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

You don't have to look very far to find a bunch of overrated, gimmicky nonsense.  From fitness to society. The world is full of bullsh*t.  But, it's not all bad.  There are quite a few underrated things that often get criminally overlooked.  So I decided, why not play a little game of under or overrated to settle the score and clear the air? Tune in to find out my thoughts on everything from tartufo to kettlebells and much more.  Sponsors Athletic Greens: Detoxify your body, boost your energy, and strengthen your immune system with just one scoop. Go to athleticgreens.com/jay to find out why once people start taking it, they never stop. Cured Nutrition: The highest quality CBD products available. Enhance deep sleep. Decrease anxiety. Improve your ability to relax and chill. And reduce aches, pains and inflammation. Go to curednutrition.com and use promo code RENEGADE. Paleo Valley: Easily my favorite company when it comes to natural, whole food sourced supplements, and clean, nutrient dense snack foods. Go to

Progressive overload is the key to getting the results you desire in the gym and actually changing your physique. But what exactly does that mean?  And what's the best way to go about it?  I've got you covered on all of that, and much more, in today's Q&A. Questions answered include:  What's the foundation for successful training? [2:51] Should your training method be based on your chronological or training age? [12:49] How can you ensure you're avoiding injuries and not crushing your CNS? [13:55] Are protein and carbs necessary post-workout? [17:13] Should you manipulate carbs and fats on cardio days? [20:10] Is it possible to build bigger delts without destroying your joints? [22:20] What to do if you can't front squat? [26:37] My Top-5 wrestlers of all-time? [27:35] Sponsors BiOptimizers: Want an all-in-one solution to improve your mood, stress levels, and overall health and vitality? Your answer lies at magbreakthrough.com/jay and be sure to use coupon code JAY10. Organifi: You put in the work every

Getting shredded is hard.  It's also quite simple.  With the proper training program, macros, and recovery it simply comes down to putting in the work.  That's the challenging part. Waking up every f*cking day determined to crush it and dominate.   The easy part?  The split, the diet, the methods. And I've got you covered on those here today. Are you making this mistake when calculating your macros? [2:35] Is chicken a quality protein source? [7:02] What's the best way to sequence lower body days? [13:37] What's the key to becoming more explosive and athletic? [15:13] Should you be getting your fat from oils? [21:12] Do chin-ups belong on arm day? [23:02] How do you actually get results in the gym? [25:12] Which exercises should you avoid for shoulder health? [30:38] When's the most important time to have carbs? [35:17] Glute hams or nordics? [38:10] Sponsors JoyMode: Ever wish there was a pre-workout supplement for sex? For enhanced sex drive AND better performance head over to usejoymode.com/discount/jay

Questions. Answers. White walls. Wait, what?! Yep. We're covering everything you need to know to become unf*ckwithable in ALL aspects of your life in today's Q&A.  What's the ONE THING you can do to make more money, get in better shape, and live a more fulfilled life? [4:40] Dealing with knee pain? Try this. [16:17] How much muscle can you really put on in a year? [17:28] What's the best way to start a career in the fitness industry? [21:20] Is soreness a good indicator of an effective workout? [24:08] Are high rep sets with light weights good for hypertrophy? [28:04] What's the best split if you have limited time? [31:20] What are the most easily digestible foods to help with hitting macros? [32:58] Is static stretching the key you're missing? [36:30] What can you do to become indispensable? [44:28] Sponsors Kreatures of Habit: Take the prep work out of your morning routine and fuel your day with these superfood oats. Get 30g of protein and all the vitamins, minerals, probiotics and enzymes to become t

Max Casa, founder of Max Vitality, is a lifelong martial artist, performance coach, and master of sensory deprivation.  After countless health obstacles, he dedicated himself to finding the easiest and most effective recovery therapy. He found that through float tanks which not only healed his body, but enhanced his mind and deepened his spiritual connection. After experiencing the life-changing benefits, he now aims to spread his knowledge on the benefits of floating. Listen and learn how you can use this powerful tool to enhance recovery, reduce stress and anxiety, and optimize your life by strengthening and balancing your mind, body, and spirit.  Sponsors BiOptimizers: This best in class enzyme supplement improves digestion, reduces bloating, and helps you absorb more nutrients from your meals. Trust me, you want to experience the magic of these high-quality enzymes. Go to masszymes.com/renegade to get yours today. HVMN: Get the competitive edge your brain and body will thank you for. Ketone-IQ delivers a

The difference between the reflection you see in the mirror, and the person you want to become, is the choices you make each day. Far too often I hear guys say they want to look like they're fresh out of NFL training camp when they take off their shirt. But they're eating and drinking like the junior varsity offensive line coach who still fantasizes about his not so glorious, glory days.  Your goals must align with your actions. And your actions must align with your words. If not, you're wasting your time and the time of everyone around you. We've all been there. And I've got the answers you need in today's Q&A... The secret to developing abs like a MMA fighter? [4:30] How to improve your vertical jump and maintain explosiveness as you get older? [9:56] The most important skill for you to develop outside of the gym? [12:58] Can you progressively overload dumbbells if you only have 5 lb. increments? [14:30] What are the Top-5 bicep exercises? [17:40] Is it possible to make pushups better for hypertrophy?

Chief Warrant Officer 2, Nick Lavery, is an active duty member of The United States Army Special Forces - commonly known as Green Berets - currently serving the United States citizens as a Special Forces Warrant Officer, Assistant Detachment Commander. Nick is widely recognized as an experienced subject matter expert in special operations, intelligence fusion, and mission planning and execution; having won numerous awards including the Silver Star, 3 Purple Hearts, and 2 Bronze Stars.  He recently released his book, Objective Secure: The Battle-Tested Guide to Goal Achievement, and he’s here to share some of his experiences with you today. Sponsors JoyMode: Ever wish there was a pre-workout supplement for sex? For enhanced sex drive AND better performance head over to usejoymode.com/discount/jay and use coupon code JAY to save.  Cured Nutrition: The highest quality CBD products available. Enhance deep sleep. Decrease anxiety. Improve your ability to relax and chill. And reduce aches, pains and inflammation by

I'm often asked, "what's the best training split?" The simple answer? The one you enjoy.  The split is meaningless if you're not locked in or are skipping workouts because you dread going to the gym. Now figuring out how to effectively design a particular program, maximize muscle growth, and minimize injuries? A little more complex. But I'm back with another Q&A where I break it all down for you and answer a few more questions like:  What's the best training split for maximum muscle? [5:41] 5 ways to immediately improve your barbell back squats. [7:44] What simple changes can you make in your daily life to increase longevity? [10:11] What goes in to designing an effective full-body program? [11:58] Can diet alone improve your skin health? [21:06] How do you reduce feeling full but still hit protein goals? [22:58] What's the best way to adopt new habits and become a more positive influence to others? [25:09] How can you reduce overuse injuries? [29:47] What's my favorite side delt exercise? [32:55] Spons

You've got questions.  And you know, I've got answers.  I'm back with another jam packed Q&A to help you live and train optimally, feel your best, and crush your goals. A few of the questions I address today are:  How can you avoid the inevitable elbow, forearm, and shoulder issues that come with chin-ups? [3:00] Can you make significant progress on a 4-day, push pull legs split? [7:20] What is clean failure? And how many sets should you be taking to failure? [9:18] What's the easiest way to fix poor posture? [11:12] How much protein should you be eating per day? [13:47] How do you navigate multiple rep ranges? [16:42] What's the best way to do drop sets? [28:52] How many days should you train per week? And what to do on off days? [31:18] Who are my recommended kettlebell training pros? [34:52] Sponsors  BiOptimizers: Get the best in class enzyme supplement to improve digestion, reduce bloating, and absorb more nutrients from your meals. Experience the magic of high-quality enzymes by going to  masszyme

Wanna know how to lose fat fast? I've got everything you need to know on today's episode.  We cover the exact details of training, cardio, diet, macros, what to eat, how to recover, daily activity, sleep, supplements and more.  If you're ready to finally see your abs and lose the love handles once and for all this is the episode for you.  **Get the workouts, diet, and coaching you need to get shredded, fast. AND compete to win $1,000 at Ripped in 30** Sponsors:  Optimal Carnivore: Brain Nourish is a revolutionary combination of grass-fed beef brain and lion's mane mushrooms which form the ultimate whole food nootropic to help you build a better brain. Go to amazon.com/optimalcarnivore and use coupon code RENEGADE10 to get your brain firing on all cylinders. BiOptimizers: Are you among the 75% of people not getting enough of this vital mineral which is responsible for 80% of your body's metabolic reactions? Go to magbreakthough.com/renegade and use the coupon code JAY10 to experience the deepest healing of man

There's no easy route to success. Getting where you want to be in life requires that you show up every day and do the "hard" sh*t. Keep the promises you make to yourself and others. Push yourself out of your comfort zone. Stop hitting the snooze button. Establish some life rules... Hold yourself to a higher standard.  The only thing holding you back from the life, body, bank account and whatever else you want is you. There's a greater version of yourself within and I'm here to help you unleash it.  Listen as we discuss:  Why does boosting your metabolism matter? [5:35] What can you do for a healthier thyroid? [11:35] How do you maintain leanness after a cutting phase? [13:23] How often should you train for maintenance? [15:34] What are some of the best pull exercises? [16:34] How do you foam roll properly? [17:49] Does it matter what time you take creatine? [20:57] What would my WWE entrance song be? [22:44] Is full body an effective way to train? [27:43] What can you do to boost your confidence and self-est

Carbs are evil they say.  I say, nah.  The problem with a lot of people is that their metabolism is crushed due to a variety of things... Poor sleep, excessive cardio, too much stress, the list goes on and on.  **SHOCKING TRUTH** there is a way to eat carbs, gain size, feel better, think faster, AND get lean af. So listen up, because I want you to experience it for yourself.  How many calories do you need to lose fat and maintain muscle? [2:08] Are shrugs a good or dangerous exercise? [10:48] What's more important for fat loss: lifting intensity or protein intake? [14:11] How do you optimize performance and results on a low carb diet? [20:30] What are the best alternatives to squats? [21:41] Is sprinting good for fat loss? If so, what's the best way to program and do it safely? [23:40] Should neck training be mandatory? [27:36] How do progress on speed and power exercises? [31:57] How to improve mobility in less time? [34:43] Sponsors: BiOptimizers: Get a bottle of their best-selling enzyme supplement inclu

With a Master's degree from Harvard Graduate School of Education, years of clinical trial experience at Beth Israel Deaconess and Massachusetts General Hospital, and a lead coordinator role for a $1 million IARPA study on cognitive enhancement, it's safe to say that Max Newlon knows a few things about the mind. The president of  BrainCO USA is here today to discuss their flagship brand, FocusCalm, and how you can use this powerful neuroscience based tool (affordably) to unlock your brain's potential.  Listen as he breaks down: Can you really train your brain to become calmer and more focused? [8:33] The key to mastering meditation. [14:50] How you can use neurofeedback to change your brain activity. [18:32] When is the most effective time to meditate? [22:28] How to delay the effects of cognitive decline. [29:07] Using music to activate your genius. [34:47] One of the most powerful tools you can use to change how you think, feel, and perform. [37:15] Sponsors: Optimal Carnivore: Brain Nourish is a revolutio

Can you look like a superhero? A competitive bodybuilder? An all pro wide receiver? A middleweight fighter? If so, how? What kind of workout and diet should you follow? And how do your genetics play into that? I address that in today’s episode and also answer your questions, including: What’s my take on the animal based/ carnivore-ish diet? Are landmine exercises good for building muscle?  Is weight training safe for young teenagers? How to make early morning workouts safer and stronger? How to warm up for you work sets? Should I do 1-2 top sets or a bunch of submaximal sets? How do you fix poor posture?  Should I train on an empty stomach? How long should I rest between single limb exercises? Is it bad to eat late at night?  And more. Sponsors: HVMN: Ketone-IQ delivers a clean, focused boost of energy. It’s a competitive edge your brain and body will thank you for. It’s clinically proven to boost mental clarity, endurance, recovery, and more. http://ketone-iq.com/  Use promo code: JAY10 Phoenix Pro: Acoust

Michael Brandt is the CEO and co-founder of H.V.M.N. where the mission is to redefine the limits of human performance, metabolism, and longevity.  Their latest product, Ketone-IQ, unlocks the benefits of ketones. Delivering nature's superfuel - proven to support energy, focus, endurance, and more - in one drink.  Michael, and his team, are committed to building what's next in human nutrition and he's here today to share some of that information with you. Listen as we discuss: Eating for performance, intermittent fasting, and using carbs to your advantage. [10:26] Nature's superfuel - in a bottle. [17:30] How to bio-hack your brain performance. [30:05] How to use sauna and cold plunges to optimize your recovery. [33:03] Why you should be spending more time barefoot. [37:22] Three tips to improve your sleep quality. [39:30] The power of community. [41:28] Put simply, Ketone-IQ WORKS! Grab yours by going to HVMN.com and be sure to use the coupon code JAY10 to save.  Sponsors: BiOptimizers: Are you among the 75

Jason has spent over 15 years training everyday athletes to become healthier, stronger, and better conditioned with his Conjugate x Conditioning method.  As a combat veteran, former gym owner, founder of Jason Brown Coaching, and author of “Lower-body Training” via Human Kinetics, Jason has the knowledge, systems, experience, and education to help you get better results. Jason is a regular contributor for T-Nation.com, EliteFTS.com, serves as a presenter with the National Strength & Conditioning Association, and he’s here today to share some of his expertise. Listen as we discuss: How to use the 80/20 principle to optimize your training. How to get stronger and more explosive, at any age. Why more isn’t always more. The best rep range for mechanical tension without the injury risk. The most efficient and effective way to warmup. How much conditioning do you really need? Why you need to understand the differences between central and peripheral fatigue. What are the benefits of high rep band work? Muscle d

Determined to get fit in his 70s, the 80 year-old former Wall Street executive, best-selling author, social entrepreneur and global speaker, Jim Owen, inspires others through his fitness journey and in his recent documentary film, The Art of Aging Well.  Listen as we discuss: Why the cowboy code of ethics still matters today. [7:55] The keys to becoming a "super ager". [24:17] What you need not overlook if you're dealing with back pain. [34:50] Can you continually progress without exceeding your body's limits? [43:57] The power of being functionally fit after 50. [49:10] Does your health come down to lifestyle or DNA? [56:36] The ONE change you need to make to create the life you desire. [1:03:31] The art of aging well. [1:06:21] Sponsors: Optimal Carnivore: Brain Nourish is a revolutionary combination of grass-fed beef brain and lion's mane mushrooms which form the ultimate whole food nootropic to help you build a better brain. Go to amazon.com/optimalcarnivore and use coupon code RENEGADE10 to get your br

I go all in. 100%. No excuses. No bullsh*t.  And if you've listened to anything I've said or written over the years then you know I expect you to be doing the same.  But is the all-in approach the only way to get lean? Is there a way to get jacked without sacrificing EVERYTHING? Find out the answers to those questions and more in today's Q&A.  Do you have to completely cut out alcohol to get lean? [2:05] What do the fastest, most explosive athletes have in common? [7:13] What's the best way to approach a 4-day split? [9:25] Why building muscle is key in combating aging. [10:58] How to navigate leg day when you have back issues. [16:30] Why heavy farmers walks aren't a great idea. [18:08] Are gains possible in a minimal home gym? [21:13] The downside to training in the evening. [26:45] How to maximize the size of your legs. [27:37] The differences in programming for women vs. men. [28:38] Do heart rate and sweat tell us anything about training effectiveness? [31:18] Sponsors: Nootopia: Want to say goodby

State of Emergency! Our society is fucked. And has been for years. Are you a part of the problem or the solution? Are you making excuses for everything in your life or are you stepping the f*ck up and doing the work needed to get what you desire? Are you sheepishly complying or are you standing up for what you believe in? Are you living your life with intent or are you drowning your sorrows in a bottle of Jack every night? Success isn't easy. Living an unsatisfied, purposeless, meaningless life isn't either.  If you're trying to be the man people respect, and have the bank account, body, and life of your dreams you've gotta cut the bullsh*t.  Listen up, and then get to work! Sponsors: BiOptimizers: Are you among the 75% of people not getting enough of this vital mineral? The mineral which is responsible for 80% of your body's metabolic reactions? Go to magbreakthough.com/renegade and use the coupon code JAY10 to experience the deepest healing of many health problems.  Cured Nutrition: Who doesn't want to get

Ryan Obernesser is the CEO of O.B. Training Inc., Gym Profits LLC, and creator of the Take Back Your Life 6-Week Challenge program. Over the last decade, Ryan and his wife have built O.B. Training into a specialty training facility that transforms their client's minds, bodies, and lives. Having made multiple 6-figure profits, Ryan now coaches gym owners on how to add more clients, grow their business, build amazing teams, and take home more profits.  Listen as we discuss: The easiest part of starting a business? [10:12] 3 surefire ways to expand your clientele. [15:04] The 5 ones: the key to fueling your growth. [29:04] What are the biggest problems small business owners face? [36:16] How and why to systematize your processes. [40:38] The power of going in on ONE THING. [43:44] What's one question that will increase the quality of your leads? [46:58] Does your pricing truly reflect your value? [56:38] How his business was able to thrive during the thing. [1:01:54] Where is O.B. Training now? And what are the