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

Most people train for months, years, even decades without ever seeing dramatic gains.  This should sadden, sicken, and frustrate the f*ck out of you. All that time and effort for little to no progress.  That's because there are so many misconceptions and flat out lies about what actually produces results and qualifies as true progressive overload.  Today's episode is gonna help you stop wasting time and start making gains.  How to make the most out of your early morning workouts. [3:50] The dangers of incorporating yoga into your routine. [7:13] Can playing sports recreationally replace the effects of plyometric training? [8:08] The only 5 ab exercises you need. [11:11] How to overload your triceps without destroying your wrists and elbows. [19:59] What are productive reps and how do they transform your body? [24:34] Barbell or trap bar for deadlifts? [28:02] What you need to start ACTUALLY seeing progress in the gym. [28:36] From elite athletes to beginners, my 27-year track record shows I simply get resul

Is there a better pre-workout supplement than coffee? What exactly should you be eating pre-workout? Intra? Post? Is there a simple way to get jacked without obsessing over macros? The answers to these questions, and more, in today's Q&A.  The simplest approach to dieting [4:45] Everything you need to know about sled work. [9:15] The key to properly sequencing squats. [12:27] A quick trick to alleviate neck pain while pressing. [14:46] The best (and worst) thing you can do after training. [16:25] Why deadlifting with a mixed grip is a terrible idea. [23:36] How to increase shoulder frequency without causing elbow issues. [27:01] The ultimate guide to pre, intra, and post-workout meals. [31:19] 2 reasons you shouldn't take pre-workout supplements. [35:15] Is training frequency overrated? [38:22] I'm building an army of strong men.  The world needs us now more than ever.  If you're ready to rise above and go from average to savage... Click here and lets' get to work! Sponsors: Optimal Carnivore: Brain Nou

The path to losing fat and building muscle is likely the complete opposite of what you've read, heard, or seen on social media. Most of that stuff is horsesh*t. Having spent 30+ years in the game, I've seen what works. I've also seen what doesn't.  And I'm here today to shed some light on a few of the biggest misconceptions, and put you up on a few mistakes to avoid if you're looking to maximize muscle gain and fat loss.  The ONLY way to get bigger. [3:30] The biggest issue with most training advice. [9:00] Can you walk your way out of gains? [15:18] The smart way to do incline presses. [16:09] How much iso work is needed to build big arms? [19:50] Squat more and increase your mobility with this one exercise. [21:58] One of the biggest misconceptions about building muscle and losing fat [24:25] What would my finisher be if I were a WWE superstar? [27:28] Looking for the RIGHT program to lose fat and gain muscle? Go to thehardgainer.com and find out how busy guys like yourself are getting lean and jacked in

How are you showing up in your day-to-day life? Are people excited when you walk into a room? Does the energy immediately shift by your presence? Do you command respect, display authority, and attract winners? If not, it begins in the mirror. And I've got the advice you need to change it.  Listen as we discuss: Can you gain muscle without adding body fat? [2:10] 1 trick to make squats and presses 3x more effective. [3:26] Do this to instantly change the way people see and treat you. [7:28] How to build bigger legs with ZERO soreness. [10:50] The EXACT workout all beginners and teens should do. [19:30] What are the best shoes to squat in? [22:38] Improve your mobility in HALF the time. [24:20] Top-5 MCs of the '90s? [27:04] Do THIS to change your business forever. [29:36] Ready to end the life of misery and make massive changes? Submit your application today and let's get to work! Sponsors: Nootopia: Want to say goodbye to bad days for good and turn on your brain within 10 minutes of waking up? Of course you

It's tough to top iron therapy. That said, nothing I've found compares to this when it comes to health and happiness. You won't believe how this simple change can bring you health, wealth, and longevity. And it can be had whether you're in or out of the gym.  Listen and learn my key to happiness, the holy grail of training, the best dumbbell squat variations, and more, in today's Q&A episode.  What are the best DB squat variations? [6:22] One of the best lifting splits there is. [9:45] How should you train when recovering from an injury? [12:05] The most important thing you can do to increase happiness and longevity. [13:37] The truth about pullups and how to get around it. [21:18] Should you feel lightheaded after a hard work set? [23:23] What is junk volume? [24:52] A few tips to improve mind-muscle connection and recruit more muscle fibers. [31:00] What's the best tricep exercise? [36:18] The holy grail of training. [40:52] Who are my top-5 rap groups? [44:05] Sponsors: Athletic Greens: Detoxify your

Are you training efficiently? Or are you like the countless others wasting time and energy every time you step into the gym? You probably fall in the latter if you're going at it on your own. And what's worse, you don't even know it.  Junk volume, poor exercise selection, and inadequate pre-workout nutrition are a few of the issues I've seen over the years. And I'm here to address those, and many more, in today's Q&A.  Training first thing in the morning? Here's what you need to know. [2:20] This small boost could be the key to maximal hypertrophy. [6:11] How to use fasting to reduce all-cause mortality. [7:53] What science tells us about rep ranges. [12:47] How to magically transform your training. [16:55] How much training is too much? [21:05] The 6 components of a great exercise. [26:06] What's the optimal number of sets per body part? [37:27] How long does it take for muscle atrophy to begin? [51:30] What are the bare minimums for a home gym setup (under $1,000)? [52:51] Top-5 standup comedy specials

Dr. William Davis is a preventative cardiologist and the author of the groundbreaking, #1 New York Times best-seller Wheat Belly.  Dr. Davis champions insights and strategies that empower individuals in health. And he's here today to discuss the ways you can reverse aging, increase muscle mass, prevent and reverse disease, and optimize your health overall.  You don't want to miss this one! Listen and learn: What are the three primary causes of disease and poor health? [6:10] A simple, inexpensive way for you to reverse aging, increase muscle mass, and optimize performance overall. [12:15] Why you should stop eating grains. Immediately. [21:54] What happens to your brain when you eat wheat? [32:55] Why cutting carbs from your diet (keto/carnivore) isn't a good idea. [37:18] What is "gut leak" and why should you care? [45:30] Is supplemental collagen acceptable? [51:35] Sponsors: BiOptimizers: Sleep better at night, feel more relaxed during the day, and transform your health and performance with the most powe

Work-life balance, virtue signalling... We're bombarded with these, and the many other, cultural "norms" on the daily. Well, I think they're all bullish*t. After listening, you will too.  Oh, and of course, we'll dive into some of your training questions to help you become the most dominant version of yourself both in and out of the gym. Listen and learn: How to master technique, and get strong as f*ck, on any exercise. [8:00] Are barbell good mornings a game changer? [14:23] The key to navigating social media. [15:27] What's the formula to calculate daily macros? [18:11] My raw thoughts on the state of the world. [23:50] Public Enemy or Eric B and Rakim? [32:42] The best ring row sub? [35:34] What's the optimal rep range and frequency per muscle group? [35:58] Why the concept of work-life balance is bullsh*t. [39:35] Top-5 WWE entrances? [44:33]   Sponsors: BiOptimizers: Sleep better at night, feel more relaxed during the day, and transform your performance and health with the most powerful magnesium suppl

Looking to add more muscle? Of course you are, and I've got the one thing you need to do to maximize your gains. Arms not busting out your sleeves like you'd like? Got you covered there as well. Is the carnivore diet gonna get you your leanest? Want to live until 110? Should you incorporate deload weeks to maximize training?  I'm back at ya with the answers you need to get right for the summer in today's Q&A. Listen and learn:  What's the most important factor for muscle gain? [3:55] How many carbs are too many? [6:05] Is the carnivore diet the best approach to nutrition? [10:45] What's the best split to build bigger arms? [14:02] How to minimize soreness when balancing training with sports? [15:50] Are stair sprints a worthy alternative to hill sprints? [18:54] What's my daily approach to supplements? [21:05] Should you avoid bread? [25:12] To deload or not to deload? [26:13] Do carbs from fruit count towards the daily carb total? [28:40] Here's another useful tool for building bigger arms. [29:58] My f

In this episode I'm slaying some sacred cows, like I normally do. I'm also sharing my thoughts on overrated exercises, things I've changed my mind on, and explaining why I think a lot of people need to get punched in the face. After listening, I'm sure you'll agree.  Questions answered include: The barbell row is a classic exercise. But is it any good? [5:22] Should you train while sick? [8:40] Why I hate dumbbell flys. [13:24] What's the best way to respond when someone's talking sh*t? [14:55] When's the MMA program coming out? [19:34] What your favorite athlete, coach, influencer or whoever is doing doesn't matter. Here's why. [25:02] The surprising truth about losing fat. [27:20] How long is too long to stick to one program? [31:35] What it truly means to "not have enough time". [37:11] What are my Top-5 rock albums? [39:47] Sponsors:  BiOptimizers - Who doesn’t want to sleep better at night and feel more relaxed and less stressed throughout the day? Go to magbreakthrough.com/jay and use coupon code JAY1

Pull ups are on every top 10 exercise list out there. But does that mean they're really that great? Are they building your back or destroying your shoulders, elbows and wrists? Is there a better option? What about doing 1 set to failure versus a bunch of lower intensity sets? Are you wasting your time in the gym by doing too much and killing your gains in the process? Or is there a happy medium? Discover the shocking truth about these subjects and more in today's episode. What's the best thing you can do to improve your overhead range of motion and progress with pull ups? [1:20] The only protein source that matters. [10:50] How to avoid crushing your Central Nervous System (CNS). [11:25] Is there a key to optimizing your diet for leanness? [16:30] What's the best approach to volume and intensity to maximize muscle growth? [24:35] One of the biggest influences on my career. [35:20] Dog updates. [40:40] What are my top 5 movies? [45:30] Sponsors: Athletic Greens - Detoxifies your body, boosts your energy, and

You asked the questions, I've got the answers!  Ready to obliterate obstacles, set PRs, and get shredded for summer? Well, listen up as I answer:  What are my top-five leg exercises? [7:52] What's the key to maximizing muscle engagement and establishing mind-muscle connection? [11:35] What's the worst thing you can do following an injury? [14:28] Does sport-specific training really improve in-game performance? [18:40] Is being lean... a luxury? [23:30] Am I a white supremacist too?! [25:25] Why I'm Raising Hell and tossing My Adidas. [28:45] What’s the best way to develop a lagging muscle group? [36:08] How big of a role do genetics play in muscle growth? [42:59] What’s the best formula to calculate calories for fat loss? [44:36]   Sponsors: BiOptimizers - Magnesium Breakthrough is the most potent magnesium formula ever created. Go to magbreakthrough.com/jay and use coupon code "JAY10" to save.  Paleo Valley - Delicious beef sticks sourced from 100% grass-fed and grass-finished cows that are never fed grain

If you're satisfied living a life filled with mediocrity, this episode isn't for you.  In favor of the participation trophy mindset? This episode isn't for you.  If you enjoy being weak, fat, dissatisfied and undisciplined, this episode isn't for you.  Content with being just another sheep in the herd? This episode isn't for you.  But, if you're ready to separate yourself from the average, become your strongest version of self and dominate the f*ck out of life, then listen up as I give you 3 of the best life tips you'll ever hear.  ... And you won't find these tips in any self-help book.  Sponsors:  BiOptimizers - Magnesium Breakthrough is the most potent magnesium formula ever created. Use coupon code "JAY10" to save.  Paleo Valley - Delicious beef sticks sourced from 100% grass-fed and grass-finished cows that are never fed grains nor harmful antibiotics. Use coupon code "JAY" to save 15%. 

Sadly, most people waste the majority of their best training years. And they end up with nothing to show for it. No appreciable amount of muscle. No visible abs. No impressive strength levels.  They just spin their wheels and end up looking and feeling just like everyone else. Why even bother training if that's the outcome? There's a better way. And I'm gonna show it to you.  Listen and learn: What training split to use for the best results.  How to sequence exercises properly for more gains and less pain.  What rep range to focus on to build muscle faster.  How much volume to do so that you avoid overtraining.  How much protein to eat to maximize hypertrophy.  How many warmup sets to do to optimize performance.  Crucial tips for preventing injuries.  Sponsors:  Athletic Greens - Detoxifies your body, boosts your energy, and strengthens your immune system.  Go to http://www.athleticgreens.com/jay to get yours today.  Paleo Valley - Delicious beef sticks sourced from 100% grass-fed and grass-finished cows th

Danny Kavadlo is one of the world's leading authorities on calisthenics, nutrition, and personal training.   Put simply, he knows how to help people get jacked and strong AF.  He's here on the Renegade Strength Show to teach you how to do it.   Listen as we discuss: 5 truths you need to know about strength training.  [23:38] 4 principles to live by if you want to achieve your fitness goals.  [42:13] What is the real value of training splits?  [45:58] How to optimize your physical AND mental performance.  [50:55] Do THIS to recover and feel your best.  [57:46] Sponsors: Organifi Gold - Pain soothing herbs and phytonutrients in a delicious golden "milk" that helps you sleep like a baby.  Go to http://www.organifi.com/renegade to save 20%.   Optimal Carnivore - Enjoy the most nutrient dense food on the planet with their encapsulated grass-fed organ complex.  Go to https://www.amazon.com/optimalcarnivore and use coupon code RENEGADE. BiOptimizers - Magnesium Breakthrough is the most potent magnesium formula eve

Don't do another rep until you listen to this episode.  Seriously.  Not a single one.  I'm not exaggerating at all.  You'll thank me after.  I promise.   Because after you listen to this episode your training will be changed forever and you will get SO MUCH more out of every workout you do.  Can anyone say GAINZ? People have told me, "You can't teach THAT on a podcast."  I said, "Watch me." I suggest taking notes and rewinding things I say 100 times over.  Not just to hear my sultry voice.  But to make sure you're picking up what I'm putting down and immediately acting on it in the gym.   Sponsors: Paleo Valley - Delicious beef sticks sourced from 100% grass-fed and grass-finished cows.  Go to https://www.paleovalley.com and use coupon code JAY to save 15%.  Epoch - Epoch Whey Protein is a verified grass-fed, delicious tasting and easily digestible whey isolate.  Go to https://www.yourepoch.com and use coupon code JAY to save 20%.   Thesis - To become more focused, energetic, and productive take the 3 min ass

If you want to drop the excuses, cut through the bullsh*t and finally get in great shape... and stay there for life, give this episode a listen today.  I answer your questions including: How should you eat for longevity? How should you train in your 30's? How do you build your neck? What's the best split for weekend warriors? How do you stay mobile while remaining strong? What's the best pre and intra workout drink? How to lose 20 lbs of fat before summer? Should you lock out on all exercises? How many PR's can you hit per week? Sponsors: Athletic Greens - Detoxifies your body, boosts your energy, and strengthens your immune system.  Go to http://www.athleticgreens.com/jay to get yours today.  Cured Nutrition - CBD-infused products from Colorado grown hemp that promote deep relaxation and ultimate recovery.  Go to http://www.jasonferruggia.com/cured and use coupon code "Renegade" for a 15% discount. Paleo Valley - Delicious beef sticks sourced from 100% grass-fed and grass-finished cows that are never fed g

If you're skinny-fat and want to build muscle should you do full body workouts, upper/lower or some other type of split? What should you do to grow your glutes and avoid pancake-ass syndrome? Should your knees go over your toes and what are the benefits or dangers? Get the answers to these questions and more in this week's episode.  Sponsors: PrOATagonist - Nutritionally functional and essential ingredients added to delicious gluten-free oats.  Use coupon code JAY20 to save.  BiOptimizers - Magnesium Breakthrough helps you beat stress, recover faster, sleep better and get fit.  Use coupon code RENEGADE10.  Organifi - Organifi Gold provides pain soothing herbs in a delicious golden "milk" that will help you sleep like a baby.  Click HERE to get 20% off your order.  

A hardgainer is someone who has a difficult time gaining muscle no matter what they do.  Usually they're skinny-fat.  But they could just be skinny.  And they could just be fat.  Either way, they have less than optimal genetics for this stuff.  This struggle is amplified by every "hardgainer" article or training program giving you info that is 100% DEAD WRONG and the exact opposite of what you should be doing.  In this episode I'm going to give you the TRUTH about how to get jacked and lean as a hardgainer.  In addition to that I'll also be covering: Should you wear a lifting belt, and when?  What piece of equipment should be in all gyms? What to do if you can't overhead press? What 3 books changed my life? What mobility exercises should you be doing regularly? Sponsors: Optimal Carnivore - Enjoy the most nutrient dense food on the planet with their encapsulated grass-fed organ complex.  Use coupon code Renegade. Thesis - To become more focused, energetic and productive take the 3 min assessment and get you

Everything we've told you for the last two years about the insane state of the world is now accepted as truth, even though it was "conspiracy theory," when I first said all of it.  So really no different than all the other stuff I've been telling you about fitness for the last quarter century.   Not accepted at first... No "studies to prove it"... Completely different from the norm.   Then all the sudden everyone accepts it as truth and starts doing it.   And this episode is no different.   I rant on the thing you need to stop doing IMMEDIATELY if you want to have a great 2022.   Then I answer your questions including: Is there a big difference between doing 4 strength training workouts per week versus 3? How do you optimally (and safely) train your neck for size and injury prevention? Why don't I prescribe face pulls as much as I used to? What one thing would I bring on vacation to train with? What should you do if you're unhappy in your career? When should you de-load and what should it look like? What to