Keys to Recovering

Zach Homol


Recovering. The faster we can recover, the faster that we can get back to work, right? In theory, yes. Personally I have always done things slightly unconventional when it comes to training and allowing optimal recovery time. Let’s start by breaking down my methods of recovery 1 step at a time. Please note that there is NO ORDER in these steps to recovery. Instead, each needs to work together for optimal results.


Step 1: Nutrition and Water Intake – It’s no secret that in order to recover faster we need to be taking in the right nutrients as well as enough nutrients in general. Realize that if we are constantly running at a caloric deficit while forcing our bodies to push through extremely taxing training sessions it will take us longer to recover. As always, the bare minimum is 1 gallon of water per day. My peak performance and optimal recovery happens when I’m taking at least 1.5 gallons a day. The healthier you eat, while staying out of a caloric deficit, on top of 1-1.5 gallons of water daily will set you up for a much faster recovery.


Step 2: Rest and Sleep – Again, no secret here. When we are always moving heavy weight and breaking down our muscles we need to give our body this time to recover. This happens both through REST and SLEEP. This step is where things get tricky for me. With all that I have going on a day to day basis I don’t have time to get the recommended 8 hours a night, nor do I have the mindset to “rest” when I’m not considered the BEST to ever do it in my craft. With that being said I do my best to sleep as hard as I can for as long as I can each night which usually results in around 6 hours. Personally I don’t take any “rest days.” I’ve never been one to believe in taking a full day off from the gym where I do nothing that gets me closer to my goals. While the argument can certainly be made that resting could help me recover faster and set me up for an optimal training day, it doesn’t work for me mentally. I am aware of this theory and believe it works 100%, just not for me. To keep my edge I need to stay in the fire daily! To conclude step 2, we recover most in our sleep. Sleeping more allows faster recovery. Be self aware and know what works for you.


Step 3: Supplementation – Do I sound like a broken record if I again say “no secret?” There is no secret. Optimal nutrition, water intake, sleep and rest need to be compounded with PROPER supplementation. This will lead to a faster recovery! However, not all supplements are created equal. This varies from brand to brand as well as product to product. Stop getting cheap supplements. Let’s be real, you get what you pay for and if you want the most out of your training then you have to take quality products. Here at Max Effort Muscle it’s extremely easy to get behind each and every one of our products. All of our products are have full disclosure labels and are packed with the best ingredients that the market has to offer. See directly below for my DAILY supplementation used for optimal recovery.

  • 3 scoops of post workout (Cherry Lemonade) 1 scoop when I wake up. 1 scoop during training. 1 scoop before bed.
  • Pre Workout (Strawberry Kiwi) To get the most out of my training I need the energy and focus to do so, WITH NO CRASH!
  • Protein – 1-2 scoops a day as needed!
  • Test Booster is stacked with 3 tribulus’ making it the BEST test booster on the market.

Proper supplementation compounded with QUALITY products will result in optimal recovery times.


Step 4: Active Recovery and Mobility – I use active recovery as a key tool in my training as well as pushing to recover “quicker.” My personal experiences with active recovery have totally changed the way that I view recovery and what I need to do in order to recover faster. I won’t be diving too deep into this topic as I could write an entire article on the benefits of active recovery. I will leave you with this; I have seen a 300lb increase on my total in 1 year after adding in active recovery days. Both scheduled and adding them as needed (which is the importance of learning YOUR body). This has been huge in keeping my body healthy and recovering well.


Recovery is a KEY FACTOR – arguably one of the biggest keys to success with the iron. Understand where you stand on recovery time and use the 4 step plan laid out above to help improve your recovery time which will result in less injuries and MORE RESULTS.




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