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• Fraser, I want to build some serious muscle! Is there a best time to train? I can go to the gym early before work or around 7pm in the evening. Is there a benifit to training earlier? Stephen

• Fraser, I have a 10k race coming up in September and was hoping you can advise me on the build up to the big day. At the moment I am training afterwork every weekday. I run on Mondays, Wednesday and Fridays and on Tuesday/Thursday I go on the bike and cross-trainer before doing my abs. I have build up my runs to 60 and want to beat last years time of 54 minutes. What would you recommend on the build up to the race? Should I keep increase my time? Thanks, Racheal

• Hi Fraser, Hoping you can help with some nutritional advice? I am looking to put on lean muscle and train early in the morning. The problem is what do I eat in the morning and when do I take my gainer supplement? At the moment I wake up and have a bowl of muesli at 7.30am, then train at 8.30am. I usually take my shake around 9.30-10am when I finish. Chris






Fraser, I want to build some serious muscle! Is there a best time to train? I can go to the gym early before work or around 7pm in the evening. Is there a benifit to training earlier? Stephen  ^

Answer:

Stephen,

What ever time you decide to train your body will get use to. There is pros and cons to both...

Morning: If you are shifting heavy weights in the morning there is a slight risk. This is because your spine naturally decompresses while you sleep. As the day goes on it slowly compresses, however; if you are training early doors you’ll need to make sure you are warming up properly and doing everything you can to ‘prep’ the spine.

That said, I know lots of professional teams train very early in the morning and even Mr Schwarzenegger himself was a fan of early morning training. Why? It kick-starts your metabolism, you will tend to eat more calories throughout the day and many people report that it makes them feel more energetic.

Evening: Basically has the opposite of morning training when considering the spine (which is a good thing). Further, many people struggle to eat enough before a morning session and so they train later once they have had enough calories and energy to use.

The drawbacks to training late on is that you’ll struggle to get your workout done at peak time in a gym or health club! Training late can also keep you awake a couple hours later than you should be – due to the fact that you stress your central nervous system when lifting heavy weights (which you should be doing for muscle building).

Like I said, whatever you decide your body will get use to. Personally my body reacts well to training 2.5-3 hours after I have woke up.

All the best,

FM







Fraser, I have a 10k race coming up in September and was hoping you can advise me on the build up to the big day. At the moment I am training afterwork every weekday. I run on Mondays, Wednesday and Fridays and on Tuesday/Thursday I go on the bike and cross-trainer before doing my abs. I have build up my runs to 60 and want to beat last years time of 54 minutes. What would you recommend on the build up to the race? Should I keep increase my time? Thanks, Racheal   ^

Answer:

Racheal,

Like any compitition I would taper the volume so that you can set a new PB on race day. Using this method will allow your body to recover (ensuring glycogen levels are high come race day) and adapt. Typically I would make week 3 the toughest week and relax a little in week 4.

Whatever you do – definatley switch to distance runs now. Using the clock is great to ‘get you going’ but it won’t give you an indication of where really are.

Here’s what the build up could look like:

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1

10K

Upper Circuits/ core

Intervals

Lower Circuits/ core

3K TIME

OFF

OFF

Week 2

7K TIMED

 

Upper Circuits/ core

Intervals

(progressive)

Lower Circuits/ core

3K TIME

(beat last weeks)

OFF

OFF

Week 3

10K TIMED

Upper Circuits/ core

Intervals

(progressive)

Lower Circuits/ core

3K TIME

(beat last weeks)

OFF

OFF

Week 4

Intervals

Upper Circuits/ core

OFF

OFF

OFF

Race Day

OFF

 

Good Luck,

FM







Hi Fraser, Hoping you can help with some nutritional advice? I am looking to put on lean muscle and train early in the morning. The problem is what do I eat in the morning and when do I take my gainer supplement? At the moment I wake up and have a bowl of muesli at 7.30am, then train at 8.30am. I usually take my shake around 9.30-10am when I finish. Chris  ^

Answer:

Chris,

I would suggest waking up a little earlier because this will allow you to consume more calories before training. More importantly it will also allow the spine to naturally compress (after a night of decompressing).

That said, lets keep to the schedule you’ve provided. You’ve got an hour before you train so I’d stick to something reasonably light. One of my favourites comes from a book by John Berardi, Precision Nutrition.  Put 100g of oats in a bowl with milk and microwave it for a minute, then stir. Microwave it for another minute then add a serving of vanilla protein powder. Once the powder and oats are mixed up you can add some berries (blueberries go great). So now you’re looking at around a 500 calorie breakfast (depending on what protein shake you use) that doesn’t feel like it will weigh you down come training time.

After you have warmed up and are performing your main lifts I would recommend sipping on a protein/carb shake. This will give you more calories (which you’ll need if you want to add some muscle) and aid recovery. You should aim to finish the last 1/3 of your shake at the end of the workout.

 FM






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