Guys & Ladies looking for advice, started a new job back end of July, working for a paving company picking orders and some of them are not light at all. I'm now finding them easier to lift, but what I want to know is what would you suggest I could have during the day for a bit of a pick me up and also just signed up to the gym so looking for something to take before a workout.
Oh and don't want to use any steroids either to bulk up.
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By (user no longer on site)
over a year ago
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Creatine needs to be used every day to have an effect, and it’s effect isn’t that big overall. You may notice it, you may not.
99% of pre-workout stuff is absolute trash, a load of poorly ratioed amino acids (which you’ll find in any decent protein powder or even just milk, meat, etc.) and a shit ton of caffeine. Don’t waste your money on it, just have a coffee and eat properly during the day.
Make sure you get proper sleep. Nothing will beat this in terms of making you feel right.
As for exercises, if you’ve got a heavy manual job, get onto big compound exercises e.g. deadlifts, overhead press, squats/leg presses, pull ups (assisted if you need to). They’ll not only give you better overall strength, but you’ve got good potential for progression as you can increase load substantially over time.
If you need to, you can supplement them with accessory exercises, e.g. bicep curls, tricep extensions, etc. to target specific muscle if your job would benefit it.
Don’t ego lift; start light and get your form right. Do the latter and you won’t need to lift heavy. Great resources on YouTube for this are:
Renaissance Periodisation - Dr. Mike Israetel / Jared Feather
Squat University - can’t recall the guy’s name
The Bioneer - Adam Sinicki
Jeff Nippard
Jeremy Ethier
If you’re after good protein powders, my recommendation is Bulk. They’re one of the few that taste nice and not like absolute shite. |
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Outside of the gym, I'd suggest getting some form of back brace if wmtdp doing regular, heavy lifting. But I'd also like to think your job would be providing that anyway. Wrecking your back is no fun 
LvM |
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By (user no longer on site)
over a year ago
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"Creatine needs to be used every day to have an effect, and it’s effect isn’t that big overall. You may notice it, you may not.
99% of pre-workout stuff is absolute trash, a load of poorly ratioed amino acids (which you’ll find in any decent protein powder or even just milk, meat, etc.) and a shit ton of caffeine. Don’t waste your money on it, just have a coffee and eat properly during the day.
Make sure you get proper sleep. Nothing will beat this in terms of making you feel right.
As for exercises, if you’ve got a heavy manual job, get onto big compound exercises e.g. deadlifts, overhead press, squats/leg presses, pull ups (assisted if you need to). They’ll not only give you better overall strength, but you’ve got good potential for progression as you can increase load substantially over time.
If you need to, you can supplement them with accessory exercises, e.g. bicep curls, tricep extensions, etc. to target specific muscle if your job would benefit it.
Don’t ego lift; start light and get your form right. Do the latter and you won’t need to lift heavy. Great resources on YouTube for this are:
Renaissance Periodisation - Dr. Mike Israetel / Jared Feather
Squat University - can’t recall the guy’s name
The Bioneer - Adam Sinicki
Jeff Nippard
Jeremy Ethier
If you’re after good protein powders, my recommendation is Bulk. They’re one of the few that taste nice and not like absolute shite."
All of this being my personal opinion and based on my own education, experience and research (of which I’ve done a lot).
Speaking to a professional and if you have any health issues, your GP too, is recommended before you start training. |
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By (user no longer on site)
over a year ago
|
"Creatine needs to be used every day to have an effect, and it’s effect isn’t that big overall. You may notice it, you may not.
99% of pre-workout stuff is absolute trash, a load of poorly ratioed amino acids (which you’ll find in any decent protein powder or even just milk, meat, etc.) and a shit ton of caffeine. Don’t waste your money on it, just have a coffee and eat properly during the day.
Make sure you get proper sleep. Nothing will beat this in terms of making you feel right.
As for exercises, if you’ve got a heavy manual job, get onto big compound exercises e.g. deadlifts, overhead press, squats/leg presses, pull ups (assisted if you need to). They’ll not only give you better overall strength, but you’ve got good potential for progression as you can increase load substantially over time.
If you need to, you can supplement them with accessory exercises, e.g. bicep curls, tricep extensions, etc. to target specific muscle if your job would benefit it.
Don’t ego lift; start light and get your form right. Do the latter and you won’t need to lift heavy. Great resources on YouTube for this are:
Renaissance Periodisation - Dr. Mike Israetel / Jared Feather
Squat University - can’t recall the guy’s name
The Bioneer - Adam Sinicki
Jeff Nippard
Jeremy Ethier
If you’re after good protein powders, my recommendation is Bulk. They’re one of the few that taste nice and not like absolute shite."
Eat healthy, get enough protein from food or maybe shake is all I'd say.
As your job involves lifting rather than focus on working out at the gym I would recommend learning to lift weights properly so you don't hurt yourself at work.
Add proper stretching include muscle groups your work lifting doesn't target to balance your body.
Add rest. |
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By (user no longer on site)
over a year ago
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Get enough sleep.
Make sure your eating the right amount.
Take creatine once you’ve passed your newbie gains stage.
Take creatine for 1 month then stop 1 month and carry that cycle on.
Lots of water.
Hope it goes well for you OP |
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"Outside of the gym, I'd suggest getting some form of back brace if wmtdp doing regular, heavy lifting. But I'd also like to think your job would be providing that anyway. Wrecking your back is no fun
LvM"
No they don't funnily enough but thanks will look into that. |
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"Creatine needs to be used every day to have an effect, and it’s effect isn’t that big overall. You may notice it, you may not.
99% of pre-workout stuff is absolute trash, a load of poorly ratioed amino acids (which you’ll find in any decent protein powder or even just milk, meat, etc.) and a shit ton of caffeine. Don’t waste your money on it, just have a coffee and eat properly during the day.
Make sure you get proper sleep. Nothing will beat this in terms of making you feel right.
As for exercises, if you’ve got a heavy manual job, get onto big compound exercises e.g. deadlifts, overhead press, squats/leg presses, pull ups (assisted if you need to). They’ll not only give you better overall strength, but you’ve got good potential for progression as you can increase load substantially over time.
If you need to, you can supplement them with accessory exercises, e.g. bicep curls, tricep extensions, etc. to target specific muscle if your job would benefit it.
Don’t ego lift; start light and get your form right. Do the latter and you won’t need to lift heavy. Great resources on YouTube for this are:
Renaissance Periodisation - Dr. Mike Israetel / Jared Feather
Squat University - can’t recall the guy’s name
The Bioneer - Adam Sinicki
Jeff Nippard
Jeremy Ethier
If you’re after good protein powders, my recommendation is Bulk. They’re one of the few that taste nice and not like absolute shite.
Eat healthy, get enough protein from food or maybe shake is all I'd say.
As your job involves lifting rather than focus on working out at the gym I would recommend learning to lift weights properly so you don't hurt yourself at work.
Add proper stretching include muscle groups your work lifting doesn't target to balance your body.
Add rest."
Already have hurt myself, pulled muscle or something in or around my right elbow the other week and lost all strength in my right arm. |
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