I wake up at 4am to go to work in high rise construction, any earlier seems irrational for me so I train first thing home with the trip home being my psych up and reading over todays lifts and cues
Great topic Brian. This is important information a lot of people need that nobody thinks to make a video like this about. Hydration is a big one like you said. Even for desk jobs...
Thanks for mentioning nurses. Average patient weight in the icu is about 220 lbs and I move these people at least 12 times a night. I also walk about 15000-25000 steps a day with running. I literally have to add 300-500 kcals on days I work.
Worked physically demanding jobs my whole life. Construction and then a career firefighter with demanding part time jobs as well. Retired to care for my wife and 2 disabled adult daughters. At 64 yoa and running your programs I have to split “ main movers “ and assistance work to separate days, then a day off for recovery. Kind of a 2-on/ 1- off split. If it falls on a weekend then possibly 2 days off because I don’t train on Sundays…just how I was raised. I don’t recover as quickly as I use to, so this works well for me. Remember…your brain doesn’t age at the same rate as your body….LISTEN TO YOUR BODY!😊 Thanks for all you do brother!
A serious badass. Worked construction your whole life, plus firefighting AND side jobs? Now you're taking care of your family at 60+ yrs. Old? You deserve a purple medal or $100 bottle of wine or SOMETHING.
I've lost alot of muscle mass becoming a general manager for dominos. Long shifts, high sales store always going and alot of stress. No time to eat and too exhausted to train. Hopefully this helps thank you Brian your a blessing.
@@MrSmurf459 man get right. u try it and see how unphysically demanding it is. Jobs as managers r mad demanding, if not physically then mentally, either way u finish a shift completely drained. It’s not like a normal dominoes job or whatever you’re in charge of every little thing
@@pedrocerda6574 I didn’t argue that it’s a mentally demanding job, I said physically demanding! Brother can you imagine a guy like me who has physically demanding job(moving company)going to a job like dominoes?!?! In terms of physicality it’d be a piece of cake to me! Not denying that the job can be mentally draining, but physically demanding jobs are both mentally and physically demanding!
This came in at the perfect time Brian. I've been working 50-60 hours a week in a warehouse, 10-12 hour shifts for the last 6 months and around 2 months ago stopped going to the gym due to lack of energy. I eat plenty and I'm getting leaner but I dont want to lose muscle in the areas that dont really get worked from my job(mainly quads and chest). Time to employ these tips.
Felt this when I was working water damage restoration as a manager. Oftentimes with the oncoming stress of the day I would put in a really intense workout in the morning. It's the only thing that kept me sane. Hope you found your spark!
I had to give up programming my training because on some dayes I couldn't move the weight I lifted a week ago. Just go in and lift what I can on that day.
I can honestly say that crushing it in the gym with strength training makes it significantly easier with my physically demanding job. I actually started training to avoid ending up like the older fellas in my line of work. Used to train nights after work and that worked out fairly well for me until I started training Jiu-Jitsu too. Just ended up getting home too late, having to wash my gym gear and my gi. Had to start hitting the gym in the morning. Getting in around 5-6am at the moment
I'm a fishermen ND IL tell you since iv started this line of work my body has literally been broken and rebuilt. Ive Never got this body and strength at a gym before
Awesome tips man! I’m a networking/electronics technician and our work some days is extremely demanding-to the point of not being able to go to the gym afterwards. I’ve found that I’ve had to just take the easy days as a gift and hit the gym really damn hard on those days, because I never know when I’ll get another one. Also the weekend helps a lot. I find hitting heavy squats or deads is best on Fridays, so I have a full two days of rest to recover. You kind of cover that in this video. Don’t know if I’ve ever seen a video like this in the UA-cam fitness community. Thanks again, Brian!
Thanks for the tips Brian. I'm an autoworker/Industrial athlete. My biggest battle is with our rotating shifts. Our bodies are constantly adjusting to the time change every two weeks. Your tip on making decisions while at the gym and how do I feel today is great to hear, as well as managing hard work days. Thank You.
I’m a sparky and I’m cooked by the end of the day (physically not.. physically) lol really needed this video I feel like I can never get it done or be in a mindset at the end of the day
been dying for someone like you to do something like this... bike messenger 6 days a week, heavy loads, 30+ mile days, cardio killing my gains. I like to train late at night after a meal and nap, forced to stretch the week and drop the volume for recovery. intensity stays high lol. I didn't get smarter but definitely more FLEXIBLE. If im destroyed I take a rest day. glad im on the right track, thankou Brian!
I’ve found that Sundays are my best days for really heavy lifting and I take Saturdays off to rehydrate, catch up on recovery and rest. We’re slower during the winter so I pick up my training frequency during that time and focus more on compound movements during summertime
It can and it has…..I hate it. I can train upper body just fine but if I squat just even a little too much good fucking god it’s hell. I mean it feels like my legs are pulling themselves apart. I love leg day, so this hurts me on a physical and soulful level.
@@righttohavebeararms.4300 Thats totally true, i have the same problem with leg day, It usually comes with some back discomfort along the way too so yhea, It is something that needs to be considered.
@@albertoduri1081 I’ve kinda figured my own….well let’s just say nerd way out of said situation that’s so far been working. See I’m not what one might call a body build type lol (I got jokes see) . My insertions and skin thickness and everything don’t go hand in hand. And basically being a RPG and viking (norsemen technically) nerd I tend to call myself a tank. So I just made a split to become and oldstyle RPG tank. If you want to actually hear it I’ll type it out but if not cool. It’s actually helping with the leg situation but you kinda gotta have that nerdy role playing mindset I guess lol.
Haven't watched the video yet but I love that you made one about this. I am a truck driver but I've always been on the physical side of it, first job was delivering windows and wall panels, current job is delivering Pepsi. I've seen people at work who have spent more time on light duty than I have been employed there because I lift and work out specifically to help myself do my job safer and they don't. I can not wait to absorb every ounce of information you put into this because I know damn well I'll learn something from you I never even thought of.
When I was starting out, I had to tie my training to another habit. I also don't unsit. Now I look forward to my training and I'm more likely to call out of work than to skip a workout. Yesterday I went into my workout feeling absolutely drained. I coached my wife through her Powerlifting meet over the weekend and I drastically underestimated how stressful that would be. But I got my head right and hit a DL PR for 415 and it felt so good I did a double! Gives me hope that I won't completely zero my strongman comp in July.
I have found that strength training has made my job (putting totes up to 60 pounds onto pallets, stacking said totes, moving pallets, stacking pallets) much easier to handle physically. So much so that I think of my job as a warm up to my program, which is quite heavy. Been at the job I described for about 4 years now (10 overall) and can vouch for all of those tips. I decided to make a change in the current plan I have been lifting all 5 days of week after work and cardio only/rest on weekends. Biggest change wasn't the days but the choice of lifts and intensity. I'm happy I have access to a very well supplied garage gym that has a seriously wide array of options to train with, some of which is my stuff.
I'm a park ranger in my country, it's blistering hot during summer and hike the mountain trails almost every other day. On average I hike(mind you, this is work not leisure hiking) an average of 30miles a week, in ridiculous heat, cleaning trails and such. I just sat down, exhausted and looked for a vid about this. I am unsat on the couch dreading my workout I've planned today. Great advice, much needed. Wish I found this sooner
Im a full time cleaner in a printing facility. Im averaging 16000 steps a day at work. Some days i do 21000+ steps in a day. I train 3 days a week. Monday is deadlifts or squats. Wednesday is OHP/Shoulders day. Friday is sled, farmers walk followed by some chest and back, then I have got the weekend to recover.
Amazing video as always, Brian! A lot of this can carry over for a lot of things in life. I especially liked the tip about not making up your mind how the session is going to be, just based on how you feel beforehand. I think all of us who've pushed through it have found some really good sessions on those days - even better than the ones where you just know you're going to smash PRs. Then don't. Not even close. Thanks, as always, for the quality information and video, and really appreciate your great attitude and humble honesty. Have a peaceful evening.
I've now been giving it all for half a year delivering parcels for one of the companies that have three letters in their name. I never thought about it being so demanding but once you have two mattresses, a fridge, and 35 bags of potting soil in the truck and carry all those by hand because the staircases are too narrow I DREAM of pulling a car, push a sled, or even just farmers carry something that is not another bag of dog food for work. But when I'm not falling asleep after a long day I find even a short 15min workout to be good for me mentally. Making the time > finding the time. Brian thank you for this I was waiting for a video for those who are not working in an office or regular 9-5's
Greetings Brian. That was a good teacher talk... That's what I trained and worked as... I would love to see more videos about you doing your nature work around your property and what happened to the log cabin? My Grandfather was huge and always on the go... Building and adding to his beautiful home that he painted denim blue or busy managing his farms and orchards... He never had time to stop unless there was a fight going on... Have a good week ahead.
Spot on! I think it takes maturity to figure out what is absolutely essential and work out and what you can skip if that day is labors just make you too tired. I’m with people in the early morning, it’s a pain but it’s the only time they’re literally no excuses. I find this video helpful when I’m fitting in my triathlon training, work and also lifting.
A good tip from a former landscaper is to wear an old school back brace, especially in the morning if you're doing any heavy lifting or bending. After sleep you get spine stenosis & it becomes more brittle/prone to injury for the first few hours of the day.
I work manual labor and also have narcolepsy so my recovery is definitely bottom tier. Easily the best thing is learning about training economy. I try to justify dang near every set and rep in my workouts. Giants sets end up playing a role a lot because I don't have the time and energy to be at the gym for 2 hours so cranking it out as fast as possible definitely helps.
Great video. I'm an apprentice electrician and I found that some days I was too beat down to train effectively, especially in new construction. So I had to skip a day and go in the next and my performance was a lot better. Now that I'm in service it's a little easier. I also do submaximal training now. Before when I was on an LP it was a real grind some days. Now I'm running 531 and I find it works way better for me because I'm not squatting myself into the ground all the time and I'm training at or below 85% intensity. If you have a physical job, submaximal training is the way to go unless you're peaking for a meet or a comp. The biggest thing for me like you said was getting enough calories in and prioritizing recovery. Some days I'd get home from the gym, make dinner, have an hour to myself then go to bed because I needed to recover.
8:00 is exactly what i would say is more or less number 2 after preparing your food in time so you can have your meal ready in 5 minutes. Working in resturant/bars/hotels for 4 years, which is basicly running around balancing like 10-20kg of dishes/pots/bottles etc. in your hands for half a day and doing like 15-30k steps normally. While you're basicly running on adrenaline almost, you go directly to gym afterwards. Cause if you sit your ass down, it aint coming off.
I'm a greenkeeper. The part about my job that I find most challenging for my body is that I can show up to work and get tasked with sitting on a mower all day, or I can be tasked with shoveling sand all day. Generally these things change with the seasons, winter time = shovel time. The times I find my body and my coworkers bodies getting most rekt, is that first week when a new project starts and you go from no shoveling or picking up turf etc, to 8h shifts 5 days in a row. What I do nowadays with experience in mind is training back and forearms in the easy season to be ready for the demands when they show up. I also scale back the volume on those lifts or even skip them altogether when the hard days come. I also believe in the principle of balancing both sides of a joint, like benching combined with some pulling motion. The same way I try to match my work demands with lifting. Like lots and lots of picking shit up and carrying it tends to rotate shoulders forward a lot and strain biceps and back, so I'd balance that by some kind of pressing motion(preferably not bench) and a squatting motion (preferably not low bar).
Excellent advice and excellent content. The fitness industry really should learn from you. Let me tell you, this sort of advice is needed in the fitness industry and whoever is smart enough to mass produce it will make bank A professional exerciser doesn't always understand the unique struggles that the general population have, which is why they don't give as good of advice as this. 💯💯💯
I have done a physical job all my life plus training and dabbling with some sports not most popular types. And it's definitely a plan the workout life! Sometimes every other day works well. Other times it may be twice a week
Thank you for the advice I do find myself using my upper body and back alot because I lift fences all day....but your tips helped out lots this is really good stuff thank you again
Nice topic. Waking daily at 3:30-3:45 can be brutal but opens up my afternoon and evening for the family. Trying to rebuild from the past 9 months of mostly static lifting. Picking up Strongman Powerbuilder here soon. Stay Strong B.
I work as an engraver technician, and I am on my feet walking back and forth between the 5 to 8 machines I run for 8 hours everyday. Honestly the easiest thing for me to do is to get up and hit the weights in the morning before work.
Lately I've been incorporating more grip training in. I found that my grip and biceps get injured more frequent and affects my job (baker). I've had to lower the frequency and sets. Hopefully my body gets used to it over the months and I can add more sets and reps.
Im a overnight grocery stocker and recently switched to heavy calisthenics-focused movements. I find doing that type of training helps me recover quicker (within reason) more so than heavy barbell training. Thanks for this video, I'll have to use some of the tips.
Trying out a new workout schedule this week to hopefully help accommodate both my job and my mental issues at least while I wait for a diagnosis. Applying a lot of tips from here. Ready to get at it 👊🏽
I’ve been looking for this type of video for awhile but good to see someone has addressed it. I’m a fencer about 10 years and do most of the jobs myself. I’d do my back in a few times a year. But since starting gym these injuries have gone. 5.15am start 3 times a week so you gotta have your prep done night before. I don’t like stopping during the day but I smash my meals down and get back to it Pronto. Once you figure a pattern out it’s not that hard to hit your macros and get the seshs in. I schedule light days for 1rm weeks
I know I’m two years late but thank you for this video. It helped a lot working as a steal pipe-fitter on the job site. Cord drilling, picking up schedule 40 6” full length pipe . Some afternoons. I am indeed, weak as a kitten 😂
Something I would mention too if he didn't in the video (I wanted to write it before I forgot), prepare to possibly give yourself a little break if you are just starting or starting a different labor job. You are going to be working muscles pretty hard that you may not hit often or hard in the gym. Skiers will understand this analogy. When you go skiing the first day of the season, even if you train through the year, you are likely going to be really sore after. Skiing involves a ton of little balancing and core musclesbthat you might not even thing about alot of the time and you are using them pretty much nonstop all day. Same with most labor jobs. It will most likely take some time for your body to adapt from the extreme new stimulus.
One think I finally accepted i have to learn is to accept when i’m tired and need a nap or some extra time to sleep. We should fight it when we’re falling asleep earlier.
34 yo Landscaper here, I find the sun is more tiring than anything. I go home, eat a meal then take a 45 minute nap. I wake up drink a coffee and within 30 mins I am re-energized and good to go
Great video as always, Brian. Thanks for the ideas. Since you're taking requests, I think I have one; Any suggested programs/ideas for getting in a full workout (Including warm up) in under 35-45 minutes, while still making gains? I'm about to start a new job and the hours are gonna be long. In a perfect world I'd have short working hours so that I could spend more time in the gym, but working long hours + going to the gym usually doesn't leave much time in the day for anything else. I'm trying to find a program so that I can just finish work and get my workout done without taking too much extra time from the rest of my day, but it's hard to find something that will still let me make progress (instead of just maintaining). Thanks Brian.
Depends on your goal. Maxing strength gains can be difficult. But you should be able to get a nice pump for hypertrophy in 30-45 minutes with a little circuit, like lunges, pushups and pullups. Should be exercises that dont need much warm up and preparation
Ive been doing some concrete this summer 3x a week and then working out after. Its leaving me exhausted and Ive been progressively getting weaker. Ill have to try bringing more food or try switching up my days
Heres my strategy (I do framing, concrete, and excavation): work out 3x a week. Hit 1-2 workouts during the week after work, maybe even just 1 if its a tough week. On weekends or any off day try to concentrate the workouts but dont overdo it because you still need to perform well at work the next week etc. Hope this helps
Also try to keep workouts short. 20-30 minutes seems best for me. I use giant sets similar to brian so I am able to get in a lot of work without all the resting between sets
@@stronginthestorm1781 thanks man, ill try it out. Ive been doing much longer workouts with very little rest between sets so maybe the 30 mins will be better
Thanks for the info Brian. I work a 12hr shift at a mine site with 40minute travel too and from. Tend to keep it boring and big on scheduled work days. Just hitting the major compound movement and giant sets.
In my 20s 30s hard work then gym no problem, 49 now single, hard work then home eat my dinner fall asleep, wake up late, gym closed lol. Recovery get harder, but you video is good, its the truth, time can be made, train smart.
Thanks for these super helpful tips, just started a morning shift stocking job and this motivated me to get my butt off after work and put in a workout routine after chugging some creatine and whey protein powder to help me out. Also about the calorie intake, i definitely will remember that and eat much more to keep my energy and muscle growth up!
I'll be 40 in December. At 21 I started doing landscaping. Also at 21 I started lifting. Working out is apart of who I am. I'm in the gym at 5 in the morning these days during the week and start my job at 6:30. It's just a warriors mindset and I hold myself to a standard even at my age that most can't and aren't willing to do. I can say I can work circles around and am more physically conditioned than most 20 somethings.
Thank you for this! I’ve been at my lawn/landscaping job for over 14 years now. I average around 10-12 miles of walking per day and I’m not getting any younger. I actually struggle to find motivation to take a rest/recovery day…it feels like I’m just being lazy if I don’t workout.
What if you have the home equipment you need. Available all day long. Life is now taking care of your parents. Do you do the usual hour session or spread the sets throughout the whole day? Thanks for all you do. My thoughts are prayers are always with you.
I mean in this situation is important to do set after set like we all do. Or is this a gift in that taking a normal workout, but spreading every exercise out of say five and spread every exercise through out the day? Thanks.
Nice dog.And I most definitely agree with that I'm mostly a fitness body bulider increase a massive form of 35% to 46% of per leant muscular strength building exercises,not to mention i don't struggle as much anymore, so i increase more an more bionic fuel, leant periodation, from energic supplement, fusions in my muscle mass over loads. And limited,speed activities to perform a dominate sucessful mesaure. while I'm working brutal,higher pay jobs...i train a hell of a lot to keep my blood sugar and massive cells intact. From ,eating lots of food and drinking energy drinks even Gatorades,so i can gain control an persistence without putting too much, pressure on myself, or tiering myself out too. I trained a lot to put more speed when i gotta pick up the paste and perform progressive overloads, for the most, harder worst ,challenges, in the work force, facilities....i do not be playing around when i train a lot to keep myself in full shape to get all, the work done neither...especially when it comes to making some awsome extra money i don't be bullsh**ting at all my dude...i'm a strict professional hard worker for things like this too....any type of work some, if some one wants me to get done I'll get it gone guaranteed no problem.....no questions asked.
Brian please go to sleep. Just kidding lol looking forward to watching this video because I’m getting back adjusted to heating and cooling work while trying to maintain my training and my ministry but not over cook myself (mentally and physically). I also want to say how much your older videos have been helping me recently. I haven’t been following your channel for long but now I’m never leaving! Thanks for what you do
I used to be many years ago being a hod carrier,ie running up and down ladders carrying bricks on my shoulders for a few years i used to dig out basements great money hard work i was ripped
Great video. During the school year I teach 50 hours a week along with continuing to go to college full time. So this video applies a lot to me. Thanks for the awesome content. Also, did you say you do some park ranger work Brian? That's amazing!
This is so on point, I didn't have the benefit of seeing this early on in my career so I had to figure most of this out on my own. Drink my cals while I work, make sure to recover, quit drinking booze all together, and worst of all I had to curb my love for the gym for the sake of rest and scheduling. Brian is beyond on point with everything in this video.
I highly recommend taking pre-workout over energy drinks and don’t take it in the morning take it like at 10 or lunch break just because pre-workout last way longer than energy drinks and pre is more physical than just an energy drink from gas station And another thing is Cardarine or SR9 which can increase cardiovascular endurance My dad he does pool excavations and I do labor I help him around and it’s pretty intense he pushes me to do the job faster ( and carb up the day after)
One thing I do is finish shift, comeback home by walking or bike (hit the active recovery), while I walk I eat a snack and drink water and I arrive home and have a nap, after I workout. Hydration is very important and good nutrition too, eat a lot, balanced and right. When I train I go heavy on compounds and keep it low volume. I alsk train circuits for stamina, the trick is train the oppostie systems of your body that you dont use at work. At work you are doing low intensity high volume all day, so in the gym, do heavy low volume and hifh intesnity stamina for conditionning. And most importantly believe in the power of God and Jesus, sourc eof power and strength to keep going
Could you do a video on training for Busy Moms/Dads? I'm a full time Coach & teacher and also have 3 lovely kids, so I cant take time away from them or spending time with my wife. Any tips on how to get training time in?
Got home at 11pm and didnt feel like training at all. Felt tired and weak. Went directly to my cellar homegym and had a great workout. The body is a strange thing
I do store resets and we tear down bays at home improvement stores and my biggest problem is remembering to drink water and eat cause I just work until I'm done then move on I had to put alarms on my phone to remind me to eat
It's easier for me to get up at 4 AM, pound the overnight oats and get to the gym before work than to even consider training after.
You must be single..
100%
Married with four kids here and underground construction for work. I wake up at 4am and train 4-5 days a week. Only time available to get it done.
I wake up at 4am to go to work in high rise construction, any earlier seems irrational for me so I train first thing home with the trip home being my psych up and reading over todays lifts and cues
@@timmian85 I work in healthcare, the mental drain is unreal, unfortunately :/
Great topic Brian. This is important information a lot of people need that nobody thinks to make a video like this about. Hydration is a big one like you said. Even for desk jobs...
My trick is to phone it in on the job and work at about 30% output.
A tried and true method 😂
This is the way.
Tactical laziness. I like it
I know folks who aren't strong in the first place that do this.
You will be fired
Walk about 8 miles a day at work everyday, it’s pretty rough but I love it, down 25 pounds since starting.
What work is that?
Exactly what I needed, just started working on construction last week.
Thanks for mentioning nurses. Average patient weight in the icu is about 220 lbs and I move these people at least 12 times a night. I also walk about 15000-25000 steps a day with running. I literally have to add 300-500 kcals on days I work.
People do not give you guys the respect that you deserve! I’ve seen you guys working your butt off
Sitting in the AC watching UA-cam is my recovery.
Worked physically demanding jobs my whole life. Construction and then a career firefighter with demanding part time jobs as well. Retired to care for my wife and 2 disabled adult daughters. At 64 yoa and running your programs I have to split “ main movers “ and assistance work to separate days, then a day off for recovery. Kind of a 2-on/ 1- off split. If it falls on a weekend then possibly 2 days off because I don’t train on Sundays…just how I was raised. I don’t recover as quickly as I use to, so this works well for me. Remember…your brain doesn’t age at the same rate as your body….LISTEN TO YOUR BODY!😊 Thanks for all you do brother!
A serious badass. Worked construction your whole life, plus firefighting AND side jobs? Now you're taking care of your family at 60+ yrs. Old?
You deserve a purple medal or $100 bottle of wine or SOMETHING.
Respect, brother
I've lost alot of muscle mass becoming a general manager for dominos. Long shifts, high sales store always going and alot of stress. No time to eat and too exhausted to train. Hopefully this helps thank you Brian your a blessing.
Maybe you need to work on your mindset! A GM at dominoes is not a physically demanding job!
@@MrSmurf459 man get right. u try it and see how unphysically demanding it is. Jobs as managers r mad demanding, if not physically then mentally, either way u finish a shift completely drained. It’s not like a normal dominoes job or whatever you’re in charge of every little thing
@@pedrocerda6574 I didn’t argue that it’s a mentally demanding job, I said physically demanding! Brother can you imagine a guy like me who has physically demanding job(moving company)going to a job like dominoes?!?! In terms of physicality it’d be a piece of cake to me! Not denying that the job can be mentally draining, but physically demanding jobs are both mentally and physically demanding!
@@MrSmurf459 I also work for a moving company. It's the hardest job
I've ever had
@@colebyh645 thank you! Which goes to my point!
This came in at the perfect time Brian. I've been working 50-60 hours a week in a warehouse, 10-12 hour shifts for the last 6 months and around 2 months ago stopped going to the gym due to lack of energy. I eat plenty and I'm getting leaner but I dont want to lose muscle in the areas that dont really get worked from my job(mainly quads and chest). Time to employ these tips.
Felt this when I was working water damage restoration as a manager. Oftentimes with the oncoming stress of the day I would put in a really intense workout in the morning. It's the only thing that kept me sane. Hope you found your spark!
I had to give up programming my training because on some dayes I couldn't move the weight I lifted a week ago. Just go in and lift what I can on that day.
I can honestly say that crushing it in the gym with strength training makes it significantly easier with my physically demanding job. I actually started training to avoid ending up like the older fellas in my line of work. Used to train nights after work and that worked out fairly well for me until I started training Jiu-Jitsu too. Just ended up getting home too late, having to wash my gym gear and my gi. Had to start hitting the gym in the morning. Getting in around 5-6am at the moment
this
Iron Loo is a prime example of no excuses for not training with a highly physical job.
For me manual labour out in the bush or just doing something like chopping fire wood is so satisfying to me it’s like meditation
I'm a fishermen ND IL tell you since iv started this line of work my body has literally been broken and rebuilt. Ive Never got this body and strength at a gym before
It’s incredible, thank you for sharing this!
Awesome tips man! I’m a networking/electronics technician and our work some days is extremely demanding-to the point of not being able to go to the gym afterwards.
I’ve found that I’ve had to just take the easy days as a gift and hit the gym really damn hard on those days, because I never know when I’ll get another one. Also the weekend helps a lot. I find hitting heavy squats or deads is best on Fridays, so I have a full two days of rest to recover.
You kind of cover that in this video. Don’t know if I’ve ever seen a video like this in the UA-cam fitness community. Thanks again, Brian!
Thanks for the tips Brian. I'm an autoworker/Industrial athlete. My biggest battle is with our rotating shifts. Our bodies are constantly adjusting to the time change every two weeks. Your tip on making decisions while at the gym and how do I feel today is great to hear, as well as managing hard work days. Thank You.
I’m a sparky and I’m cooked by the end of the day (physically not.. physically) lol really needed this video I feel like I can never get it done or be in a mindset at the end of the day
been dying for someone like you to do something like this... bike messenger 6 days a week, heavy loads, 30+ mile days, cardio killing my gains. I like to train late at night after a meal and nap, forced to stretch the week and drop the volume for recovery. intensity stays high lol. I didn't get smarter but definitely more FLEXIBLE. If im destroyed I take a rest day. glad im on the right track, thankou Brian!
also one thing to note, don't go crazy on the calories. Your body adapts and I still put on fat if I go all out with the food
I’ve found that Sundays are my best days for really heavy lifting and I take Saturdays off to rehydrate, catch up on recovery and rest. We’re slower during the winter so I pick up my training frequency during that time and focus more on compound movements during summertime
I wake up at 4 am. Go to work (scaffold builder) for 8-12 hours. MWF I do barbell work TFS I do calisthenics/cardio with my doggo
A physical demanding job could totally wreck your training for sure, thank you Brian for posting that kind of awesome content!
It can and it has…..I hate it. I can train upper body just fine but if I squat just even a little too much good fucking god it’s hell. I mean it feels like my legs are pulling themselves apart. I love leg day, so this hurts me on a physical and soulful level.
@@righttohavebeararms.4300 Thats totally true, i have the same problem with leg day, It usually comes with some back discomfort along the way too so yhea, It is something that needs to be considered.
@@albertoduri1081 I’ve kinda figured my own….well let’s just say nerd way out of said situation that’s so far been working. See I’m not what one might call a body build type lol (I got jokes see) . My insertions and skin thickness and everything don’t go hand in hand. And basically being a RPG and viking (norsemen technically) nerd I tend to call myself a tank. So I just made a split to become and oldstyle RPG tank. If you want to actually hear it I’ll type it out but if not cool. It’s actually helping with the leg situation but you kinda gotta have that nerdy role playing mindset I guess lol.
'once you sit you cant unsit.' That is exactly that feeling right there!
It sucks you in!
LOL True.
Finally! This is the first damn video I’ve found that can help me out with this, and by my favourite strongman no less
Haven't watched the video yet but I love that you made one about this. I am a truck driver but I've always been on the physical side of it, first job was delivering windows and wall panels, current job is delivering Pepsi. I've seen people at work who have spent more time on light duty than I have been employed there because I lift and work out specifically to help myself do my job safer and they don't. I can not wait to absorb every ounce of information you put into this because I know damn well I'll learn something from you I never even thought of.
When I was starting out, I had to tie my training to another habit. I also don't unsit. Now I look forward to my training and I'm more likely to call out of work than to skip a workout. Yesterday I went into my workout feeling absolutely drained. I coached my wife through her Powerlifting meet over the weekend and I drastically underestimated how stressful that would be. But I got my head right and hit a DL PR for 415 and it felt so good I did a double! Gives me hope that I won't completely zero my strongman comp in July.
I have found that strength training has made my job (putting totes up to 60 pounds onto pallets, stacking said totes, moving pallets, stacking pallets) much easier to handle physically. So much so that I think of my job as a warm up to my program, which is quite heavy. Been at the job I described for about 4 years now (10 overall) and can vouch for all of those tips. I decided to make a change in the current plan I have been lifting all 5 days of week after work and cardio only/rest on weekends. Biggest change wasn't the days but the choice of lifts and intensity. I'm happy I have access to a very well supplied garage gym that has a seriously wide array of options to train with, some of which is my stuff.
I'm a park ranger in my country, it's blistering hot during summer and hike the mountain trails almost every other day. On average I hike(mind you, this is work not leisure hiking) an average of 30miles a week, in ridiculous heat, cleaning trails and such. I just sat down, exhausted and looked for a vid about this. I am unsat on the couch dreading my workout I've planned today. Great advice, much needed. Wish I found this sooner
This came out right at a time when I need it. Thank you
Im a full time cleaner in a printing facility. Im averaging 16000 steps a day at work. Some days i do 21000+ steps in a day. I train 3 days a week. Monday is deadlifts or squats. Wednesday is OHP/Shoulders day. Friday is sled, farmers walk followed by some chest and back, then I have got the weekend to recover.
So true. Flat gym days are like flat tires, they happen once and awhile and unexpectedly. You just gotta work around them. Thanks BA!
Amazing video as always, Brian! A lot of this can carry over for a lot of things in life. I especially liked the tip about not making up your mind how the session is going to be, just based on how you feel beforehand. I think all of us who've pushed through it have found some really good sessions on those days - even better than the ones where you just know you're going to smash PRs. Then don't. Not even close.
Thanks, as always, for the quality information and video, and really appreciate your great attitude and humble honesty. Have a peaceful evening.
I'm in the middle of an archaeological excavation campaign and this video pops in. You dirty superhero
Would love to see vids on, speciel force training. How to prep and how all the different types of training would look like.
Just started a moving job this week so the timing of this vid couldn’t be more perfect 💯
I'm definitely going to use these tips. Just started a new job that's physically demanding.
I've now been giving it all for half a year delivering parcels for one of the companies that have three letters in their name.
I never thought about it being so demanding but once you have two mattresses, a fridge, and 35 bags of potting soil in the truck and carry all those by hand because the staircases are too narrow I DREAM of pulling a car, push a sled, or even just farmers carry something that is not another bag of dog food for work.
But when I'm not falling asleep after a long day I find even a short 15min workout to be good for me mentally. Making the time > finding the time.
Brian thank you for this I was waiting for a video for those who are not working in an office or regular 9-5's
This video is literally me every day most of my working days ;) and today (at the release of the video) more so than usual. Thanks, Brian!
Greetings Brian. That was a good teacher talk... That's what I trained and worked as... I would love to see more videos about you doing your nature work around your property and what happened to the log cabin? My Grandfather was huge and always on the go... Building and adding to his beautiful home that he painted denim blue or busy managing his farms and orchards... He never had time to stop unless there was a fight going on... Have a good week ahead.
Spot on! I think it takes maturity to figure out what is absolutely essential and work out and what you can skip if that day is labors just make you too tired. I’m with people in the early morning, it’s a pain but it’s the only time they’re literally no excuses. I find this video helpful when I’m fitting in my triathlon training, work and also lifting.
A good tip from a former landscaper is to wear an old school back brace, especially in the morning if you're doing any heavy lifting or bending. After sleep you get spine stenosis & it becomes more brittle/prone to injury for the first few hours of the day.
This was very helpful, and I work a desk job from home.
Keep at it Brian!
I work manual labor and also have narcolepsy so my recovery is definitely bottom tier. Easily the best thing is learning about training economy. I try to justify dang near every set and rep in my workouts. Giants sets end up playing a role a lot because I don't have the time and energy to be at the gym for 2 hours so cranking it out as fast as possible definitely helps.
Great video. I'm an apprentice electrician and I found that some days I was too beat down to train effectively, especially in new construction. So I had to skip a day and go in the next and my performance was a lot better. Now that I'm in service it's a little easier. I also do submaximal training now. Before when I was on an LP it was a real grind some days. Now I'm running 531 and I find it works way better for me because I'm not squatting myself into the ground all the time and I'm training at or below 85% intensity. If you have a physical job, submaximal training is the way to go unless you're peaking for a meet or a comp. The biggest thing for me like you said was getting enough calories in and prioritizing recovery. Some days I'd get home from the gym, make dinner, have an hour to myself then go to bed because I needed to recover.
8:00 is exactly what i would say is more or less number 2 after preparing your food in time so you can have your meal ready in 5 minutes.
Working in resturant/bars/hotels for 4 years, which is basicly running around balancing like 10-20kg of dishes/pots/bottles etc. in your hands for half a day and doing like 15-30k steps normally.
While you're basicly running on adrenaline almost, you go directly to gym afterwards. Cause if you sit your ass down, it aint coming off.
Awesome information, you want results you need to put in the work, it may be hard but you can't let a job be the thing that stops you.
I'm a greenkeeper. The part about my job that I find most challenging for my body is that I can show up to work and get tasked with sitting on a mower all day, or I can be tasked with shoveling sand all day. Generally these things change with the seasons, winter time = shovel time. The times I find my body and my coworkers bodies getting most rekt, is that first week when a new project starts and you go from no shoveling or picking up turf etc, to 8h shifts 5 days in a row.
What I do nowadays with experience in mind is training back and forearms in the easy season to be ready for the demands when they show up. I also scale back the volume on those lifts or even skip them altogether when the hard days come.
I also believe in the principle of balancing both sides of a joint, like benching combined with some pulling motion. The same way I try to match my work demands with lifting. Like lots and lots of picking shit up and carrying it tends to rotate shoulders forward a lot and strain biceps and back, so I'd balance that by some kind of pressing motion(preferably not bench) and a squatting motion (preferably not low bar).
Excellent advice and excellent content. The fitness industry really should learn from you. Let me tell you, this sort of advice is needed in the fitness industry and whoever is smart enough to mass produce it will make bank
A professional exerciser doesn't always understand the unique struggles that the general population have, which is why they don't give as good of advice as this. 💯💯💯
I have done a physical job all my life plus training and dabbling with some sports not most popular types. And it's definitely a plan the workout life! Sometimes every other day works well. Other times it may be twice a week
Thank you for the advice I do find myself using my upper body and back alot because I lift fences all day....but your tips helped out lots this is really good stuff thank you again
Nice topic. Waking daily at 3:30-3:45 can be brutal but opens up my afternoon and evening for the family. Trying to rebuild from the past 9 months of mostly static lifting. Picking up Strongman Powerbuilder here soon. Stay Strong B.
I work as an engraver technician, and I am on my feet walking back and forth between the 5 to 8 machines I run for 8 hours everyday. Honestly the easiest thing for me to do is to get up and hit the weights in the morning before work.
Love these videos man, keep up the great work!
Lately I've been incorporating more grip training in. I found that my grip and biceps get injured more frequent and affects my job (baker). I've had to lower the frequency and sets. Hopefully my body gets used to it over the months and I can add more sets and reps.
Im a overnight grocery stocker and recently switched to heavy calisthenics-focused movements. I find doing that type of training helps me recover quicker (within reason) more so than heavy barbell training. Thanks for this video, I'll have to use some of the tips.
Great information as always. Thanks Brian!
This is actually a fantastic video. Balancing a manual labor job and training is quite difficult
Having to do PT every morning and just being in the military in general…
I was just thinking this. Especially a day in the connexes after pt then going to the gym after being released
@@JuanLuna-gj7gx those are rough days
I’m a roofer who wakes up before work to powerlift. Pray for me.
Trying out a new workout schedule this week to hopefully help accommodate both my job and my mental issues at least while I wait for a diagnosis. Applying a lot of tips from here. Ready to get at it 👊🏽
This helps me so much. Thank you
I am so glad it is helpful! Thanks for checking it out!
I’ve been looking for this type of video for awhile but good to see someone has addressed it. I’m a fencer about 10 years and do most of the jobs myself. I’d do my back in a few times a year. But since starting gym these injuries have gone. 5.15am start 3 times a week so you gotta have your prep done night before. I don’t like stopping during the day but I smash my meals down and get back to it Pronto. Once you figure a pattern out it’s not that hard to hit your macros and get the seshs in. I schedule light days for 1rm weeks
Love the dog and your tips were great!
I know I’m two years late but thank you for this video. It helped a lot working as a steal pipe-fitter on the job site. Cord drilling, picking up schedule 40 6” full length pipe . Some afternoons. I am indeed, weak as a kitten 😂
Something I would mention too if he didn't in the video (I wanted to write it before I forgot), prepare to possibly give yourself a little break if you are just starting or starting a different labor job. You are going to be working muscles pretty hard that you may not hit often or hard in the gym. Skiers will understand this analogy. When you go skiing the first day of the season, even if you train through the year, you are likely going to be really sore after. Skiing involves a ton of little balancing and core musclesbthat you might not even thing about alot of the time and you are using them pretty much nonstop all day. Same with most labor jobs. It will most likely take some time for your body to adapt from the extreme new stimulus.
One think I finally accepted i have to learn is to accept when i’m tired and need a nap or some extra time to sleep. We should fight it when we’re falling asleep earlier.
34 yo Landscaper here, I find the sun is more tiring than anything. I go home, eat a meal then take a 45 minute nap. I wake up drink a coffee and within 30 mins I am re-energized and good to go
Great video as always, Brian. Thanks for the ideas.
Since you're taking requests, I think I have one;
Any suggested programs/ideas for getting in a full workout (Including warm up) in under 35-45 minutes, while still making gains?
I'm about to start a new job and the hours are gonna be long.
In a perfect world I'd have short working hours so that I could spend more time in the gym, but working long hours + going to the gym usually doesn't leave much time in the day for anything else.
I'm trying to find a program so that I can just finish work and get my workout done without taking too much extra time from the rest of my day, but it's hard to find something that will still let me make progress (instead of just maintaining).
Thanks Brian.
Depends on your goal. Maxing strength gains can be difficult. But you should be able to get a nice pump for hypertrophy in 30-45 minutes with a little circuit, like lunges, pushups and pullups. Should be exercises that dont need much warm up and preparation
Ive been doing some concrete this summer 3x a week and then working out after. Its leaving me exhausted and Ive been progressively getting weaker. Ill have to try bringing more food or try switching up my days
Heres my strategy (I do framing, concrete, and excavation): work out 3x a week. Hit 1-2 workouts during the week after work, maybe even just 1 if its a tough week. On weekends or any off day try to concentrate the workouts but dont overdo it because you still need to perform well at work the next week etc. Hope this helps
Also try to keep workouts short. 20-30 minutes seems best for me. I use giant sets similar to brian so I am able to get in a lot of work without all the resting between sets
@@stronginthestorm1781 thanks man, ill try it out. Ive been doing much longer workouts with very little rest between sets so maybe the 30 mins will be better
Thanks for the info Brian. I work a 12hr shift at a mine site with 40minute travel too and from. Tend to keep it boring and big on scheduled work days. Just hitting the major compound movement and giant sets.
In my 20s 30s hard work then gym no problem, 49 now single, hard work then home eat my dinner fall asleep, wake up late, gym closed lol. Recovery get harder, but you video is good, its the truth, time can be made, train smart.
Just started working at the lumber place so I think so far even sitting out in the sun is demanding
Thanks for these super helpful tips, just started a morning shift stocking job and this motivated me to get my butt off after work and put in a workout routine after chugging some creatine and whey protein powder to help me out. Also about the calorie intake, i definitely will remember that and eat much more to keep my energy and muscle growth up!
The 85% thing is spot on for me. Especially if it's a set to technical failure. I'm miserable at work the next 3 days.
I'll be 40 in December. At 21 I started doing landscaping. Also at 21 I started lifting. Working out is apart of who I am. I'm in the gym at 5 in the morning these days during the week and start my job at 6:30. It's just a warriors mindset and I hold myself to a standard even at my age that most can't and aren't willing to do. I can say I can work circles around and am more physically conditioned than most 20 somethings.
Thank you for this! I’ve been at my lawn/landscaping job for over 14 years now. I average around 10-12 miles of walking per day and I’m not getting any younger. I actually struggle to find motivation to take a rest/recovery day…it feels like I’m just being lazy if I don’t workout.
Do mobility and stretching on the days you're relaxing 👍 you will feel the accomplishment of moving your body, but helping you body overall👍
These tips are Gold.
Great video as always, you're the man thank you!!
Try take a shower immediately after work, this helps
What if you have the home equipment you need. Available all day long. Life is now taking care of your parents. Do you do the usual hour session or spread the sets throughout the whole day? Thanks for all you do. My thoughts are prayers are always with you.
I mean in this situation is important to do set after set like we all do. Or is this a gift in that taking a normal workout, but spreading every exercise out of say five and spread every exercise through out the day? Thanks.
Nice dog.And I most definitely agree with that I'm mostly a fitness body bulider increase a massive form of 35% to 46% of per leant muscular strength building exercises,not to mention i don't struggle as much anymore, so i increase more an more bionic fuel, leant periodation, from energic supplement, fusions in my muscle mass over loads. And limited,speed activities to perform a dominate sucessful mesaure. while I'm working brutal,higher pay jobs...i train a hell of a lot to keep my blood sugar and massive cells intact. From ,eating lots of food and drinking energy drinks even Gatorades,so i can gain control an persistence without putting too much, pressure on myself, or tiering myself out too. I trained a lot to put more speed when i gotta pick up the paste and perform progressive overloads, for the most, harder worst ,challenges, in the work force, facilities....i do not be playing around when i train a lot to keep myself in full shape to get all, the work done neither...especially when it comes to making some awsome extra money i don't be bullsh**ting at all my dude...i'm a strict professional hard worker for things like this too....any type of work some, if some one wants me to get done I'll get it gone guaranteed no problem.....no questions asked.
Awesome Brian can’t wait to watch this
When you said your father ran a construction company my feet and knees and back suddenly started to hurt
Brian please go to sleep. Just kidding lol looking forward to watching this video because I’m getting back adjusted to heating and cooling work while trying to maintain my training and my ministry but not over cook myself (mentally and physically).
I also want to say how much your older videos have been helping me recently. I haven’t been following your channel for long but now I’m never leaving! Thanks for what you do
You deserve so many more subscribers, man. 😞
Looking healthy g!
Thanks for sharing that will definitely help!
I used to be many years ago being a hod carrier,ie running up and down ladders carrying bricks on my shoulders for a few years i used to dig out basements great money hard work i was ripped
Great video. During the school year I teach 50 hours a week along with continuing to go to college full time. So this video applies a lot to me. Thanks for the awesome content.
Also, did you say you do some park ranger work Brian? That's amazing!
This is so on point, I didn't have the benefit of seeing this early on in my career so I had to figure most of this out on my own. Drink my cals while I work, make sure to recover, quit drinking booze all together, and worst of all I had to curb my love for the gym for the sake of rest and scheduling. Brian is beyond on point with everything in this video.
Dope video! Can definitely relate Thanks Brian!
I highly recommend taking pre-workout over energy drinks and don’t take it in the morning take it like at 10 or lunch break just because pre-workout last way longer than energy drinks and pre is more physical than just an energy drink from gas station And another thing is Cardarine or SR9 which can increase cardiovascular endurance
My dad he does pool excavations and I do labor I help him around and it’s pretty intense he pushes me to do the job faster ( and carb up the day after)
thanks for the knowledge Brian
One thing I do is finish shift, comeback home by walking or bike (hit the active recovery), while I walk I eat a snack and drink water and I arrive home and have a nap, after I workout. Hydration is very important and good nutrition too, eat a lot, balanced and right. When I train I go heavy on compounds and keep it low volume. I alsk train circuits for stamina, the trick is train the oppostie systems of your body that you dont use at work. At work you are doing low intensity high volume all day, so in the gym, do heavy low volume and hifh intesnity stamina for conditionning. And most importantly believe in the power of God and Jesus, sourc eof power and strength to keep going
Could you do a video on training for Busy Moms/Dads? I'm a full time Coach & teacher and also have 3 lovely kids, so I cant take time away from them or spending time with my wife. Any tips on how to get training time in?
This is my life too. I'm struggling to choose between coaching, training, family time, and rest. It's damn tough bro.
Got home at 11pm and didnt feel like training at all. Felt tired and weak. Went directly to my cellar homegym and had a great workout. The body is a strange thing
3:15 alarm pound some eggs and oatmeal then training starts at 4:30. That’s the only way it works for me especially on the hot summer days
Thank you Brian!🙏🏻
Good info here thanks
I do store resets and we tear down bays at home improvement stores and my biggest problem is remembering to drink water and eat cause I just work until I'm done then move on I had to put alarms on my phone to remind me to eat