To all the serious bodybuilders in med school..

[dabears405]

I am a current first year and 3 months in.. and I lost a lot of my gains I've developed before getting into med school. How do you guys do it? For me, I definitely have time to go to the gym BUT I spend like at least 1 hour 30 min each time. Going to the gym and getting a good lift isnt the problem. The problem is when I get home and I'm so exhausted I can't even study. The worst part is, I need a lot of sleep (always napping) and I'm not smart at all (just hard working) so I need to dedicate so much time studying to understand a simple concept. This is the main reason why I can't be on a "schedule" due to my extreme tiredness and having to nap all the time. I take school and bodybuilding seriously but I would like to be successful at both. Also, ideally I want to work out 5 times a week, but have been settling for 3 and sometimes 4.For those who are serious at both, how do you guys do it?

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[Caltechstud]

I am a current first year and 3 months in.. and I lost a lot of my gains I've developed before getting into med school. How do you guys do it? For me, I definitely have time to go to the gym BUT I spend like at least 1 hour 30 min each time. Going to the gym and getting a good lift isnt the problem. The problem is when I get home and I'm so exhausted I can't even study. The worst part is, I need a lot of sleep (always napping) and I'm not smart at all (just hard working) so I need to dedicate so much time studying to understand a simple concept. This is the main reason why I can't be on a "schedule" due to my extreme tiredness and having to nap all the time. I take school and bodybuilding seriously but I would like to be successful at both. Also, ideally I want to work out 5 times a week, but have been settling for 3 and sometimes 4.For those who are serious at both, how do you guys do it?

I am a bodybuilder as well, and there is no way you need 90 minutes at the gym each session. I go every day no matter how busy, but can get everything done in under 30 mins. The key is to focus on one stronglift routine - like this:


Monday - 5x5 squat
Tuesday - 5x5 bench press
Wednesday - 5x5 Barbell row and overhead press
Thursday - 3x3 deadlift
Friday, Sat, Sunday - light cardio for recovery.

 

[Tenk]

I've lifted through college, med school, residency and now as an attending. The key is making priorities. Sleep and food are my #1 priorities as I can't do anything without those. Next is gym because it keeps me sane and then was school/work. When I go/went to the gym I didn't bring notes or anything to study. I listen to metal and work hard.

It sounds to me like you aren't getting enough sleep at night or your quality of sleep isn't great. Be sure to cut off any caffeine after 5-6 pm and don't read or do any studying in bed. Also I usually lift after studying or working. Makes you real tired and you can get a good nights sleep.

Good luck!

 

[Pinocytosis]

I've lifted through college, med school, residency and now as an attending. The key is making priorities.

Did you find yourself often "making time" for the gym? Or was there sufficient time if you consistently kept on top of your work?

I listen to metal and work hard.

Also... what bands?

 

[zaztong]

Former natural bodybuilder here.

There's definitely enough time for gym. I run a business while in med school and still maintain a reasonable amount of bulk and do well in class.

Work out opposing muscle between sets back-to-back. Takes 30 minutes 3 times a week at 3 sets of 8-12 reps for me if you just do basic full body lifts and the opposing muscles - Chest/Back, Biceps/Triceps, Quads/Hams and throw in shoulders, abs etc. No extra cardio. Then it's a matter of sleeping and eating enough.

I sleep 7 hours a night and 20 minute siesta. Frozen foods microwaved on campus works for me 5 times a day. Our instructors allow food during class, so I squeeze at least 2 meals in and snacks/protein shakes during studying. I actually end up studying better with more alertness, so it's totally worth putting in extra time working out. I workout at night 2-4 hours before bed because I reserve mornings for studying. Don't study in the gym, just focus and get out.

Unless you're training for Mr. Olympia or some other competition, I doubt you need more than 3 times a week. I only train for health reasons at near what I consider the bare minimum for maintenance.

Even at 5 times a week, you'll have plenty of time. Either you're wasting time at the gym, or you're studying highly inefficiently or both.

 

[tf21594]

i'm beating a dead horse here, but 90 minutes in the gym is overkill. do a main movement (squat/bench/dead/military press/pull-up) and a few accessories and get out of there in 30-45 minutes.

 

[PL198]

i'm beating a dead horse here, but 90 minutes in the gym is overkill. do a main movement (squat/bench/dead/military press/pull-up) and a few accessories and get out of there in 30-45 minutes.

meh, I used to tell people this. In the starting strength level days, ya you can do it in 30-45 but once you get to next level not really. If there's anything I would tell my younger self, it would be to do more volume overall at all levels of the game. I generally do 15-20 minutes of mobility work alone. So it takes me 30 min+ just to warm up. Might be different for BBers but once weight gets pretty heavy I don't want to go from street to heavy lifts in 10 minutes. It doesn't feel very good IMO.

As an MS1 or 2 people should easily have 90 min in a day to lift if they make it a priority. Need to work on efficiency if you don't. As an MS3 or 4 in surgery or ICU or etc I could see not really having the time(I still did but it might be less of a priority if you only have 1-2 free hours a day) but 1st and 2nd yr should be very doable.

OP I don't think you should " lose a lot of your gains" in 3 months unless you're eating severely below maintenance, especially if you're still lifting at all.

 

[dabears405]

Former natural bodybuilder here.

There's definitely enough time for gym. I run a business while in med school and still maintain a reasonable amount of bulk and do well in class.

Work out opposing muscle between sets back-to-back. Takes 30 minutes 3 times a week at 3 sets of 8-12 reps for me if you just do basic full body lifts and the opposing muscles - Chest/Back, Biceps/Triceps, Quads/Hams and throw in shoulders, abs etc. No extra cardio. Then it's a matter of sleeping and eating enough.

I sleep 7 hours a night and 20 minute siesta. Frozen foods microwaved on campus works for me 5 times a day. Our instructors allow food during class, so I squeeze at least 2 meals in and snacks/protein shakes during studying. I actually end up studying better with more alertness, so it's totally worth putting in extra time working out. I workout at night 2-4 hours before bed because I reserve mornings for studying. Don't study in the gym, just focus and get out.

Unless you're training for Mr. Olympia or some other competition, I doubt you need more than 3 times a week. I only train for health reasons at near what I consider the bare minimum for maintenance.

Even at 5 times a week, you'll have plenty of time. Either you're wasting time at the gym, or you're studying highly inefficiently or both.

I think I just need to adapt, I can't sleep 7 hours a night or else I'd fail.. I have to work really hard in medical school. My main issue is being tired all the time and having to nap throughout the day. Perhaps in due time, I'll find a way to effectively study..

 

[Mr. Beefy Lion]

OP I lift 6 times a week for an hour each session. Even with this time commitment I'm finishing towards top of class at top 20 school so it is definently possible. So far what has worked for me is to never go to class, study in the morning and then lift around lunch time. Then I eat lunch drink some coffee and study more. This way I split up study sessions with a longer break and it helps me go longer.

I would try messing around with your schedule and what time of day you lift at. Also, try experimenting with when you dose your caffeine. I've enjoyed having at least a cup of coffee after I lift to not get that fatigue you speech of. Goodluck

 

[Tenk]

Did you find yourself often "making time" for the gym? Or was there sufficient time if you consistently kept on top of your work?



Also... what bands?

You make time. There is tons of free time. Anyone who says they nonstop study is lying and probably spending so much time complaining that they study so much they could have done an entire workout. I always tell these people to just make time. It improves every aspect of your life.

I've been on a Rob Zombie binge lately for whatever reason. Probably because some days after work I just want to yell and break things.

 

[fellowstudent92]

I've actually had similar problems as the OP but now as a second year, I find it easy to make time for the gym. No problem. But what is still so difficult is maintaining a heavy diet to maintain those gains. We all know that going to the gym is useless if you can't eat right. How do you guys have time to eat alot while studying? It takes alot of time to cook food for me so I've abandoned that. Getting outside food is time consuming but that's what i end up doing (i.e. subway, chipotle, etc). I try to be healthy as I can but I can't eat that lunch and dinner every day.. also as exam time approaches, what I end up doing is getting so stressed out that I forget to eat alot because I care more about studying then. And what ends up happening is a loss in gains up to the exam. I tend to eat junk food too because that's more available where I am and I don't want to lose time on getting healthy food like driving to chipotle or something. Then I start up again after the exam, only to dwindle down again as another exam approaches, losing those gains...so it's like a roller coaster ride of building and losing only to end up where I started. Have you guys felt that frustration? How do you deal with it? I feel like I may not be smart enough too...i can only do one thing at a time.

 

[Levrone]

Really hope I'm still gonna be able to compete while in med school

and eat as much as i do in the offseason

 

[Foot Fetish]

squats and oats

 

[Pinocytosis]

You make time. There is tons of free time. Anyone who says they nonstop study is lying and probably spending so much time complaining that they study so much they could have done an entire workout. I always tell these people to just make time. It improves every aspect of your life.

I've been on a Rob Zombie binge lately for whatever reason. Probably because some days after work I just want to yell and break things.

I agree. It was the same for graduate school. Though it's not the same caliber, I expect it to be relatively true for medical school. Even if it's an hour a day, the joy/pleasure of lifting and jamming is enough to lighten your mood.

Even though I'm not a big Rob Zombie fan, I saw them live a couple years ago. OH...MY..GOD. What a fricken show. The time and effort the band puts into their performance is outstanding.

I've been binging on August Burns Red lately. They make me feel like I can lift a car.

 

[Umyo]

Interesting comments

 

[bobjonesbob]

I've actually had similar problems as the OP but now as a second year, I find it easy to make time for the gym. No problem. But what is still so difficult is maintaining a heavy diet to maintain those gains. We all know that going to the gym is useless if you can't eat right. How do you guys have time to eat alot while studying? It takes alot of time to cook food for me so I've abandoned that. Getting outside food is time consuming but that's what i end up doing (i.e. subway, chipotle, etc). I try to be healthy as I can but I can't eat that lunch and dinner every day.. also as exam time approaches, what I end up doing is getting so stressed out that I forget to eat alot because I care more about studying then. And what ends up happening is a loss in gains up to the exam. I tend to eat junk food too because that's more available where I am and I don't want to lose time on getting healthy food like driving to chipotle or something. Then I start up again after the exam, only to dwindle down again as another exam approaches, losing those gains...so it's like a roller coaster ride of building and losing only to end up where I started. Have you guys felt that frustration? How do you deal with it? I feel like I may not be smart enough too...i can only do one thing at a time.

I'm sure you've heard this before, but I recommend cooking in bulk. If you live in a place where you can have a grill buy a cheap gas grill. Go to Costco get some hamburgers, chicken breast, chuck steak, whatever protein you want and grill up 7-10 days worth of food at once. Add in some eggs and greek yogurt to fill out the rest of your meals. Super cheap and efficient.

 

[Pinocytosis]

I'm sure you've heard this before, but I recommend cooking in bulk. If you live in a place where you can have a grill buy a cheap gas grill. Go to Costco get some hamburgers, chicken breast, chuck steak, whatever protein you want and grill up 7-10 days worth of food at once. Add in some eggs and greek yogurt to fill out the rest of your meals. Super cheap and efficient.

I completely agree. My "cooking day" is Sunday. While in the moment, it's a pain in the ass. However, all week long you're thanking yourself.

Also, crockpot recipes. I personally like to whip up a quick and easy chicken stew.

 

[npappasan]

If you're struggling with your schedule like this during med school, you're probably doing something wrong in terms of your time management. If I may suggest, you might want to consider waking up and going to the gym in the morning before lecture. This will probably set the tone for your day much better. It is more difficult to work out at night after a long day because your brain will try to convince you to stop because of all the things you still have to accomplish before retiring for the evening. Also, your 90 minute sessions may be the result of your exhaustion dragging the session out with prolonged breaks etc. Try the morning routine. I think you'll see a difference. I go to the gym at around 7:00 every morning before hitting office. My sessions typically less than an hour.

Mon- Deadlift x 4, leg press x 4, leg extensions x 4, hanstring curls x 4, weighted lunges x 4, weighted step ups x 4, calf raises x 4

Tues- Bench press x 4, seated pully rows x 4, military press x 4, pull ups x 4

Wed- Biceps curls x 12(3 different exercises), triceps x 12(3 different exercises), shoulders x 12(3 different exercises)

Thurs- repeat Mon schedule

Fri- Incline bench press x 4, bent over barbell pulls x 4, Arnold press x 4, chin ups x 4

Sat- Pushups x 12(3 different exercises)

Sun- rest

 

[vernhart]

Number 1 is a VERY strict sleep schedule. Go to bed at the same time every night and wake up at the same time every morning. Get 8 hours of sleep. If you focus when you are studying, there is no way you don't have enough time. I have mandatory lecture up to 9 hours per day, study about 3 hours and lift/exercise for an hour; add in travel and eating time of about 2 hours and that is still only 15 hours...residents would scoff at me if I told them I have 15 hours of 'required' time per day, including eating, traveling and exercising. You may have to throw in another 2 hours to study but remember these are only on my busy lecture days that I have 9 hours of mandatory classes. I still have an hour or two to relax every night before going to bed. Make sure you make the most of the weekends so you don't have to kill yourself studying during the week.

TLDR: It's all about time management and being efficient. It seems impossible but is far from it.

 

[npappasan]

Or, just rock a dad bod...

 

[Mr Medschool Money]

Number 1 is a VERY strict sleep schedule. Go to bed at the same time every night and wake up at the same time every morning. Get 8 hours of sleep. If you focus when you are studying, there is no way you don't have enough time. I have mandatory lecture up to 9 hours per day, study about 3 hours and lift/exercise for an hour; add in travel and eating time of about 2 hours and that is still only 15 hours...residents would scoff at me if I told them I have 15 hours of 'required' time per day, including eating, traveling and exercising. You may have to throw in another 2 hours to study but remember these are only on my busy lecture days that I have 9 hours of mandatory classes. I still have an hour or two to relax every night before going to bed. Make sure you make the most of the weekends so you don't have to kill yourself studying during the week.

TLDR: It's all about time management and being efficient. It seems impossible but is far from it.

^^ agree

I'm not super "serious" but I am a personal trainer, and my wife is as well- that's her full time job. Its very hard to switch to the med school schedule. I lost a lot of my gains during year 1 as well because I used to be able to work out for 2 hours at a time before yr 1. Anything is possible though. If you are still struggling now, just keep yourself in maintenance mode. You might not be able to get gains at this point in time, but you can prevent yourself from losing more muscle. There will come a time when you will be able to gain again. I know thats not the best advice you ever heard, but bodybuilding probably isn't going to pay for your mortgage in 10 years- medicine will. Keep that chin up.

 

[Perrotfish]

I am a current first year and 3 months in.. and I lost a lot of my gains I've developed before getting into med school. How do you guys do it? For me, I definitely have time to go to the gym BUT I spend like at least 1 hour 30 min each time. Going to the gym and getting a good lift isnt the problem. The problem is when I get home and I'm so exhausted I can't even study. The worst part is, I need a lot of sleep (always napping) and I'm not smart at all (just hard working) so I need to dedicate so much time studying to understand a simple concept. This is the main reason why I can't be on a "schedule" due to my extreme tiredness and having to nap all the time. I take school and bodybuilding seriously but I would like to be successful at both. Also, ideally I want to work out 5 times a week, but have been settling for 3 and sometimes 4.For those who are serious at both, how do you guys do it?

1) Stop going to the gym. Buy your own equipment. A pair of Bowflex 1090s, a bench, and a pull up bar are probably enough. If you can afford to add a squat rack, a straight bar, a curl bar, and a collection of plate weights then you know you have everything. Its a serious investment (like 2K) but it saves you an hour a day between going to the gym, waiting for equipment, and driving home.

2) As others have said, drop your workout time. 45 minutes per session max, including stretching.

3) Be consistent. Find a weekly routine that works and do that EVERY week, no matter what is coming up. If you're consistently missing days then cut time from your routine until you find something you can get done every time. 30 minutes /day that you never miss is always better than 1 hour/day with two missed workouts per week.

 

[Espressso]

Great thread. Lots of cool advice! It's obviously different for everybody but I have found that lifting in the AM before work or class really puts me off on a great first step for the day. I notice I have higher energy levels throughout the day without significant crashes. Whenever I lift in the evening I end up being too drained halfway through my lift and even more so after.

 

[Slytheryn]

I have also read several threads on this topic, the majority of the persons who wrote were the ones who were able to maintain their training routines in Medical school.
However, do not think that this is the case for everyone who has the intention to do it.
There are going to be compromises and things you are going to need to ”bend” in order to make them possible.
If you ask a question in which you imply ” serious bodybuilders”, everyone else who does a moderate training routine is going to question whether they are entitled to share their advice - if this happens, you will only get answers from one extreme ( the serious bodybuilders ) and if you cannot rise up to this level, you will instantly fall to zero ( I have seen it before, people going from one extreme to another ). Besides, ” serious bodybuilder ” is very subjective and one could even say that a serious bodybuilder is not in Medical school, but in the gym, preparing for a bodybuilding contest.
This comes from a person who also made it a goal to be ” a serious bodybuilder ” , but thanks to Medical school I realized that I want to be a ” strong, healthy and fit individual ”, which creates a totally different attitude toward my training routine.

My point is : walk the middle road sometimes to experiment with your limits, strengths and weaknesses.
E.g. instead of forcing yourself to stick to a rigid routine of 5x/week, try 3x/week and increase your study time ( you wrote that you do not have energy to study often times, well it is time to think about investing your energy differently then ) , get your quality sleep, eat a good nutrition and see if life gets brighter.

Your routine has to work for you instead of complicating your life.

 

[cbrons]

Number 1 is a VERY strict sleep schedule. Go to bed at the same time every night and wake up at the same time every morning. Get 8 hours of sleep. If you focus when you are studying, there is no way you don't have enough time. I have mandatory lecture up to 9 hours per day, study about 3 hours and lift/exercise for an hour; add in travel and eating time of about 2 hours and that is still only 15 hours...residents would scoff at me if I told them I have 15 hours of 'required' time per day, including eating, traveling and exercising. You may have to throw in another 2 hours to study but remember these are only on my busy lecture days that I have 9 hours of mandatory classes. I still have an hour or two to relax every night before going to bed. Make sure you make the most of the weekends so you don't have to kill yourself studying during the week.

TLDR: It's all about time management and being efficient. It seems impossible but is far from it.

9 hours per day of mandatory lecture??? Wow what a huge waste. Do you go to school in North Korea?

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[vernhart]

9 hours per day of mandatory lecture??? Wow what a huge waste. Do you go to school in North Korea?

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lol that includes PBL/group activities, but yeaaahhh it sucks

 

[DOFOSHO]

.

 

[PL198]

it may be time to start a cycle.

worst idea ever.

 

[DOFOSHO]

.

 

[mmm_cats]

OP if you're always tired, falling asleep you may need treatment...

 

[partypantss]

^^ agree

I'm not super "serious" but I am a personal trainer, and my wife is as well- that's her full time job. Its very hard to switch to the med school schedule. I lost a lot of my gains during year 1 as well because I used to be able to work out for 2 hours at a time before yr 1. Anything is possible though. If you are still struggling now, just keep yourself in maintenance mode. You might not be able to get gains at this point in time, but you can prevent yourself from losing more muscle. There will come a time when you will be able to gain again. I know thats not the best advice you ever heard, but bodybuilding probably isn't going to pay for your mortgage in 10 years- medicine will. Keep that chin up.

Yeah as someone who's been lifting seriously for over 6 years and is also a personal trainer, I do not have any expectation of any further gainz to be made during med school.. I'm just worried about losing a lot of muscle mass and continuing to eat as much as a do now which would result in me becoming a chub. I think I SHOULD be able to find time for an hour 5x a week though so I should hopefully be ok.

 

[Mr Medschool Money]

why did you copy someone else's avatar?

I'm not sure what you're talking about. This original photo is from the public domain and I edited it according to my desire.

 

[Rekt]

Some terrible advice in this thread. Don't do a wussy slimed down routine.

If you're serious about lifting at all, it's just a part of your day.

Don't decide between studying or going to the gym, decide how much and what you're going to study after. It's that simple. I even hit the gym Saturday and Sunday before Monday exams.

 

[MackandBlues]

one of my classmates got his pro card in first year of medical school...

 

[Mr Medschool Money]

one of my classmates got his pro card in first year of medical school...

There are definitely some crazy people out there who make it happen. They typically don't do anything else besides lift and study.

If you can do that, I applaud you. For real.

 

[DOFOSHO]

.

 

[rungoodski]

For bodybuilders in med school or not. Keep getting after it my friend. Nutrition and sleep will be your keys.


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