The physical fitness industry is one of the largest markets in the United States. Why? Most people want to improve themselves either aesthetically, physically, or some kind of combination of the two. Wading through the gimmicks, fads, and shortcuts can be difficult. Before you read any further I can tell you this – There is no “shortcut”. If you want to change your body or increase performance, it will take dedication, hard work, and sacrifice.


There are three pillars with regards to fitness: exercise, supplementation, and nutrition. With literally thousands upon thousands of free workout plans online it shouldn’t be difficult to find one that fits your goals. The key is the plan has built-in plateau breakers. After doing the same exercises, with the same rep ranges for about three weeks, your body will have made adjustments and your growth will stop. 

A great example of this is fence building. Regardless of how in-shape you are, if you had to dig fence post holes you would be incredibly sore the next day. Now, lets say I have you dig those same holes for a month. Around the 2-3 week mark you won’t be getting as sore, and around the 3-4 week mark you may not get sore at all. You have plateaued, great if you are working for a fencing company, bad if you are working out in the gym.

The only other thing I would add here is failure. I go to failure with every exercise, on every set. There are different styles that people use, but this is the one that works for me. Growth is achieved through breaking muscle down, and then repairing it through nutrition. The last 2-3 reps are where all this damage occurs.  I literally push until I cannot do another rep. Regardless of whether you build to failure, or start there, it should be difficult.  


I have tried a lot of different supplements over the years.  My go-to supplements are: monohydrate creatine, isolate whey protein, complex carbohydrate powder, and a pre-workout powder. Creatine isn’t the stuff of the late 90s or early 2000s. No longer are you required to pre-load and saturate your body with water. Simply take the tiny amount pre workout for 6-8 weeks, and then stop for 2-4 weeks before using again. 

I use the isolate whey protein, and complex carbohydrate powder immediately following my workout (within 20 minutes of my last rep). This is the “golden” time where you have a better chance of delivering the nutrients your body needs for growth/repair directly to the muscles in question. Most pre-workout powders are simply caffeinated powders that are the equivalent of drinking 2-3 cups of coffee. Due to the fact that I get up at 0430 to go to the gym, I simply don’t want to wait around to drink 2-3 cups of coffee.  If I was an after-work gym guy, I probably wouldn’t even use this supplement.