Been lifting for the past 7-8 years and enjoying every bit of it. Junior summer was rather manageable (was able to squeeze in four 1.5h workouts/week as an SA at a MM bank), but I'm unsure about sustainability of that come FT this summer. Was wondering what scheduling/exercise programming tricks people here employed to maintain and improve their physiques/strength while working IB hours (although those vary, let's assume 80hour average). And by 'lifting', I don't mean 20min Equinox TRX workouts and bike rides to the office. I moreso allude to actual weight lifting and bodybuilding-focused training.The best approach I could've come up with was having shorter 45-65min workouts (depending on the day), 5-6x/week. I personally would love to go less frequently and have longer sessions, but presumably that won't be sustainable long-term with the nature of the job. Curious to hear other IB lifters/fitness people thoughts on this
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Several thoughts on this one as an ANL 1:
The two most constraining factors are likely to be (i) your team culture and (ii) the unpredictability of your schedule.
(i) I interned at a BB in one of the busiest teams, but the culture was good and a lot of people in the team would go to the gym at 1900, order dinner, and then continue (we had a gym in the building and my MDs and Ds even made me sign up). In this environment, it is generally manageable to keep up a routine that fits your goals.
However, you need to remember that you might have no control over your evening if something comes up and you are likely already exhausted.
(ii) As I alluded to on the previous point, unless you are lucky and your team has a gym culture, you basically have no control over your schedule in the evenings and how exhausted you are at that time. Therefore, I generally recommend going to the gym before work, so you are still fresh and know you can make it. This may interfere with sleep depending on how long you are working, but in terms of general health, going to the gym almost always beats getting a little more sleep.
In terms of workouts, there is a risk if you are going for a classic split (e.g. push-pull-legs) because you may not be able to go to the gym 6 times a week to effectively execute this program. Therefore, it may be better to implement a full-body program 2-3x a week and then do something else in addition if you have time more often (e.g. I run, cycle or row every day that I am not lifting if I can make it). Because a normal full-body workout takes too long for my schedule, I have adopted a super high-intensity bodybuilding program that my former football coach taught me for offseason training, which allows me to reduce the sets I am doing while getting some cardio benefit as well (not perfect for hypertrophy though, but you have to die some death and I prefer being strong).
In conclusion: You likely will not be able to do get perfect scores for both IB and lifting because the job is just too taxing (unless you're in a chill team). However, you can do your best to stay or become more healthy by sticking to a plan that you optimize instead of trying to maximize both dimensions.
PS: Do not forget the nutrition aspect in all of this, which is difficult in this job, but given your experience lifting you should know that already.
Would disagree that getting a workout is better than extra sleep. Difference between 7.5 and 9 hours of sleep, maybe yes a workout is better. But if ur at a busy group and it’s between 3 or 4.5 hrs of sleep, then choose sleep every time. Sleep deprivation really takes a toll over the years.
Bring some dumbbells to the office and grind in between model and PowerPoint updates.
Ignore all these beta males - gainz over brains! If your associate doesn't like you pumping the veins while your VP wants the deck turned then just tell that lil low-T pussy to fuck off.
When I was in banking I had an incline bench press replace my seat so I knew I could always get the set in.
I completely understand where you re coming from. Was in the same spot as you and settled on the perfect workout:
Day 1: Front squat
Day 2: Deadlift
And alternate that program every day w/ 5 by 5. In and out in 30 min.
You re welcome!