When we train hard, we breakdown our muscles. Muscles need nutrients fast in order to build back stronger for next time. This “repair” needs to take place no later than 20 minutes after the workout session. A huge sense of urgency should be felt when you rack the bar after your last set. Your mission of finding a post-workout meal begins.
But what should you eat?
Research shows that the following combination to be the best:

Josh explains how to easily make a sandbag for a simple-but-vicious workout tool. This falls in the “odd lifts” category because it is nontraditional in nature and works more muscles than traditional methods. Sandbags are used in strongman training as well and forces the whole body to work at once…trust me – it’s no joke.

1. Get Better Every Day – Become a better student, sibling, son/daughter, person, athlete, person of faith, friend every single day.

2. Make those around you better every day – Become a leader in all you do. Motivate your teammates by treating them like this was your last day on earth. Character is said to be how you treat those who cannot do anything for you.

3. Workout with friends and family – Convince your mom or dad to workout with you once a week. Do it in your basement, outside or in the living room. It’s fun, they probably need the exercise, and it will serve as quality family time. Here is what I did today with Tyler, my wife Aimee and my mom, Mimi:

4. Hug your family members on a constant basis and tell them you appreciate and love them.

5. Pursue positive goals and relationships over objects and money.

6. Understand that you are in charge and resposible for the mood you are in, every second of every day.

Can’t find the right workout?

Having trouble sticking to a program?

Here is a very simple upper body template to follow to help improve overall strength. The program involves compound, multi-joint exercises that will spark the kinetic chain and aid in the developmetn of lean, usabel strength for atheltics.

Upper Body
1. Choose one: Pushups/Clap Pushups/Flat DB PRess.
2. Choose one: DB Rows/Modified Pullups(shown on previous post)/Bungee Rows.
3. Choose one: Overhead DB PRess/Overhead BB PRess.
4. Choose one: Pullups/Chinups

Pick one exercise from groups 1,2,3 and 4. Work up to a max set of 5 reps in group 1. Move to the exercise from group 2 and do the same. Repeat until done with all 4.

You can use this same template the next week as you now have a max to beat. Once you have beat it, switch up the exercises and set new records. You can repeat this over and over and always get results as your body will never get use the constant changing you are putting it through.

PS – I know pushups sounds so basic, but be creative. Mix it up a little bit to change the intensity. Here is a sample of what I am talking about:


Do this program for your upper body workouts for a few weeks and keep me updated on your results…