Question: Jay, I’m doing one of your programs and I wanted to ask about replacing some of the exercises. I don’t have rings or a Jungle Gym XT so I was thinking about replacing the ring flyes with cable flyes, the ring dips with bench dips, the inverted face pull with a cable face pull, the ring pushups with flat dumbbell presses and I will do all of the chin up and pull up variations as well as front lever holds on a straight bar. Is this okay?
Answer: As I [...]
In Part 1 we discussed neck, traps, shoulders, chest and triceps. Today we keep it rolling, starting with every a Jersey Shore favorite- the biceps.
Curls
As with most of these exercises, beginners should use a full range of motion. Let me rephrase that…. Beginners should never do curls.
After a few years of training when you start curling you should use a full range of motion. But shortly after that it would be wise to cut the range and save your elbows. Keep the elbows slightly bent in the bottom position and [...]
Bodyweight training is incredibly effective for building muscle.
Some would even argue that it’s better than free weights.
Bodyweight exercises don’t beat up your joints as much as traditional weight training exercises do. They allow for a more natural range of motion and improve your overall athleticism quite effectively.
Advanced bodyweight exercises require unmatched levels of full body tension. This is what leads to incredible strength gains.
However, there are still those who argue that bodyweight training isn’t as effective as weight lifting when it comes to building muscle.
That’s because it’s often associated with [...]
Bodyweight Training Tips From Sin City
Normally when you’re in Vegas with Jay Z pumping through the speakers and a big ass shakin right next to you at the pool you’d be thinking to yourself, “Maaaannn, look at those glutes, I’d love to see what that girl could do…
In the gym…”
Or maybe that’s just me.
Or the over 35 year old version of me.
Truth be told, I’m obsessed with strength and bodyweight training and am always thinking about it in some way or another. Even when there’s a bunch of tanned, [...]
Well, it’s been a while since I updated my training and nutrition log so I just wanted to give you guys a quick update on what’s been going on along with some current progress pics.
I’m gonna give you a quick run down on my workouts over the last eight weeks and also give you a closer look at The Renegade Diet. I’ve been constantly working on improving the diet and making tweaks to it to make it even more effective.
I have several people on it now and all of them [...]
Jen set a new PR on chin ups this week, beating her old max of 13 by four reps (17). We determined that her strength endurance was good but in order to bring up her numbers we would need to improve her explosiveness and maximal strength.
Over the last few months we’ve had her do nothing but low reps on chin ups. Except for the rare sets of five we haven’t gone above three in quite a while.
Basically we worked on maximal strength and speed. She would often do twenty explosive [...]
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Warning: Do This & You WILL Get Fat 
