One of the most important elements in any workout is consistency in daily training. The topic ahead discusses a highly debatable topic, which looks into morning vs evening workouts and what builds muscle more.
The debate tends to be highly subjective and the verdict is often based on who you ask. However, morning vs evening workouts offer benefits that can help to establish consistency, regular gains, and muscle growth. The content ahead looks fully into what it takes to build muscle and how to maintain consistency in your schedule. 
Basics of Hypertrophy Training
Hypertrophy training is a highly sought after goal in the gym. In the general sense, hypertrophy training is working out with the specific intention to build muscle size and strength. While lifting weights is crucial in creating hypertrophy, there are specific methods that can help you to reach this result.
Let’s look into the components of hypertrophy training and how to tailor a workout for lasting results.
- Progressive Overload. This principle is also known as hypertrophy training 101. Progressive overload involves adding volume to your workout to induce positive gains in training. For growing muscle size and strength, there needs to be a constant progression for which to work and it should be adjusted roughly every couple weeks with regular weight training.
- Training Volumes. Your training volume involves a number of factors such as amount of weight, reps, sets, and rest time. This training volume is critical for hitting progressive overload and can be a critical variable in your routine if your training has become sabotaged.
- Nutrition. While we become so fixated on how much we’re able to lift, sometimes an important variable is what we are putting into our bodies. Your nutrition is the fuel and backbone of building muscle and it all starts with the amount of protein you consume. Look to eat ample amount of protein each day and consider a protein supplement around your workouts for best results.
- Recovery. It seems odd to admit, but your rest time after your workout is just as important as when you are lifting. The quicker you can recover means the quicker you can build muscle. Consider recovery method such as massage, naps, mindfulness, and adding more hours of sleep each night.
What are the Benefits of Morning Workouts?
- Fat Metabolism. While building muscle can occur at any time of day, morning workouts seem to have the upper hand for burning fat. Improving body composition is imperative for being able to show off your hard work and gains and this seems to be better in the morning. Studies have shown that morning exercise is great for burning fat, which may give the upper hand over evening workouts.
- Mental Energy. If you have ever completed your workout first thing in the morning, then you may understand how it makes your mind feel. Morning exercise is great for waking the mind, which may be reflective in your lifts. More mental energy in your workout could help you to lift more, which can help your progressions.
- Hormone Release. If maximizing your muscle building process is your primary goal, then morning workouts may be for you. The daily fluctuation in hormones may be a major player in how you can naturally utilize certain hormones, and it seems testosterone is in higher concentrations in the blood each morning. The natural release of testosterone may help to be a boost each morning and can help to efficiently build more muscle.
What are the Benefits of Evening Workouts?
- Stress Relief. Hitting the gym after a long day at the office can be a great way to unwind. If you had a stressful day, one of the best ways to release is to channel your energy at your lifts. Let the day’s irritations translate into a personal record in your back squat to salvage the day in a healthy way.
- Body is Primed. Working out in the evening hours can be an efficient way to get started, as the ligaments and muscles are already warmed. The perks of hitting the gym in the evening may translate into a more efficient transition to full workouts, potentially reduced injuries, and having that “feeling good” sensation before even starting.
- Hormone Release. The hormone release in the evening, especially for testosterone, is opposite than when you work out early on. The benefit of this is that if you work out in the evening, you can utilize your body’s natural rise in testosterone overnight to quickly allow your muscles to heal, which could lead to a faster progression.
- Slower Gym Traffic. It depends on your gym, but any standard gym will be packed in the early morning and afternoon hours. This is where evening workouts shine, as most of the traffic has left by this time of the day. Imagine not having to wait for the bench press or squat station to clear in order to do your lifts!
Drawbacks to Morning and Evening Workouts
While morning vs evening exercise each have their perks, there are downsides to be aware of. Let’s examine some potential drawbacks to each time of day and how they can potentially be a roadblock to your success.
If you have ever tried to wake up early in the morning and head out to lift heavy, you may understand that it can be hard to get up in the morning, especially if you do not like waking early. While your lifts have the potential to flourish early in the day, the truth is it can be very hard to get out of bed and get the blood flowing early on.
In comparison, evening workouts have drawbacks that may slow or prevent your best. Working out later in the day may be last on your list, as distractions, tasks, and energy levels tend to be known culprits and excuses to not workout. While the performance can be great when you go, it can be a challenge to limit distractions.
Conclusion
While it is an ongoing debate, morning vs evening workouts will continue to be a subjective choice. There are great benefits to each time of day, but what it comes down to is how each can deliver results for you.
If you truly want to maximize hormone release during your workout, then morning is best. If you have discipline to go later in the day and utilize an already warmed up body, then the evening is for you. The best thing to do is figure what will be most consistent for your schedule, but the information above gives some information on the potential perks for each method.
