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John nice to hear about your gains on the new job.
John, maybe try single set workouts, what you do is warm-up, then just do 1-set, thats it, and don't kill yourself, leave the gym wanting and knowing you could do more, aviod sorness so you can work, use rep range you want, but build up from there adding reps/weight/exercises/ or an extra set.
don't worry about undertraining, theres no such thing if you progress, the hardest part is getting motavated after labor work, just think it's only 1-set you'll be out within a half-hour.
half-hour or 15mins is way more productive than not going, and work the legs and back still, eventually you'll eithier have stronger gym workouts because of your job, or you'll be stronger at the job because of your workouts.
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