Recent Posts
- 5 Big Reasons Why Everyone Should Train Like Athletes
- Training Songs
- Renegade Inner Circle is Live!
- Top 10 Ways to Improve Your Pull Ups
- IYCA Summit
- Simplify Your Program, Amplify Your Results
Popular Posts
- Tell Me What YOU Want
- You Must Have the Wrong Guy
- What it Takes to Train at Renegade Gym
- The Main Ingredient
- Life Wasted
- Eliminate The Useless Crap
- Goodbye, My Friend
- Training Related Stupidity
- Death of the Back Squat?!
- Training Songs
- Burning Fat While Gaining Strength
- How to Build Muscle- Olympic Style
- 12 Simple Muscle Building Tips
- How to Improve on Chin Ups
- The High Protein Myth- Exposed Again
30 Questions
May 30, 2009
Does anyone actually like doing front squats?
Why do so many people think that front squats are somehow magically more “sport specific” than back squats?
When did getting strong get so complicated?
Has anyone who weighs above 180 ever tried to wear an American Apparel t-shirt? Man, is that a funny look. The upper body is skin tight and then it flares out to a giant moo-moo dress at the bottom. Strange..
Is everyone in the fitness industry now a business/ marketing expert?
If you make less than 250k per year can you really be considered a money making authority? What about all the sub 100k earning biz experts? Not good, my friends, not good.
Speaking of business and marketing, if you are one of the presenters at such a conference I probably wouldn’t mention to people on your blog or twitter account that you are driving there or splitting the hotel room with five other guys. That’s not what big time successful people do. If you’re gonna go with “the fake it til ya make it” approach you gotta be on your game at all times, kids.
Has anyone ever done snatch grip deadlifts on a podium?
A podium? Really? Isn’t that what people speak in front of?
Are people really still recommending glutamine as a worthy supplement?
Are people actually still taking glutamine?
Is it me or is Megan Fox really hot?
Does anyone actually like doing split squats?
Is a fauhawk ever acceptable?
What would Mr. T think of such a hairdo?
Why don’t more people have a reverse Mohawk like late, great Road Warrior Hawk? If I could grow one I damn sure would.
Is there anyone with more built up anger than the Iron Sheik? Man, I love that guy.
Are people still recommending 40-70 seconds of time under tension for optimal hypertrophy gains? That’s good comedy right there.
Why does everyone on 24 start every sentence with the word, “Look?”
“Look, Jack Bauer was in trouble and I had to cover for him.”
“Look, I never meant for it to end up like this.”
“Look, if you want my help you’re gonna have to start trusting me.”
“Look, we’re running out of time here!”
Are still people recommending the ole slow tempo scam?
Did anyone ever see Arnold, Yates or Ronnie Coleman perform a 402 tempo? Or a 505?
Did you ever hear the one about how leg curls should be done plantar flexed because doing so lessens the involvement of the gastrocnemius and puts more stress on the hamstrings? Oh man, that is funny stuff. Although you wont think so if you actually do that because your knees will be ruined. But it’s funny to read about.
You know what I find very annoying lately? Cookie monster metal. I got into it for a year or so and then woke up one day and wondered why. Slayer and Static X, yes. The cookie monster just screaming jumbled nonsense, no thanks.
Are trap bar deads really safer than regular deads? Usually, but not always. Depends on the person.
Why would anyone ever want to use a treadmill when there are infinite amounts of earth to cover by foot or by bike?
Why don’t more people meditate? The Holosync Meditation Program has changed my life.
Is it me or deadlifts really, really fun?
Are there two more “sport specific” exercises than running or jumping? People need to do these two things more often and worry less about standing on a wobble board or whatever other scams they use to make exercises more “functional.”
Has anyone ever heard Dane Cook say anything funny?
You know what is funny? White sneakers. Those are funny.
Solid white sneakers are really funny.
Solid white sneakers on a guy… hilarious.
Why has Snoop still not realized that he is nothing without Dr. Dre and that his only good album was released in 1993. Call the good doctor and make something worth listening to. I’m begging you. That’s 16 years of wasted talent.
Please leave your answers, questions and comments below.
How to Build Muscle & Lose Fat for the Summer
May 27, 2009
Since Memorial Day Weekend, which is the unofficial start of summer, just passed, I have a question for you…
Did you meet all of your goals that you had set? Did you live up to those New Year’s resolutions? Did you gain all the size and strength that you vowed you would? Were you as lean as you hoped?
If the answer is no then you need to ask yourself why. And you need to step it up a notch. Where I’m from the beach season doesn’t really get into full swing for another month. Make it your goal to make dramatic improvements between now and the Fourth of July.
Write it down and be specific.
Post it on your refrigerator.
I don’t care what your goal is. To get bigger, stronger, leaner, faster… whatever. Just pick one or any combination of those and get after it with a vengeance.
Only you can decide what goal is worth pursuing. For me, I am still trying to gain back the weight and strength I lost from having shoulder surgery and that is far more important to me than getting ripped right now.
You may have the same goal, and if so you should be force feeding yourself by the clock.
Then again you may be trying to get down to single digit bodyfat. And if that’s the case your diet should be absolutely perfect.
Throw out the junk food and go to the super market today and stock your kitchen with fresh fruits, vegetables and other healthy foods. Fruit is in season so take advantage and load up on it.
And whether you are trying to get bigger or trying to get leaner doesn’t matter. Junk food isn’t part of the equation.
Some really skinny hardgainers with lightening fast metabolisms will need to eat some junk food once in a while to gain a lot of weight but it shouldn’t be a staple in your diet. Try to get used to eating as much clean food as you can and add in the junk for extra calories when you need it. But first add a tablespoon or two of olive oil to every meal before you reach for the cookies.
Summer is here, my friends, and it’s time to really step it up. The weather is beautiful and there is no excuse for you to not be outside running hill sprints, pushing the Prowler or your car, swimming, surfing, playing beach volleyball, riding your bike, hiking or rock climbing. All of these activities will make you healthier and leaner.
And don’t worry about overtraining and losing size and strength from playing too many recreational sports over the summer. It hasn’t hurt the thousands and thousands of jacked up college and professional athletes that we’ve all watched on TV every year for the last several decades and you won’t be the exception. Just be sure to eat and sleep enough to maximize your recovery ability.
Some of you may want to ditch your stuffy, corporate gym memberships and train outside for the entire summer. This is something I often do and highly recommend. The increased sun time will jack up your Vitamin D levels and you will feel great.
Get a pair of TRX Straps and you have your entire gym right in the palm of your hand. A great workout in the park could be as simple as a few sets of rows and pushups on the TRX Straps and a bunch of sprints. Another day you could do dips, chin ups and pistol squats. If you get a sled or Prowler or have access to a good hill you have even more options.
Summer will come and go before you know it and you will be kicking yourself that you either weren’t in the shape that you wanted to be in or didn’t take advantage of the great weather.
No regrets.
Train hard, play harder.
Jason Ferruggia
PS. To build muscle as fast as possible click HERE now.
If Warp Speed Fat Loss is your goal and you want to get ripped in 28 days, click HERE now.
Pick a goal and let nothing hold you back.
Please leave your comments below.
The Poor Man’s Evel Knievel
May 26, 2009
“Dude, I broke my fucking shoulder again.” I said, referring to the torn rotator cuff I have been rehabbing after surgery that resulted in me losing almost all size and strength after a very long layoff from the gym.
He’s heard this from me plenty of times before so it was no shocker.
“What’d you do now?”
“Went way too heavy on log clean and presses, which I know, are not the smartest exercise to be doing right now, but I can’t hold back anymore.
Anyway, that was about two weeks ago. So I lightened my weights on upper body days and did higher reps. But I kept pulling and squatting heavy.
My shoulder was feeling a little better last squat workout so I moved my grip in a little. Then I did it again tonight on 20 rep squats.
Big mistake.
I can barely pick up my water bottle. I’m really stupid and really pissed right now.”
“You’ll be fine. We’ll get you through it,” he reassured me.
Keith Scott has been helping me with this type of stuff since the day I met him a few years back. I only wish our meeting came many years earlier. Although, maybe there would have been no saving a knucklehead like me from injuring myself. It’s just something I do…
It all started in middle school when I got my first taste of riding ATV’s (ATC’s at the time), dirt bikes, skate boarding and whatever other risky behavior I could get into.
In 5th grade we thought it was a good idea to see who could jump off of Ed Hawkins roof and stick the landing. Advanced plyos at their most extreme. I don’t need to tell you that it didn’t go so well. Apparently I wasn’t quite ready for depth jumps and altitude landings just yet.
Then there was the time we decided to build some super high powered swing at Kenny Casale’s house and try to jump off at peak height and clear some fence. This resulted in another trip to the ER and about a dozen stitches.
And the time in Scotland when I was again on a roof for some reason, and fell off backwards, right down on to a picket fence that miraculously did not impale me. But merely resulted in a quick hospital visit and some pain killers.
I can’t count the number of times I fell off my dirt bike in mid air or flipped an ATC on top of myself while racing on a course and trying to get that bitch as high in the air as possible.
Then there was the time when we were out bouldering and at the end of the day decided it was a good idea to climb a 30 foot face with no ropes. I got to the top and there was nothing to pull up on. I mean nothing. Not a single thing to grab except weeds. How did I not know that before scaling up it? I don’t have a clue.
Anyway, I hung on at the top of the face for close to thirty minutes while my cousin tried to help me get back down. But it was no use. The final step I took to get to the top was a doozy and there was no reversing my tracks. He eventually ran up the back of the rock and tried to pull me up from the top. But he had nothing to hold on to and my strength was almost gone. As he was running back down to the bottom my grip really started to give. There was nothing left. A huge pointed rock was down below waiting for me. I told him I was gone and to hurry the fuck up. He broke out into a full sprint and just as my grip gave out and I started to fall to my eminent death or paralysis he dove at me in mid air and tackled me out of the way of the huge boulder. We rolled down another twenty feet to the edge of a cliff where we were stopped by a huge tree stump.
Another stupid decision…
Then there was the time at Stowe Mountain in Vermont where I decided to go all Picabo Street and try and set a new world record jump while skiing uncontrollably fast on a trail that was probably a little above my skill level. The disastrous crash resulted in a couple of blown discs and took me from six feet tall to about 5’7” for a week or two.
Water sports have been no easier on my body and anybody who has routinely hit the water at 60mph can tell you that it’s harder than concrete. Get me behind a boat on wakeboard, kneeboard, tube or whatever and I will surely attempt some kind of flip, jump or 360 that will usually result in a new scar… or at least a wrenched neck.
The three broken ankles, separated shoulder, herniated disks in my neck, broken arms, fingers, toes and other injuries I sustained while playing sports like basketball and football were the only ones that weren’t entirely my fault and based on my own hankering for a good risk taking adventure.
There were plenty more but I don’t want to bore you more than I already have.
The thing is, I will still continue to do those types of things, although hopefully not to the extremes that I used to. But it’s fun. It’s something I love to do.
I mean, without risking death from time to time, how can you know you’re really alive?
What I would like to do is eliminate the stupid, self inflicted injuries in the gym. I have gotten waaaaaay better at this over the last few years. But I still have a switch I flip when I train that is not easily turned off. This often results in poor judgment and calling for weights that are too heavy that particular day. What can I say? I am every bit the numbnuts that I appear to be.
As I have said before, this is fun for me. I love working my ass off and challenging myself and my training partners. But it’s not the smartest way to train. Your progress will often be slower and you will probably get hurt.
I have often advised that you do as I say and not as I do in this instance. Train hard but train smart. Always live to fight another day. If you are a moron like me in the gym, try to have a partner around who can keep you in check.
If you can’t do it yourself or can’t find someone to do it for you the next best thing would be to do what I do. Call on my buddy and injury expert, Keith Scott.
If you’re going to get hurt, Keith can get you healthy again. And he can keep you healthy.
I have him on speed dial and he always helps me out by giving me one of the plug-ins from his Unbreakable system. After a few days I’m back in the gym ready to do battle again.
Without the help he has given me over the last few years I would be in some serious trouble. A lifetime of injuries and stupid decisions will probably lead to me being need to be rebuilt like the Bionic Man one day. But until then I will do what Keith says and try to make smarter decisions in the gym.
If you’re beat up like me, I highly suggest enlisting Keith’s help to day by clicking HERE now.
Please leave your comments below.
Tell Me What YOU Want
May 20, 2009
Today I need to ask a favor of all my readers. In an effort to serve you guys better I would like to get your feedback on what you want more of. I have a to-do-list a mile long, but before I start knocking items off the list I need to be sure I am giving you exactly what you want. Besides, of course, an hour alone with the Argentinean girls soccer team…
I have gotten a lot of requests for training DVD’s, advanced mass building guides for those who have completed Muscle Gaining Secrets, football specific training manuals, more MMA based stuff, hardcore training manual/DVD for girls, bodyweight only DVD/workout, vegetarian meal plans, business guides documenting how I built a six figure training business by 22 years old and what I have done to successfully grow that business since I started back in 1994 and more.
So my question to you is what do YOU want?
Please take a minute and let me know, first of all, what you want to see more of on the site and what topics you are most interested in, and second of all which of the following items would be of interest to you:
1) An advanced mass building guide
2) Hardcore training DVD’s
3) Football training guide
4) A guide on how I train athletes in general for explosive power, speed, size, conditioning and strength.
5) More MMA/ combat sport specific stuff
6) Vegetarian meal plans
7) Bodyweight training DVD/workouts
8) Business related info
9) Anything else you can think of. Besides, like I said, some locker room time with the soccer girls pictured above…
Thanks a lot guys, I really appreciate this.
Please leave your comments below.
12 Simple Muscle Building Tips
May 18, 2009
Here’s a quick list of a dozen simple muscle building tips that you can start using immediately.
–If you are a beginner or intermediate do full body workouts.
–If you are advanced do upper/lower splits.
–When in doubt do more chin ups, dips and pushups. These are still the best upper body mass builders around and nothing is bound to replace them any time soon.
–Most guys will make great progress with three weight training workouts per week. More than that may lead to recover issues for some people. Others will be fine but the fourth day won’t necessarily provide significantly better results in many situations. Also, remember that mental recovery is just as important as physical. You will usually be more excited and fired up to go to the gym three days a week than four. Especially if this is something you plan on doing for the rest of your life.
–If you train four days per week it’s best to not have two back to back training days more than once. So train on Mon, Wed, Fri, Sat or Mon, Tues, Thurs, Sat.
–As the great strength coach, Ethan Reeve once said, “I have yet to find a better way to get strong than lifting heavy.” Load up the bar, keep adding weight over time, and you will get strong. Eat enough calories while doing that and you will get very big as well. A simple muscle building tip that works every time.
–Having said that, it should be noted that certain exercises aren’t meant to be done heavy. Some of these are split squats, dips and neck work. Exercise caution with any movement that puts you in an unfavorable joint position. But for the big exercises like presses, squats, rows and deads, go heavy.
–The foam roller is your friend. Use it often and you will see a great improvement in tissue quality and will feel better all around. Same for tennis balls, lacrosse balls and other forms of self massage. Getting a cute girl to assist from time to time is also highly recommended.
–A lot of people like specifics. They want numbers. I don’t always believe in that but to appease them I will say this… Twenty five to fifty total reps per body part, two to three times per week will lead to huge mass gains in most lifters. Any more than that is not usually needed.
–All reps are not created equal. One set of 25 is not the same as five sets of five. Heavier weights will bring about an earlier recruitment of the fast twitch fibers and create more microtrauma. This will lead to more/faster myofibrillar hypertrophy. In simple terms you will build “real muscle” faster with lower rep sets.
–Higher rep sets of 12-20 will lead to size gains through increased glycogen/water/energy storage. This is usually considered “non functional” tissue, but if you are only training for size and strength and not a power sport, who cares? Use both rep ranges to get the best of both worlds.
–To find your optimal squat stance get in the exact same position you would play linebacker in. That is usually pretty damn close. Note the angle of your upper body. That is the angle you want to be at while squatting down. If you are more upright than that you will be very weak and there will usually be too much stress on your knees. If you are leaning forward any further there will be too much stress on your lower back.
For more muscle building tips check out MuscleGainingSecrets.com
Please leave your comments below.
When to do Conditioning For Fast Fat Loss
May 14, 2009
With summer rapidly approaching I’ve been getting lots of questions about which conditioning methods will help you lose fat fast and get in playing shape without compromising your size or strength, and exactly when should you do them.
First of all, I recommend a strength training schedule of Monday, Wednesday and Friday. This leaves Tuesday, Thursday and Saturday or Sunday for conditioning and/or playing. To start you should be training on a four way upper/lower split. This means that you have two upper body days and two lower body days. You train three days per week rotating through the four workouts; so some weeks you will do upper body twice and other weeks you do lower body twice.
As summer nears and you are doing more conditioning and running you may want to switch over to an upper/ lower/ upper split. Therefore you will train upper body on Monday and Friday and have only one leg workout per week, on Wednesdays. This will be plenty since you will be doing a lot of sprinting which will take care of your leg work. Any more than one direct leg workout per week when you are sprinting multiple times per week, will lead to overtraining.
The best fat loss/ conditioning methods are hill sprints, sled sprints and Prowler pushes. These are safer and less taxing on the body than regular flat ground sprints and require less preparation, warm up and mastery of technique. Simply head outside and do a brief warm up of mobility work, dynamic flexibility and some basic running drills and progressions and you will be good to go. These conditioning workouts should last about 20-40 minutes total. Over time, try to increase the number of sprints you do and decrease the rest periods.
If you’re an athlete or have some athletic ability, you can definitely do flat ground sprints, just be prepared for them to make you quite sore if you haven’t done them in a while. The risk of injury is also far greater.
If you squat every Wednesday, Tuesday is the only day that I wouldn’t recommend sprinting. You could do it any other day with no problem, though. If you want to do conditioning on Tuesday I would opt for the battling ropes or jumping rope. Start out with two conditioning days and work your way up to three to four over the next month or two.
Remember, that sprinting for fat loss and conditioning is different than sprinting for speed. The latter requires specific timing, longer rest periods, etc. But to drop body fat and just bring up your conditioning without compromising your strength gains, you don’t have to get too anal about this. Just do the damn sprints. That’s all that matters.
Here is a sample schedule:
Monday- Upper body strength training
Tuesday- foam roll, mobility work or day off
Wednesday- Lower body strength training
Thursday- Prowler pushing
Friday- Upper body strength training
Saturday- Hill sprints
Sunday- off or Sled sprints
Train hard,
Jason Ferruggia
Please leave your comments below.
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How to Gain Muscle Fast with the Proper Rest Intervals
May 13, 2009
My Uncle Rory from Scotland was the only guy on either side of my family who could be considered big. Neither of my parents has ever weighed more than 140 pounds and nobody on either side, except me and my brother, ever even made it past 185. But Uncle Rory was different. He was not only big, he was massive. He also taught me quite a bit about how to gain muscle fast.
My family and I went to Uncle Rory’s house for a backyard barbecue one summer day, as we had a million times before. When we got there I went out to the garage gym looking for him and found Uncle Rory in the midst of his workout. He had just done a set of deadlifts and was pumped up to even larger proportions than normal.
“Haallo wee’yan. How ye gittin’ on?”
I was set to enter high school the following month but I was still the “wee’yan” (little one) to Uncle Rory. Come to think of it, anyone was little compared to Uncle Rory.
We sat and talked for five minutes or so and he then excused himself to do another set. He banged out a set with 515 pounds for five reps and again sat down to chat some more. Four or five minutes later, he did another set. At that point he sat down to tell me a story and I assumed his workout was over. Several minutes later, and after his point was made, he did his final set of the day and began stripping the weights.
“Sorry to hold up your workout, Uncle Rory; I thought you were done.”
“Ye did’nae hold up my workoot.”
“Yeah, but I made you rest way longer than you’re supposed to between sets.”
“Then you’re supposed tae? How long are ye supposed tae rest between sets?”
“I don’t know; aren’t you supposed to do a set and then wait a few seconds and then do another? I thought you were supposed to really be breathing hard and sweating. I didn’t see you doing either.”
“That’s rubbish, lad. That’s nae how ye git big and strong. Ye need to take a good long rest between sets so ye can lift heavy weights. It’s the only way to dae it. Ye can’nae lift heavy weights withoot resting properly.”
“Oh. But I read something about how to gain muscle fast, and thought that to get in shape you were supposed to keep your heart rate up and keep moving for 30-60 minutes straight without resting.”
“Aye, but I’m no trying tae get in shape; I’m trying tae get bloody well big and strong.”
And with that, Uncle Rory delivered one of the most important points about how to gain muscle fast that I have ever learned. The weight room is the place where you get big and strong. Like Uncle Rory said; it is not the place where you “get in shape.” You do that through proper diet and cardio work. Don’t try to turn your workouts into marathon conditioning sessions or try to burn more calories with high-rep, low-rest nonsense. All that will do is leave you looking pathetically small and weak. While you may have seen videos of your favorite pro bodybuilders doing set after set during their pre contest preparation while only resting 30-45 seconds, I can tell you that that approach will leave you small and weak… and it won’t take long to happen.
You need to rest long enough to perform high quality sets with heavy weights. That is usually somewhere between one to three minutes depending on the exercise, weight being used, how much training experience you have, what you weigh and a variety of other factors too numerous to discuss here. Heavy weights with adequate rest periods should be the main focus of your workout. If you do that you can still add in some low rest periods and higher rep, pump style training from time to time in order to get the best of both worlds.
To learn more about the exact science of selecting proper rest intervals, and countless other critical factors that make up the optimal muscle building program, click HERE now.
Please leave your questions and comments below.
I Recommend You Do WHAT?!
May 8, 2009
By now most of you who are familiar with my training know that I am a big fan of lifting heavy. There is simply no faster way to get big and strong. You go heavy on the big exercises like squats, chins and deadlifts, you eat like a man on a mission and you maximize your recovery ability by limiting stress, stretching, foam rolling and sleeping a lot. When you do that and make consistent increases in bar weight and scale weight you will end up a much larger version of yourself six months from now.
BUT…
If you want to build muscle consistently and without plateau or injury, you can’t go heavy all the time. Your joints and central nervous system need a break every now and then. Even the elite athletes that I train take several months per year off of heavy lifting. And they still get great results. While squats and deads are the two best muscle building exercises around, they also take a toll on your body. Your spine and knees will thank you if you lay off of them from time to time. Or at the very least do a one or two month phase where you go a lot lighter and pump up the volume.
That’s right; I am recommending higher volume phases from time to time. More reps, more sets and lighter weights. Doing this a couple of times per years is a great idea for the advanced lifter who has built up a decent amount of mass from years of heavy lifting. It’s kind of like an active recovery phase while still allowing you to train hard and add some new muscle. This is NOT what I recommend to beginners and skinny guys, however. This is only a good option after you have paid your dues on the big weights for a while and gotten very strong. High volume training is useless when you are weak. Remember that.
For everyone else, I recommend that you give it a try from time to time to keep things fresh and stay healthy.
If you want a great high volume routine, guaranteed to pack on some serious mass over the next two months, check out Hyper Growth Muscle Mass Training by “Doberman” Dan Gallapoo. He’s offering some very sweet incentives for everyone who gives the system a try before midnight tomorrow, May 10th, 2009.
Train smart,
Jason Ferruggia
PS. Dan is only giving away the very special bonuses until midnight tomorrow. Check it out HERE.
Please leave your comments and questions below.
Olive Oil, Supplements & Heavy Arm Work
May 7, 2009
Question: Hey dude…
read on ur blog and twitter about consuming olive oil for extra calories etc….is there a proper way to do it?
I tried one tsp today and came damn close to throwing up and gagging…lol!
Help a brother out…
Matthew Blacker
Answer: Matthew, you gotta man up. Olive oil really isn’t that disgusting. You could always mix it in a shake but the easiest and quickest way is to just take a tablespoon or two straight down the pie hole after each meal. There are other holes that it works in as well, but that’s another story for another day.
Question: Hey Jason, Keep up the good work. I wanted to pick your brain for a second. When I lift weights and train myself I normally mix a scoop of protein with Gatorade while I lift weights and as a post workout drink I mix a scoop of protein with lowfat choclate mik!! Same thing that I tell my clinets. Any thoughts on that? Your book on the Truth About Supplements was spot on by the way!!!!
What is your opinion on all the coaches being on the BCAA, Betaline Kick and Waxy Mazy postworkout drinik kick??
Thanks, Trey Griffith
Answer: Trey, lowfat chocolate milk is a fine post workout although I’m not a big fan of dairy. I might mix some protein powder in with rice milk instead. Gatorade isn’t my favorite thing because of the high fructose corn syrup and other artificial crap. I would get rid of that.
As for most other supplements here is what I recommend… Take quadruple the dose for the first 2-5 days. After that forget about them and stop taking them forever. Well, at least that’s what I do. The few times that I have actually used a “performance enhancing” supplement for longer than that I haven’t noticed anything dramatic enough to make me keep taking it. I basically stick with some essential fats, B12 (because I don’t eat meat), and a few other things that would never claim to add 50lbs to your bench press in two weeks. I tried BCAA’s and creatine about 50 times and never noticed a thing. If people are getting good results with these then by all means keep taking them.
Question: Jason, I know you are a big fan of lifting heavy. What about on direct arm exercises like curls and triceps pushdowns or extension?
Chris
Answer: Chris, I never recommend heavy, low rep sets of curls or pushdowns/extensions. This is a great way to wreck your elbows and, hell, let’s be honest here…curls and pushdowns are whey (thanks to Wendler for that term). No real man gets fired up to go heavy on curls or extensions. The ones that do are usually the same ones that do leg extensions instead of squats or stick with no more than 225 on deads because they don’t want to hurt their backs.
That’s not to say you can’t do direct arm work. But keep the reps above six at least. Nobody should be attempting heavy three rep maxes on barbell curls or dumbbell extensions. Skull crushers usually become elbow fuckers when done for any less than ten reps at the end of the workout when you are thoroughly warmed up and pre exhausted.
As always, I recommend that you go heavy, but for reps that you will get a pump with.
Please leave your comments and questions below.
Unbreakable
May 6, 2009
A few years ago I was at a fitness conference with over 500 of my peers. After the final speaker of the day was done someone came up to me to comment on my Public Enemy t-shirt, noting that PE was his favorite rap group as well. Soon minutes became hours and I realized I had never met someone who was as obsessed with music as I was before until that very day.
Keith Scott became a great friend of mine that day and has remained one ever since. What I discovered shortly after was that not only is Keith incredibly knowledgeable about music but his in depth understanding of the human body is unsurpassed. Keith quickly became my go to guy whenever I had an injury or had a question about one of my clients that was dealing with some type of pain or restriction. He helped me with old ankle, elbow, shoulder and lower back injuries and got me in the gym training and feeling better than I had in years.
I couldn’t possibly count all the times that I have called, emailed or texted Keith about some type of injury situation and he has always come through for me every time. Having him on speed dial is almost a “get out of jail free card,” because I know that no matter what stupid things I do and how badly I screw myself up, Keith will get me back in the gym faster than anyone.
Keith has been working incredibly hard on a project for the last year or two and is finally ready to reveal “Unbreakable” to the public. This is truly a first of its kind system that allows anyone to eliminate pain and restriction and to rehab old injuries properly. The best part is that you get back to doing whatever it is you love doing, without anything holding you back or inhibiting your performance. Whether it’s lifting, surfing, playing football, golf or basketball; Keith’s system can and will improve your performance by getting you healthy again.
As we all know, if you’re not healthy you can’t perform. That means you can kiss your strength and muscle gains goodbye and your fat loss will come to a grinding halt.
The best part of Keith’s “Unbreakable” system is that he gives you special “plug-ins,” which allow you to continue using whatever training program you are currently on while still eliminating all your pain, weakness and injuries.
Take it from someone who has amassed countless injuries from years of extreme sports and risk taking adventures, not to mention some stupid training mistakes. Not being able to do what you love sucks; plain and simple. When I can’t train or run sprints or paddle my surf board because of a shoulder injury, I get absolutely miserable and depressed.
Thanks to Keith’s knowledge and the “Unbreakable” system I never have to deal with that again. And neither will you.
Summers right around the corner and you definitely don’t want to miss any workouts between now and that Fourth of July pool party. And you don’t want to be the one sitting on the bench or the towel at the beach, cuz you’re too beat up to move, while everyone else is running, playing and having a good time.
Trust me; I had that exact feeling while tailgating before a concert once. My friends were all throwing the football around and I just had to sit miserably and watch because of a nagging shoulder injury. Luckily Keith was there and I told him what was bothering me. He worked a little of his magic and within ten minutes I was throwing the ball without pain.
He’s helped me and my clients time and time again. Now it’s your turn to become Unbreakable.
Click HERE now for the Unbreakable system.
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