pulling it.
This works magic for my knees AND since even at 32 yo I used to struggle with pressure in the knee, I only did this kind of exercise and no squats until the knee got stronger.
It did. It no longer feels "stuck" when sitting behind a desk for a while (even with ergonomic foot rest and chair), nor in the morning and while doing squats.
--
I end the sleighing with a few sets of pulling the sleigh towards me with a long tugging rope, for upper-body training and core.
--
After all that my body is warmed up and lots of muscles have been activated in a natural way.
I then go back inside and do my workout for the day.
--
At the end of the workout I take a shower that starts with warm and then alternates between warm and cold multiple times for a duration of about 45 seconds each.
I end with cold water, making coming out of the shower a lot warmer ^*
That's why Santa is overweight, he has reindeer pull his sleigh.
@@giffy5775 Lol
I can already see that as an advertisement slogan for a sleigh:
"Don't be like Santa, pull your own sleigh!"
XD
The best time to workout is when you have the time and mental energy. After work or before work if you have a 9-5.
Great and informative content as always 👌👏 really appreciate your time and effort to share your experiences with us!
I've tried evening workouts, they're awful. The entire day you're thinking about your workout, and if you have time. Plus it sucks when people ask you to do something after work, and telling them, "No I'm going to workout". You have no life, because fitting in your workout runs your life.
I'm all for morning workouts. Sure it sucks sometimes getting up early, but the workout is done, and you can go about your day without thinking about having to workout at night. Also, if a friend asks if you want to go out after work, you can say, "yes"
Honestly from experience I 100 percent agree with the time of day theory. I find that on normal days when I’m not too tired from work (construction) I can lift heavier.
Deloads decrease your risk of sickness and injury while alson increasing your ability to progressively overload. If you never deload have fun getting sick and injured way more often and having less overall gains while also feeling burnt out and tired all the time.
I wish I didn’t know this because evening workouts are just not possible with how packed my gym gets.
@The best Brandon Moore because people are off work and school. I guess some people purposefully go because it’s better but it’s mostly because waking up at 3 am to go to the gym before work isnt all that fun
@The best Brandon Moore Yeah I know, I included that point in my response.
@The best Brandon Moore No it's just convenience, I had no idea about this and mostly it just depends on your body and how you feel imo
That’s why I go at six in the morning. Can’t stand a packed gym, would rather do push-ups at home lol
The best video I have ever seen about working out with weights. Truly amazing!
Static stretching effect was the discovery od this video. Thank you!
Ps. For those who do not omów what is IT about, go to 10th minute of this video.
However, in short words: when your aim is to build muscle, use dynamic stretching.
FYI - circadian rhythm (/sərˈkeɪdiən/) - pronounce the first letter as an "S", not a "K". Thanks for you videos and keep up the good work!
I would like to add it is also important to work out about in the same time, so both evening but almost same time
If you get an injury from weight-loaded strength training, you are not paying attention to your body and how you feel.
You should know the difference from pain and burn due to exertion and pain from bad form/OVER-exertion, and take it easy for that exercise or skip it altogether for that day.
During ramadan we do fasting, so how should we work out??? What should we focus on most??? What should we eat more??? Can you make a video on that topic
workout after iftar
try to eat all of your meals on the night.
i work nights. and only get to train in the mornings. as refuse to get up erly after 12 hours work to go to the gym, and feel sluggish. so go directly after work in the mornings. creatine and protein hitting before food. plenty of water and sleep. then back to work. for me personally iv gained mass /muscle. and endurance in the last 5 months that started going to the gym. no massive gains but an improvement. and to top it off. going every other day with every 3rd 2 days off. it gives me that extra boost. everyones system works differently
TREMENDOUS as always Max. Thank you
I love it here. Dude I learn so much over the years on this channel. Thank you brother
You just answered questions that I've had for a long time. Thank you so much!
Great video! Man doesn’t sugar coat anything. Ty sir
What was found when you factor in sleep? For example,, if you get better sleep when working out in morning
Awesome thanks for the Info.
Excellent and informative vid. Gracias.
I learned this the hard way. I’m 6ft about 205lbs pretty muscular. I wanted to start MMA and got folded up by a guy who was about 5’9 185. Big muscles really don’t mean anything.
1:41: Testosterone is not higher in the evening (before sleeping) in men. 3:38: the graph doesn’t show a muscle loss in the subjects at the far end of the X-axis, rather a larger, positive percentage of cross-sectional area change.
Great informative video
Kudos bro, really great and balanced video, I learnt a lot.
Now, that's really an eye opening video...
Thank you I find this information very useful
First view 😄
He only gets few views 😂
You are the man and you are right, I do both unilateral and bilateral mixing them together and I must say I did build more muscle than the bilateral and the time of day as well I noticed I was stronger at certain times of the day than in the morning, im a early trainer and morning training for me kept my weight lower while still staying active but now that im switching it up and hitting it more closer to the evenings im noticing more growth and weight, my cardio use to be first thing now its almost the last. so yeah these studies are legit for sure, obey your body and it should be alright. Great work man for real. Ohh yeah and the explosive stuff is also on point.
Great information being imparted here. Well explained.
GREAT videos and information but just an FYI, "circadian" (as in circadian rhythm) is pronounced serkaydian. It is the joining of circa (meaning "around" and pronounced serka) and dies (meaning day).
I was trying to workout in the morning when I actually had the time at night. I've been enlightened by this video TY for sharing this very important information. LOVE❤👍
But at night your body struggles to relax after the pre workout
@@chevellebelair1402 I be wired and tired it works out for me
"Injuries are inevitable" if you work out hard-- this seems to me an oversimplification.
When training in a controlled environment (contrasting with team sports), the great majority of injuries result from poor form or increasing resistance too quickly. There are many fantastic exercises that include progressive versions, helping a person to build up to more difficult variations.
Perhaps the word "injury" is key here. There's often a gray line between severe soreness and minor injury.... There are risks for training hard, but a person can go many years of training hard and intelligently without a major setback due to injury. (If one does happen, then yes, I agree it's important to realize that injuries can occur. But trying to understand why it happened often helps training in the future.)
Loved the video!
Love you videos dude, I'm grateful for them. But I'm pretty sure however that you pronounce circadian... as "ser-kay-dee-un".
Like.... the beginning of it is like the word Circle.
Accents change pronunciation of words. You could try to get the whole world to pronounce words exactly the same your whole life. Or you could just enjoy the fact that it brings a little variety into your day.
@@MrMate8869 some words. Sure. Lol, but that doesn't get to be an across-the-entire-board excuse for any words said incorrectly.
@@MrMate8869 and besides it's not like I was submitting some sort of harsh criticism of the guy. I was just saying LOL. Chill out
I always felt that evening workouts before dinner worked best for me. I think the mix of a depressed appetite immediately after a workout stops me from over eating, but also ensures I have immediate nutrient intake to help with recovery and because it’s relatively close to bed time I’ll workout harder knowing I don’t have to do anything else. I’ll be more incentivized to sleep earlier because I’m tired and will get better rest as a result.
All my morning workouts tend to plagued by the knowledge that I shouldn’t do too much because I have a whole day ahead of being tired ahead of me.
Excellent information! 💪
10:10 There's no bullet proof way to prevent [injuries] altogether.
*Kneesovertoesguy enters chat*
Thank you for this information much appreciated
I learn so much from one video. Thank you
You have been super helpful in my journey man, and I thank you for your videos.
what helps me is count ups.
example
simplest
(I'll use bicep curls)
do one curl count 1
then 2, then 3 etc.
with a 3 second rest between.
intermediate
now insted of going to the next number you do it twice like this.
1 is one lol.
when you do 2, you do 2 twice then 3, 3 times, 4, 4 times etc.
advanced
now you do like before but now instead of going with the same number you go through all the numbers before.
like say your on 4
you do 1 then 2 then 3 individualy then do it 4, 4 times before moving on to 5, it looks like this;
1
1 2
1 2
1 2 3
(13 curls ☝️)
1
1 2
1 2 3
1
1 2
1 2 3
1
1 2
1 2 3 4
1
1 2
1 2 3
1 2 3 4
you do 1 lift, then 2 then 3 then 4
4 times before moving on to 5 ect. ect. ect.
with a three second rest between each number.
and remember to start from 1 when you first start the chain.
4:06🤔☝️😂😂😂😂😂😂 oooh hell noooo [not the spata I know ]
I'm 57 years old partially paralyzed on right Since 3 years old and borderline diabetic I do hour stationer cycle, hour on walking trend mill ( no running just walking) Then upper body workout I stay with machine equipment because no control with weak right arm and heavier weights would have left aominant arm or left will do most heavy lifting and some leg workout only right leg (weaker)
My workout going ok losing weight then started some protein drinks To help with muscles on my right weak side for while now and gain weight and right size is getting more mucle it taking long time to some see definition but muscle strength is getting there It most of muscle mass still in my legs
Interesting, thanks for sharing!
i feel very fortunate I've never injured myself working out over the entire 5yrs I've been training
I really enjoy this channel it really help me alot of what i thought i know about lifting
Little point in working out in the evening when I am tired and have no energy, vs the morning when I do.
I just did my first 6am workout, always been an evening workout person, just hit a 20+ BP on my squat, so the day vs night argument is used by people wasting time talking about working out but not working out.
Thanks a lot for this info, im fairly New to working our and im helping someone elde start off too so this really helps
I need to work on my consistency
شكرا
I was just listening to a podcast and they were taking about the belt strengthens your core muscles
I am 100% agree with you.
The 6 parts of athleticism are: strength, speed, stamina, agility, balance and coordination. SSSABC
Useful video
Very interesting!
I work out at different times everyday does this affect my gains in any way
@The best Brandon Moore yeah alright
Great video
I work out night then hit sauna and sleep to rest the muscles, and then aren't tempted to eat to replenish the callories lost. I don't know how people can lift early Morning then go the day. If you are truly lifting and time under tension there's no way you could go about your day.
I will try weight-lifting at 5pm instead of 3pm. The last one you touched on just put fitness influencers out of business.
Between 3 and 5 has worked best for me in terms of getting good sleep. Anything after 5 might amp you up too much before bed.
If my gym wasn't sooo crowed after 5pm I would too, but I'm "forced" to train at 3pm as well because I can use whatever machine or space I want lol
Cool, thanks for the info
For deloading, it was introduced to me for tendon recovering. Nothing to do with muscle. What does the research say about this?
Very informative
I am a 3rd shift worker, would the day / night effect be opposite or should I still work out at night?
Benefits of exercising in the morning
Boost your energy throughout the day. Improve focus and cognition. Put you in a better mood. Lower your risk for diabetes
Train Your Lower Back and Abs instead of using a Belt. I am doing it for 4 months now and it made EVERYTHING better my Barbell Back Rows my Sqats my Pull Ups
I feel more strong when i workout before dinner, but the problem is that my schedulle doesn't allow to stay consistent because i sometimes have to stay later at work, so to be consistent i workout when i wake up. I believe its better than nothing.
The way I see it, if you workout in the morning you still have to do things like work and what not throughout the day. Working out later in the day you tend to not be doing things more relax and sleep. Your body need rest to recover..thats my thinking
Excellent vid
Funny i never work with belts and built Excellent core strength and balance
And unilateral make a huge part of my workouts
Even when it wasn't seen in gyms
Warm up before working out
I never static stretch prior .... that would weaken your muscles
Great video
Very knowledgeable and acurate 💥💯
Rarely seen on UA-cam vids
It's easy for people that can! I got time 3am before go work in afternoon I got my kids and I fasting eat my dinner.
One leg handicapped men weight lose journey how to possible plz make a detailed video
You might not even read this, not sure. But like you mentioned the time of the day which is beneficial for building muscles. When you say morning, is it suppose to be the time you get up, or the actual morning time? Cause I work at night, so technically day starts after 8pm. Please advice!
I like you very much buddy. Your natural physique your knowledge is just really nice to see. Thank you
Thank you
Dynamic stretches before workouts are key
Nobody tells you that if you really want to get the best results, your diet must be on point. I learned that when I got myself a personalized meal plan from Next Level Diet. I wish I found about it much earlier.
A lot of questions come up just from the first 2 minutes of the video. Main question is; we’re these group in an controlled environment. Meaning same work schedule, sleep schedule etc.
If you workout late at night 3 or 4 hrs before going to sleep, it may generate a sleep disorder. The sleep architecture gets altered. Specially if the training is hard
Your 2nd one made me laugh and appreciate. As a kid I was fat and I was still better at sports than most of my classmates.
That's true for static stretch before workout. BUT better do activ stretch before and static stretch after workouts. But you definitly prepare your muscle and body before workout otherwise you will hurt yourself (I experienced it myself)
this is definitelly true for me.
Not sure i agree with this tbh. .I much prefer working out early morning...Too tired at the end of the day, and have trouble sleeping if later in the day..
I'm a night owl.
I'm absolutely weak in the morning, especially early mornings.
I do not understand how you morning folks do it.
I feel dragged and lethargic in the day.
But feel far better at night. Like it's a complete change.
Ironically enough, nobody ever sees me at my best, but are always seeing me at my worse.
That's because they're never around when I'm at my best.
I also feel better doing things alone, then in a full packed environment.
Maybe i have gym anxiety or something. But i can concentrate and feel i could accomplish more with less people around.
I hate it when the gym is packed. I don't like eyes on me. 🤷
All depends on what kind of work you do during during day some people sit at a computer I do construction so morning is best
Sometimes i do my training around 20pm - 22 pm ... and sometimes 23pm until 1 am... Night training for me personally is very effective
Nothing applies to everyone; especially with bodybuilding and gaining muscle. Actually male testosterone is at its peak after a long 7-8 hrs sleep which is somewhere from 5am up to 8 am and it gradually goes down. It is lowest in the evening, so I don't know what you are trying to prove. My question is how much was the difference between those groups? A few grams? 1 kg? 5 kgs? Most famous athletes, some celebrities, and body builders are early birds.