Renegade Radio With Jay Ferruggia: Fitness | Nutrition | Lifestyle | Strength Training | Self Help | Motivation

On today’s podcast my buddy, Rich Baker, joins me to discuss a variety of topics. Rich is an actor, comedian, and incredibly talented improv performer. He’s a very well read and insightful guy with a unique perspective.   We talk all about getting out of your comfort zone, the power of improv comedy and how to get tons of shit done in less time.   Topics Include:   Why everyone should study improv comedy. Essential skills for connecting with people and getting them to like you. The rules of improv and how they apply to life and business. A simple technique that can instantly improve all of your meetings and business discussions. Can anyone be funny or is it something you’re born with? Tips for dealing with anxiety. Why the world we live in is so unnatural… and the steps you should take to fix it in your own life. The one thing all human beings need to feel in order to be happy. Steps for dealing with depression. The #1 thing that will grow your business faster than anything else. How to get a lot done and al

Everyone wants to be build a strong, ripped physique. But you don’t want to wreck your joints in the process. In this episode I’ll give you 7 great ways to protect your joints, improve your recovery and enhance your training longevity.   A lot of people (many, unknowingly) suffer from adrenal fatigue or some form of burnout. This is due the unnatural, fast paced, high stress life we lead. When you crash you often crash hard. Then it takes a long time and a concerted effort to bounce back. I’ve got 10 great tips for you that will make a huge difference in how you feel that will accelerate your return to 100%. Other Topics Include: The ultimate training split for bigger arms How to increase arm training frequency without wrecking your elbows High reps vs low reps for muscle gains Adjusting your training after 40 How to come back from a long layoff Counting macros The fastest way to increase a big lift New music recommendations And more Listen to Renegade Radio: To listen, you can either hit the flash audio pl

Can you get strong and jacked with nothing but your own bodyweight? Or is that just for beginners? Doesn’t bodyweight training just build endurance, but no real muscle and strength? Wrong, wrong, wrong. Do you really need tons of fancy equipment? Do you need an expensive gym membership? Or can calisthenics alone build a great physique? Hell yeah, they can. Danny and Al Kavadlo are my guests on this episode of Renegade Radio and are here to show you how it’s done. Topics Include: The best splits for getting jacked. The downside of always being ripped. How to simplify your nutrition for better results. The top bodyweight exercises for building muscle. How much cardio and conditioning do you really need? The biggest mistakes people make when doing calisthenics. How often you should change your program for the best results. The critical difference between skill training and strength training. How to optimally combine weight training with bodyweight exercises. Listen to Renegade Radio: To listen, you can either

My guest on this episode is Executive wellness coach Anthony DiClementi. He’s the author of The Biohackers guide to upgraded energy and focus. Anthony is gonna share his story with you today about how doing “what you’re supposed to do” and following most mainstream fitness advice completely ruined his body and his health. Then he’ll explain how he healed himself and got jacked, ripped, focused, happy and healthy. We’ll talk about the biggest mistakes most people make when it comes to training and nutrition. Anthony will also share some of his best tips on improving sleep, reducing inflammation, increasing focus and cognitive function and reducing stress.   Other topics include: The dangers of low carb diets. Benefits of low intensity cardio. The Big 4 toxins you need to avoid. The downside of high intensity training. Should you lift explosively? The shocking truth. How your workouts can wreck your metabolism. How mitochondrial dysfunction can kill your energy levels. The benefits of trading in your barbells

Zac Efron’s Baywatch transformation and shredded 8-pack has had people talking for the last year. I’m finally weighing in on it in this episode.   Is it possible naturally? Can you achieve similar results? If so what’s the exact diet you should follow? I break down the exact percentages and numbers you’ll need to follow to get ripped.   What about Zac’s Baywatch workout? I go through the whole thing and break down the good, the bad and the ugly.   Other topics include: A better summer training plan Ideal rep speed for maximum gains How to incorporate isometric pauses for muscle and strength How to do the perfect rep every time The importance of maximal tension Tips to avoid joint pain and injury The negatives of training to failure How often to cardio, what kind, and how much The only two macro breakdowns you’ll ever need The biggest fat loss myth And more     This episode is brought to you by Bear Mattress. Bear Mattress is designed for optimal cooling, recovery, and pain relief. That result: you can slee

Did you know that fat cells can survive in your body for 10 years? And that they can retain artificial chemicals that act like excessive estrogen in your body? Excessive estrogen makes you gain fat in your chest, hips and thighs. It can also contribute to depression and numerous diseases. The problem is most of us consume estrogenic compounds and rub them on our skin all day long. Dr. Anthony G. Jay is my guest on the podcast today and he's going to help you avoid this deadly problem. Topics include: The top 10 list of every day estrogenics Cutting edge weight loss strategies How men are becoming more feminized What to look for when shopping for food and cosmetics What household items to get rid of How estrogen effects your immune system Why men have such low testosterone levels these days This episode is brought to you by Bear Mattress. Bear Mattress is designed for optimal cooling, recovery, and pain relief. That result: you can sleep better and perform your best every day. Go to bearmattress.com a

Can you allow your significant other to impact your fitness decisions?   Should he or she influence when and how much you train? What you put in your mouth? Is your significant other helping you reach your goals or preventing you from achieving them? It’s a serious issue that needs further exploration.   What do you do if you have trouble sleeping? Especially on days you train? You better have a solution because no sleep = no gains.   Do supplements work? Which ones? What kind of diet should your dad follow? Can you make gains training just twice per week? What should that workout look like?   We’ll address those questions and more on today’s episode. Plus I’ll blow your mind and offend a lot of online guru’s when I reveal the biggest myths and lies in marketing.   This episode is brought to you by Bear Mattress. Bear Mattress is designed for optimal cooling, recovery, and pain relief. That result: you can sleep better and perform your best every day. Go to bearmattress.com and use the code “Renegade” to ta

Is it really possible to gain 30 pounds of muscle in 30 days? A lot of people would say that’s impossible in a year, never mind a month. But in my 30 years of weight training, I’ve seen some incredible things. In this episode, I’m going to share some of my best-kept secrets about building muscle and gaining size as fast as humanly possible. You’ll hear all about the evolution of the training system that made my gym famous and ranked one of the best in the country by numerous fitness mags. And, I’ll finally reveal the two key components involved in the most rapid muscle growth possible. Topics include: The change I made that allowed me to flip the switch on muscle growth. The #1 mistake that prevents people from gaining size. High reps and low weight or low reps and heavy weight? The shocking answer revealed. The secret sauce that allowed me to turn a powerlifting program into one that built muscle at a mutant rate. The optimal number of total work sets per workout. This will blow your mind. The real, no BS t

When he was young and weak, Mark Bell had someone steal his football. It was a singular event that changed and shaped his entire life. He started lifting weights the next day and soon became obsessed with the iron. A few years later he was competing in powerlifting and setting records. That eventually led to a stint in the WWE minor league system, and the opportunity to train regularly at the infamous Westside Barbell Club in Columbus, Ohio. When his WWE career didn’t pan out, Mark moved to back California. Not long after, he opened what has since become of the most well known, respected and strongest gyms in the world. He now runs an incredibly successful fitness empire and is sharing his inspiring story with us here today. Topics include: His early days of training Breaking into pro wrestling Becoming friends with John Cena Stories from Westside The dark side of deadlifts Training mistakes most people make His keto diet His current training template and goals His favorite recovery methods Ways to prevent i

Pain and inflammation can be your worst enemy when trying to get in shape. If you’re hurting you can’t train. If it’s really bad you can’t sleep. Then things start to fall apart. So you start popping some Advil or, worse, prescription painkillers. Unfortunately, those can be incredibly harmful, and more addictive than many party drugs. So what other alternatives do you have? That’s what we’ll explore in this episode featuring Dr. Mike Hart. Topics include: What causes chronic pain and inflammation The role diet plays Possible benefits of a lower carb diet Opiods vs. Canabinoids The real truth about medical marijuana Differences in THC and CBD Alzheimer’s prevention How to improve sleep Productivity hacks Book recommendations And much more   This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what’s going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your

Bedros Keuilian is the American dream and an amazing and inspirational success story. He and his family escaped communist Russian and came to the United States when he was six. They grew up rough, dumpster diving for food. But Bedros eventually turned it all around. He went on to build an ultra successful multimillion-dollar business, which helps hundreds of thousands of people every year. On top of that, he is also one of the greatest and most down to earth, loving, caring, generous, fun, funny people you will ever meet. And one of my best friends in the world. Topics include: How his family escaped Communist Russia How they got food out of dumpsters His first few jobs What he learned working for Disney What led him into the fitness industry How he opened his first gym The importance of mentors How to increase productivity Blocking out distractions to get more done His morning routine The importance of fitness in his life His current summer shredding diet How to stay driven and humble Lessons for new dads B

In this episode, I break down the best exercises for every body part. They’re not what you might expect. But if you include them regularly you’ll get jacked. Even better, your joints will stay healthy. Ignore at your own peril! Summer’s coming and one part of your body that is always exposed is the forearms. So we’re digging deep on all the different methods you can use to increase their size and strengthen your grip. Other topics include: A necessary step in the path to fulfillment? Stupid things people do at the gym Optimal frequency for chest, back, and shoulders How to increase your conditioning and really get in sick shape What it really means to train like an athlete One thing you should do to avoid shoulder problems My favorite fiction books The new Kendrick Lamar album Training tips for those in their 60’s Reverse pyramid training And more…   This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what’s

After you turn 35, things change and you’ll have to adjust your training.  You’re not in your twenties anymore and can’t do things the same way you used to. But that doesn’t mean it’s over. Far from it. Age is just an excuse that the weak sheep use. If you train smarter you can keep making gains at any age. In today’s episode, I’ll address what you need to do and how you can keep getting jacked well into your forties and beyond. I’ll also be answering your questions on a variety of topics including: Squats vs lunges Programming strongman exercises Crossfit? How to train for maximum size Optimal training frequency The only thing that truly matters in the gym New training music I’m listening to Why I only reply to 50% of the emails I get Tips for trainers and gym owners Connecting with influencers in any industry This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what’s going to come up in your day; however, w

We’re all overwhelmed with too many options and too much information. We all make the mistakes of trying to take on too many new habits at once. What if we could fix both of those? What kind of results could we get? Both in our fitness and in all aspects of our lives? The One Thing, one of my favorite books, talks about the 6 big lies between you and success.  One of them is that everything matters equally. That’s total BS. Very few things truly matter. Another is the myth of discipline, and that willpower is always on call. If you believe those lies you sabotage your results. Today, I talk about the one thing you need to do with your diet and training to get in your best shape for summer. We’ll also discuss what you need to do to make habits stick, be more productive, and improve your finances and your happiness. Topics include: How to determine the #1 diet change that will get you ripped How to increase your gains in the gym What your workout schedule should be How to avoid falling off the wagon HIIT worko

Back in the mid 90’s in a small town in Dirty Jersey, I opened Renegade Gym. It was one of the original hardcore, underground, warehouse style training facilities. The atmosphere was legendary, the results unmatched. Long before it was mainstream to push sleds and flip tires we did it. Way before you ever saw gymnastics rings in a gym we had them. Twenty years before it was cool to “train like an athlete,” we were doing it. Group workouts? Competitions? Record boards on the wall? Yup, we were doing that in ’96, son. As you approached the front door you could hear the sounds of Ice Cube and Slayer shaking the walls. When you walked in you were greeted by a sign that said, “Welcome to the Terrordome,” and under it the gym rules. Break one and you’d be kicked out. We didn’t have the time or patience for anyone who came to mess around. You were there to be the best or you weren’t welcome. Guys traveled far and wide to come to this tiny basement dungeon to get bigger, stronger and faster than they could anywhere e

Not being able to do what you love sucks. Whether it’s lifting weights, picking up your kids or playing rec league sports with your buddies. You can’t do it when you have back pain. At some point in your life, you’ve probably experienced the misery.  Most people have.  Sometimes back pain can be avoided with smart training. Other times it’s just a freak accident and nothing could have prevented it. Either way, I’ve got you covered in this new podcast episode. I’m gonna tell you exactly what you need to avoid while rehabbing a bad back. Some of it will shock you.  I’m also going to share what to do in order to prevent future back pain. You’ll definitely wanna listen closely and take notes. Trust me. I’ve been sidelined multiple times throughout my life with low back issues and it’s absolutely miserable. Highlights of this episode include: The truth about stretching. Are these common ab exercises ruining your back? What everyday movement pattern you have to avoid. How sprinting can wreck your back… and how to

I’ve been in the Iron Game for over 30 years. But I still like to experiment. Strength training is my #1 obsession and there’s always more to learn. I recently ran a little 90-day test protocol. In this episode, I’ll tell you what I learned, what I liked, what I hated, and what my conclusions are. After that, I’ll give you some of my best arm building secrets that will help you pack on some size for the summer. The weather’s getting warmer so you know what that means…suns out, guns out. Finally, I’ll give you some of the best ways to reduce inflammation and improve recovery time between workouts. Highlights include: The optimal number of strength training days per week The importance of adhering to the High/Low system Proper weekly workout sequencing The top training splits The early days of Renegade Gym The evolution of my training system How I got so many guys so big and strong, so fast What adjustments to make as you get older The magical switch we made that dramatically enhanced results A simple trick fo

Last weekend, I was down in San Diego at the eleventh annual Fitness Business Summit, and I had an amazing time with some of my closest friends. While there, it occurred to me how much I used to struggle with maintaining my training and nutrition on the road. For some reason my workouts always sucked and my diet fell apart. But I’ve made a conscious effort to get a lot better at that. Today, I’m going to share some tips and sample workouts that should help you out. After I cover that, my good friends, Jay Jablonski and Craig Ballantyne join me to discuss bouncing back from adversity and overcoming shyness and insecurity. I hope you enjoy it. Topics include: A trick for beating jet lag How to modify your workouts on the road What to do if the hotel gym only has light weights The lightweight, essential training equipment for traveling How to make bodyweight exercises harder Conditioning workouts for fast fat loss What food to pack A super easy way to always have healthy food while traveling How to avoid gettin

Wanna know the best methods for getting big, strong, and athletic? Today’s episode is just for you. My guest is Joe DeFranco. Joe is one of the most successful coaches in the entire strength and conditioning world and has worked with countless pro athletes, including none other than the 14 time WWE world heavyweight champion Triple H. I’ve known Joe since 1996 and our training styles evolved in a very similar fashion, due to a lot of the same influences, which is one of the reasons I enjoy talking training with Joe more than just about anyone else on the planet. On this episode we discuss: Joe’s keys to success His current training template How he would train an average guy to get in superhero shape Our favorite training template His take on direct arm training The results of his most recent blood work How he rebuilt his body at age 40 His current diet and macro breakdown How continues to stay so motivated His favorite quote His go-to cheat meal Wrestlemania predictions The secret people don’t know about him

As a kid, I was obsessed with Bruce Lee because of his martial arts skills. Later, it was because he's arguably one of the most important figures in the world of physical culture. As an adult, I’ve come to appreciate Bruce Lee, the philosopher, even more. I even read quotes from him nearly every day. My guest on today’s podcast is Charles Russo, who wrote an outstanding new book about Bruce called Striking Distance: Bruce Lee and The Dawn of Martial Arts in America. Charles is full of incredible, little-known stories about Bruce that he shares with us today. Topics include: Street fighting in gangs as a kid in China His move to San Francisco in 1959 The brash, young loudmouth he had a reputation for being How and why he offended so many in the martial arts world The beginning of Jeet Kune Do Fighting and defeating two of the toughest street fighters anywhere His social and political impact This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different a