If you would like to build muscle and are always performing your weight training workouts first thing in the morning, there are some special things you need to consider.
The body does react a little differently to workouts that are performed so soon after waking up, so you need to make sure you are aware of these issues so you can maximize the weight gain you see.
Here is what you need to consider.
Muscle Fiber Temperature
The first thing you need to think about is the fact that your muscle tissues are not going to be as warm as they would be if you were doing an afternoon or evening workout. The core body temperature drops when we are sleeping and takes a little while to climb back up to where it should be upon waking.
When you go to the gym first thing, you're muscle fibers may not be firing as quickly initially, so your strength levels will be decreed.
To get around this program, you need to make absolutely sure that you perform a more thorough warm-up before starting to lift, to get that blood flowing to the muscle cells.
This could be done through some light cardio activity, some gentle swinging movement of the limbs, or a couple of very light warm-up sets.
As a good rule of thumb, if you normally spend five minutes warming up when doing an afternoon workout, spend 10 or more warm up when you're doing a morning workout.
The last thing you need to consider is how much fuel you¡¯re muscles are going to have to lift as intensely as you should be.
Since weight training is an activity that treats primarily upon ATP, if you have not ate any carbohydrates before the workout period, especially if you've just finished an overnight fast, you are only asking for trouble.
Your body needs that ATP in order to lift any significant amount of weight for more than a few reps, so being sure you eat something substantive before the workout is a must-do.
Now, the problem here is that many people can not tolerate food right before a workout, so their options
will be limited.
In this case, you should look into a pre-workout shake that is combined of both protein and carbohydrates. Any protein powder combined with dextrose would be a good option along with a piece of fruit.
If you can tolerate food, a bagel or some raw oats would be another option.
Finally the third issue that can be at work when you are doing morning workouts is your focus. Most people, upon waking up, find that they take a few hours to really get 'into their groove' and fully functioning.
If this is you, you might start finding that your workouts are slowly lacking in intensity, as you are not really fully 'pumped' to hit the gym.
One way you can overcome this is with caffeine, if you are comfortable taking a supplement. Just purchase 200 mg caffeine pills and take one about 20 minutes before you hit the gym.
Caffeine has been shown to improve athletic performance, so this is definitely a good option.
Do note though that as you're probably aware, caffeine can become addictive, so you may want to watch then how much other caffeine you consume throughout the day.
So, if you have no choice but to do morning workouts, keep these points in mind. It still is definitely possible to continue to build muscle doing morning workouts, you just need to be sure you adjust your preparation to accommodate it.