What time period is appropriate for strength training?

In fact, there is no universal "best strength training period". The time that really suits you is the one that you can persist in for a long time and your physical condition is online.

I have been practicing bodybuilding for 8 years to prepare for competitions. I always go to the gym at 6 o'clock every day and go home to shower and go to work at 7:30. He said that fat accounts for a high proportion of energy supply in the fasted state in the morning, and there are so few people in the gym in the morning that you can touch the equipment one by one. After training all day, you will be full of energy, and your plans will not be disrupted by impromptu dinner parties or overtime work after get off work. However, the bug of practicing in the morning is also quite obvious. When I first wake up, my body temperature is low and my muscles have high viscosity. If I don’t warm up thoroughly, I am particularly vulnerable to injury. I have done a deadlift early before, and my waist is so tight that it feels like a string. The weight is 20 pounds less than usual and it is wobbly. I ended up with backache for two days after practicing.

There are also many studies supporting that 2-6 pm is the theoretical golden training period. During this time, people's core body temperature rises to the peak, muscle strength and joint flexibility are at high levels throughout the day, and the ratio of testosterone to cortisol is also more conducive to muscle synthesis. Several powerlifters I have known before will deliberately adjust their training to around 3 pm before the competition. Saying that the same weight, pushing in the afternoon is obviously more stable than in the morning, their personal best results are basically achieved during this time period. But the problem is also very realistic. At this point, most people are working and taking classes, so they can't just go to the gym every day. Once in a while is fine, but long-term persistence is simply not realistic.

Nowadays, the most common ones are actually training parties from 7 to 9 pm. I now go to this time regularly. After get off work, I eat a cereal roll and take an hour's break to start training. All the work stress accumulated during the day is relieved by doing two sets of heavy squats. I go back to bed and fall asleep. The quality of my sleep is much higher than before. But some friends complained that if you practice too much at night, you will be so excited that you can't sleep until two o'clock. Moreover, the gym is so crowded during the evening rush hour that it takes half an hour to fight for the Smith frame. In the middle of the practice, someone changes the film and interrupts the rhythm, and the state drops by half.

In fact, there is really no need to stick to the prime time mentioned by others. If you are used to getting up early and have plenty of time in the morning, practice early. If you are only free in the evening, practice late. The only thing you have to pay attention to is not to hit a heavy weight right after eating, and don’t stay up until 11 o’clock to practice with your heart beating wildly. Leave 1 to 2 hours of digestion or fasting buffer time before and after, and do a dynamic warm-up 5 to 10 minutes in advance. No matter what time period you practice, the long-term effect will be the same.