Work Schedule vs. Workout Schedule

  • NJC5783

    Posts: 5

    Dec 08, 2013 10:36 PM GMT
    I have not been in the gym in over a year and have not had a SERIOUS workout in over 5. The problem now is my work schedule makes it impossible to plan a workout regimen. I work 3-4 12 hour shifts per week and have off 2-3 days per week. How do I plan a workout schedule around this if my days off are say.... Tues, Sat and Sun? I want to be in the gym 4-6 days per week but my schedule just does not allow it. Sometimes when I work, I am up to an hour away from home, so morning workouts before work are not really an option. :-( PLEASE HELP! I need some expert advice....
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    Dec 08, 2013 11:10 PM GMT
    I feel like 3 days a week on Tues, Sat, and Sun would still be way better than zero. Why not just try to do that consistently for a while?
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    Dec 09, 2013 4:40 AM GMT
    I used to have the same kinds of shifts you did.

    Try going in the morning of the first day of your shift. Take the 2nd and 3rd days off.. if you have a day inbetween, get some sleep and go in the afternoon.

    Always plan on going on your days off.

    It can be done, just takes some effort icon_smile.gif
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    Dec 09, 2013 6:07 AM GMT
    You don't necessarily have to work out at the gym, either. How about one of those home-study programs? Or participate in a sport?
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    Dec 09, 2013 7:02 AM GMT
    I have the same problem... I'm still trying to find a workout that is right for me.
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    Dec 09, 2013 8:39 AM GMT
    Three days is perfect. You can put together a decent split routine with that. There's no "need" to be in a gym for 4 - 6 days. It's all a matter using your time effectively while in the gym.

    What are your fitness goals?
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    Dec 09, 2013 8:40 AM GMT
    People who aren't serious about their fitness will find every and any reason not to work out.

    You have plenty of time to workout and make a difference.
  • roadbikeRob

    Posts: 14305

    Dec 09, 2013 11:52 PM GMT
    jmusmc85 saidPeople who aren't serious about their fitness will find every and any reason not to work out.

    You have plenty of time to workout and make a difference.
    You should try not doing steroids and go do a real workout before passing judgment on everyone else there bunky.
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    Dec 10, 2013 7:46 AM GMT
    roadbikeRob said
    jmusmc85 saidPeople who aren't serious about their fitness will find every and any reason not to work out.

    You have plenty of time to workout and make a difference.
    You should try not doing steroids and go do a real workout before passing judgment on everyone else there bunky.


    You aren't even funny anymore. icon_confused.gif
  • roadbikeRob

    Posts: 14305

    Dec 10, 2013 10:37 PM GMT
    jmusmc85 said
    roadbikeRob said
    jmusmc85 saidPeople who aren't serious about their fitness will find every and any reason not to work out.

    You have plenty of time to workout and make a difference.
    You should try not doing steroids and go do a real workout before passing judgment on everyone else there bunky.


    You aren't even funny anymore. icon_confused.gif
    I am not being funny you idiot. I am dead serious you steroid addict with the inoperable pencil penis.
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    Dec 11, 2013 2:29 AM GMT
    jmusmc85 saidPeople who aren't serious about their fitness will find every and any reason not to work out.

    You have plenty of time to workout and make a difference.


    I'm not saying this to be rude but not everyone has that time you speak of... I work full time nights, sleep a few hours in the morning, then attend school full time in the evening. I generally only have 2-3 free evenings each week.
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    Dec 11, 2013 4:34 AM GMT
    I usually try to commit to one weekend day and one weeknight. The key word is COMMIT, try to set some time aside on the weekend that you can workout and then if your schedule improves during the week, incorporate a weeknight.
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    Dec 11, 2013 5:21 AM GMT
    jmusmc85 saidPeople who aren't serious about their fitness will find every and any reason not to work out.

    You have plenty of time to workout and make a difference.


    That's absolutely true. I spent 20 years in positions where I was supposed to work 16 hours a day, 7 days a week. Which is just stupid. You need to schedule the time in to the day and just do it. Your body and your brain will rot if you don't. You don't need to spend time watching TV or playing video games. Most people could actually bicycle to work faster than they can drive in daily traffic jams.

    On a 12-hr day, I'd figure in 10 minutes of warm-up and 20 minutes of heavy workout. Something more extensive on the long days. You don't have to schedule "monday, tuesday, wednesday," but more like, "workout A, workout B, workout C" on whatever days they may happen to fall.
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    Dec 12, 2013 8:45 PM GMT
    Have you ever thought about biking to work? I find this to be a great workout for me and besides that, it saves me a ton of money. My work is 9 miles away and so every day I get an 18 mile work out.
  • roadbikeRob

    Posts: 14305

    Dec 14, 2013 7:31 PM GMT
    michael61 saidHave you ever thought about biking to work? I find this to be a great workout for me and besides that, it saves me a ton of money. My work is 9 miles away and so every day I get an 18 mile work out.
    During the warm weather months, I was cycling everyday to work. I would choose my own routes to avoid road construction and congestion. I would get a good workout in as well. However since my bianchi roadbike has reached the end of its service life, I have to invest in a new bike.
  • NJC5783

    Posts: 5

    Dec 20, 2013 4:41 AM GMT
    Thanks guys! This was very helpful, but can someone explain to me what is meant by "assistance work" in this article? I am assuming it includes workouts that require a spotter? Here is the link:

    http://www.t-nation.com/free_online_article/most_recent/effective_training_for_busy_men_1

    Thanks again guys!
  • NJC5783

    Posts: 5

    Dec 20, 2013 4:47 AM GMT
    Oh also, my goals are:

    190 lbs
    8-12ish % body fat
    defined chest and abs (doesn't matter if the chest is thick or not, just defined)

    I also want to be able to do a 1 rep max of 300lbs chest press (yes, I know I will not accomplish this overnight).

    Also looking to gain outstanding cardio endurance but I will let my rugby/jiujitsu/flag football take care of that, once I start to get back into it all. They are all in off-season right now.

    My current stats:

    5'7"
    185lbs
    20-25ish% body fat
    little-to-no cardio ability left (I kinda suck at the sports that I currently play and want to become significantly better)

    Again, thanks guys, I appreciate the help!
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    Dec 20, 2013 7:13 AM GMT
    NJC5783 saidThanks guys! This was very helpful, but can someone explain to me what is meant by "assistance work" in this article? I am assuming it includes workouts that require a spotter? Here is the link:

    http://www.t-nation.com/free_online_article/most_recent/effective_training_for_busy_men_1

    Thanks again guys!
    What the article is suggesting is, do 2 "major" compound exercises in one session. And the fill the rest of your time with any supporting exercises.

    So let's say you only have an hour to do your workout. You'll need to dedicate X amount of time to do those big exercises. Or if you're running late, you're only going to do those big exercises no matter what.

    So Monday workout is:

    Squat
    Bench Press

    After you do those, you can fill the rest of your time with light weight/high rep exercises like:

    leg extensions, or
    lunges, or
    cable flys, or
    some other chest exercise