Working construction and working out

cybrid · April 17th, 2008, 10:20 AM

Does anyone here work construction?

Looking for advice on routines that will help me get stronger without killing me for work. I'm a construction laborer so on most jobs i do alot of lifting but the amount and weight differ depending on the job. i.e.- tending carpenters on a concrete crew means i hump alot of concrete panels. depending on the size of the panel my guess would be they weigh anywhere from 30 -100lbs. Another job, might be demoing using a 90lbs jack hammer. Or moving 800 sheets of drywall. etc.

Thanks in advance.

**TommuGuns** · April 17th, 2008, 03:28 PM

I use to work on construction sites on the tools as well (i am now in management and off the tools). Sorry to dissapoint you but aslong as u are on the tools working hard it will have negative effects on your workout. You will be that larthagic from working and training its just tough luck.

Try training 3 days a week doing a split routine

cybrid · April 17th, 2008, 04:33 PM

Blah. It is what I was figuring but hoping wouldn't be the case.

If you don't mind Tommy, how did it affect your strength? Were you able to gain and then plateau quickly or lose strength?
What about a proper diet and supplementation? I know that is obvious, but i am thinking depending on the job and the kind of lifting done, would that be more beneficial to building the strength? and then tailor a split routine around what i'm doing. Cardio wouldn't be a problem on most jobs either haha.

**Insex** · April 17th, 2008, 06:45 PM

I used to work construction too. I mostly did landscape installation, but I also did some masonry as well. My work mostly involved digging ditches, installing pipes, and mixing concrete. I'm no longer doing construction. At the moment, I'm a yacht detailer, which is almost as physically demanding as construction. I only work part-time.

While doing construction in the past and yacht detailing currently, I still stick to my workout regimen. Depending on how long my day was, the labor from working earlier in the day can impact my workouts greatly or not at all. When I used to do construction and yacht detailing full-time, my workouts were good but not great. However, when I work part-time, my workouts don't seem to suffer at all, and I can still see gains in the gym from working part of the day.

If you're working in construction (or any other physically demanding job) and your goal is to be fit, my recommendations are:

1. Stick to the plan and keep going to the gym. No matter how much you work, try to stick to a schedule that involves working out at the gym at least three times a week. This includes both weightlifting and cardio.

2. Make the right food choices and bring your own food to work. Many guys in construction (and other physically demanding jobs) will work hard and break a sweat during the workday, but then they sabotage all their efforts by sticking to a poor diet. This includes eating (or skipping) a small breakfast, going out for fast-food at lunch, and consuming a huge and unhealthy dinner later in the day. Some guys take it even further by consuming too much alcohol as well.

3. Drink lot's of water. Bring a full gallon of water with you to work and make sure you drink it during the workday. Then after work, fill it up again for the gym. Staying hydrated is important for being healthy, lean, and strong. When your body is well hydrated, your body will use body fat more efficiently and you will endure through your workouts longer.

Hope that helps. Don't forget the sunscreen if you're working out in the sun a lot. Also, if you're mixing concrete, wear a mask and don't breathe it in or allow it to get on your skin.

**wildstang** · April 17th, 2008, 07:37 PM

if your still young you can handle it. hit the gym 3 times a week and snack all through out the day with things such as dried fruit, jerky, nuts such as almonds. wouldnt hurt to pop some bcca pills daily during work also and you wont go catabolic working hard both on and off the job.
my younger days in the service we did a lot of construction work being in engineers putting up bridges and air runways and such. try humping around AM-2 matting for runways a 500 lb interlocking slab of aluminum on a daily basis and hit the gym afterwards.

**tooncesthecat** · April 17th, 2008, 07:59 PM

Agree with what's been said. You'll have to really take in lots of high-quality calories to gain lean mass. Also will have to try to get some good sleep every night.

**TommuGuns** · April 18th, 2008, 02:11 AM

Train as hard as u possibly can and u have to have a real good diet. Dont be 2 scared of carbs aswell, cos you are burning off so many calories through working your job 40 hours a week you can afford to have more carbs.

Big bowl of oat meal for breakfast and a couple of bananas.