I wake up and I’m tired. I come home from work and I’m tired. I see dudes on the floor who are absolutely ripped and I guess they must be sacrificing some sleep to go workout because I don’t see them leave at lunch. I don’t even want to look like them, I just don’t want to turn into a pile of mush
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You said it. Sacrifice some sleep. I try to do it in the morning (get up at 6:45, 45 min lift, cold shower, in the office by 9/9:30 easily).
i know this is not the place but just wanna help you out. if you want muscle hypertrophy, a cold shower isnt the way to go. Look up jeff nippard & dr. mike, super intelligent body builders that talk about the subject
True, but the studies are more regarding cold water exposure (I.e. 10 minute ice bath), not a cold shower. There’s little convincing empirical evidence for cold showers. If you’re interested, look at the study by Roberts et al 2015 on cold water exposure post-training. Finds some pretty crazy results…
The answer is as a junior, you don’t. You lift on the weekends and during slow periods if you care about your health.
Sacrificing sleep to #grindset in the gym is stupid and has proven to be detrimental to your overall health. Not worth putting excess strain on your heart and internal organs for sub optimal performance in the gym in my opinion. Dumb as fuck to be getting 4-5 hours a sleep a night when you could be getting 6-7 just to get a shitty lift in. Lift on Friday, Saturday and Sunday - it’ll be adequate to at least maintain your gains.
If you look at the seriously jacked people in IB, typically they are past the associate level and have enough autonomy over their schedule to workout consistently. Pre VP, you have little to no control. Of course there are outliers but for the majority, it’s not a reality at the junior level. Pros and cons to this job.
This. If you're getting less than 6 hours per weeknight to begin with, you have NO business being in the gym during the week. You're just hurting yourself more.
Depends on bank, group, and culture.
I hate how true this is. Have experienced exactly this.
By far the best answer
Tren
3 days (fri-sun) and one floating day is easily enough to make gains esp for guys with decent genes. Standard upper lower split
Do 20 pushups and 20 squats every morning before you take a shower. It takes less than 5 minutes and you can add more reps over time. You don’t need a gym membership or an hour blocked off to maintain minimum levels of health
I'm sorry but 20 pushups and 20 bodyweight squats will do almost nothing for your physique and definitely will not maintain muscle for those that seriously lift
Double it and do it 3x a day then. 20 and 20 is not a hard and fast limit but you can’t say you don’t have the time to do even that. The original question mentioned not turning into a pile of mush and this is a starting point. Idk yalls lifting history. Get a weight vest and replicate it, too many excuses not to be staying baseline fit.
Are these loaded with 300 lbs
Dont think ive ever met a junior who was acc fit. Usually at VP lvl ppl start to live more healthy
I usually do 100 pushups broken into sets of 20 before work, and i have a pullup bar so i crank out as many as i can in the morning, but my legs are lacking
The main thing is diet - easy to eat poorly when you're working constantly and are just looking for calories to fuel yourself
Try and eat high quality protein, complex carbohydrates, and get those micros (vitamins) in
Work out as and when you can - if you're able to take 45-60mins off during lunch, great; otherwise, weekends are a good option, as is running / cycling to and from the office
As you climb the ladder, you'll find more free time to exercise and be better able to build the physique you want
Re: sacrificing sleep for exercise, this is up to you - I personally would not as I think getting a good amount of high quality sleep is very important, however if you feel able to reduce some of your time spent in bed, go for it
Agree with others about the importance of sleep. However, if the last 30-1 hour before you actually knock out after logging off is spent scrolling on social media – there’s your time to use more wisely. Go for a 30 min walk, run or lift
wakeup at 6:30, in the gym from 7-8. Shower and get ready in the gym, in the office by 8:45 usually. I'm really only get to the gym 3 or 4 days a week though. Sometimes I'll go to an F45 class just to mix things up. My Oura ring tells me Im averaging 6 hours of sleep which isn't great, but I eat healthy and feel fine.
I wake up at 4:30 AM. My gym has a consistent 4-5AM crowd of dudes and dudettes. If you skip a day, people ask where you are when they see you next. Awesome community. + cute girls.
respect. what time are you falling asleep?
I do my best to have a hard stop/be in bed at 10pm. Sometimes it slips to around 10:30-11pm.
Niiice
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