Been trying to bring my legs up but work already has me climbing lifting and dragging crap around all day.
If I train legs hard before a shift I'm useless. After work my squat numbers are straight garbage. Anybody working a physical job found a split that actually works?
Thinking legs Friday night then spend Saturday walking like a newborn deer lol
Split quads and hamstrings instead of doing one giant leg day. Way easier to recover from than nuking everything Friday haha
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Keep the exercises boring and consistent. Run the same few exercises for a while and the soreness should calm down.
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If you're off weekends try Saturday morning instead. Get a full night of sleep and a decent meal first, then use Sunday to recover. Friday night after a physical shift sounds like the worst of both worlds.
Start with less than you think you need and add sets slowly. Your job counts toward lifting even if it isnt structured training.
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Agreed. I'd also stop judging the workout by squat numbers. With that much fatigue just use a hack squat or leg press, leg curl machine and calves.
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Belt squat is great for this too if the gym has one. Legs get the work without piling more fatigue onto a back that's already hurting
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