There has always been a debate about whether morning training is better than late afternoon or evening training. There was never any consensus.
Without real scientific guidance, most of us decide when it best fits our schedule. Morning lifters come in before work so they can have some of a normal social life or family life after work. Late afternoon or evening lifters may opt for this period, as for them the gym is social or family life.
Others base their training time on observation. Late Charles Poliquin found that most world records were broken at around three in the afternoon and thought that late afternoon training might be better ̵
Others are probably prone to historical priorities. You may have seen too many cowboy movies and heard, "We're leaving at dawn!" so often that the alleged value of morning work was entrenched in their consciousness.
Or they just worked with the old men who wore Larry Bird shorts around 1980 instead of dealing with the distraction of women who wore libido and flopped Lululemon yoga pants
In any case, a new meta Analysis of the training time out. While this does not prove the superiority of one time frame over another, it will definitely reassure you whether your current choice is the right one.
What They Did
Australian scientists gathered all sorts of studies to find that the efforts of the morning lifters were compared to the supperators. To limit research to something useful, they have ejected those that do not equate training variables such as frequency and volume. They only had 11 studies left.
What they found
The difference between the morning and evening irons in force and hypertrophy was negligible. The researchers wrote:
"In summary, the results presented here confirm that the expression of force at baseline is greater in the evening than in the morning, but after a consistent morning exercise phase As observed in the morning, the strength levels seem similar to those of the evening
Based on their findings, they concluded that lifters should adapt to each workout and that their choices should be based solely on the time of training. A day that "facilitates long-term compliance."
There was an additional finding / recommendation that could be useful for competitive athletes. Suppose you know that an upcoming competition (in weightlifting or probably in a sporting event) takes place at 12 o'clock. The researchers thought it might be a good idea to organize at least part of your training according to the time of day of the competition.
In other words, you would do some midday workouts to get your body used to this period. That way you would ensure "a positive time-specific performance".
The best time to take creatine
Make the first in AM
- Jozo Grgic, Bruno Lazinica, Alessandro Garofolini, Brad J. Schoenfeld, Nicholas J. Saner & Pavle Mikulic: "The Impact of Daytime Resistance Training on Adjustments in Skeletal Muscle Hypertrophy and Muscle Strength: A Systematic Review and Meta-Analysis" Chronobiology International, 31 January 2019.