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Rotating Exercises, Squats & Deads in the Same Week

30. Nov, 2011 32 Comments How to Build Muscle, Strength & Conditioning

Question: Jay,

Two quick questions regarding the squat and deadlift and rotating these lifts.

1. How does rotating through several lower body lifts affect your muscular development over the long term?

I know that it is a great way to build well rounded strength and keep your CNS refreshed so you can go hard on lifts, but would focus on one variation and doing longer programming methods result in more size and strength?

2. Also, it seems from your last few programs that you’re not big on squatting and deadlifting from the floor in [...]

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My #1 Most Bestest, Baddest Training Secret Ever!?

12. Nov, 2011 27 Comments How to Build Muscle, Strength & Conditioning

“Everybody’s doing something. We’ll do nothing!”

If I told you that I’ve got a secret that will help you stay healthier and make far better strength gains this year than any year ever before would you be interested?

Yes?

Okay, here it is…

Do nothing.

Don’t lift weights. Don’t do bodyweight stuff. Don’t run sprints.

Just do nothing.

For a month.

Now before you all get to thinking I’ve lost my mind (which happened many moons ago) let me explain.

First of all, what I’m going to tell you doesn’t apply unless you’ve been training properly for at least [...]

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23 Random Muscle & Strength Building Tips

10. Oct, 2011 12 Comments How to Build Muscle, Strength & Conditioning

Cutesy intro, blah, blah, blah…

1) Make farmers walks a regular part of your program. They build your traps, core and grip while developing tremendous total body strength and stability. If you don’t own farmers walk implements simply grab the heaviest dumbbells you can and walk around the gym with them until your grip gives out. Do this for 2-3 sets at the end of your workout.

2) If your knees bother you when squatting try doing 2-4 sets of glute ham raises first. I’ve seen this help out quite a bit [...]

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Big Blue Sale

19. Sep, 2011 0 Comments Football Training, Strength & Conditioning

To celebrate the Giant’s home opener tonight I’m running a one day sale on Renegade Football Strength. This guide is chock full of in season workouts to keep you or your athletes strong throughout the season and has an entire off season plan that you can get started on in the winter.

Check it out at RenegadeFootballStrength.com

Related Posts:Renegade Football Strength is BackTraining ProgramsRenegade for Bodybuilders?Renegade AttittudeArthur Saxon on ConditioningHow to Build Muscle & Gain WeightFast Fat Loss WorkoutsThe Power of the SnatchFollow the LeaderTraining & Diet Update- 3/22/11

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How to Box Squat Properly

29. Aug, 2011 24 Comments How to Build Muscle, Strength & Conditioning

The box squat is a great tool for teaching people how to squat properly. A lot of people can’t squat with passable form their first time out but just about everyone can box squat, as long as you set the box to an appropriate height. That means the point at which they can maintain a neutral spine or where they start crashing into the box due to weak hamstrings. It also teaches people to sit back a bit more and helps alleviate some of the knees forward, quad dominant squatting [...]

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Are Trap Bar Deadlifts Safer Than Straight Bar Deadlifts?

11. Jul, 2011 47 Comments How to Build Muscle, Strength & Conditioning

People often ask me, “Are trap bar deadlifts safer than straight bar deadlifts?” In the past I might have been inclined to say yes. But that was before I witnessed a lot of average guys sustain some really odd injuries while trap bar deadlifting over the last three years.

You see, when you get used to working with a higher level, more athletic clientele it can skew your viewpoint on things a bit. I’ve found that to be the case with a few concepts that I once believed to be true. [...]

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Arthur Saxon on Conditioning

05. Jul, 2011 30 Comments Strength & Conditioning

Arthur Saxon was a big influence on me, as obvious by the Renegade logo at the top of this site. I’m obsessed with old time strongmen and old school methods of training. One of the things I like about the early days of Physical Culture is that everyone did everything.

Meaning that bodybuilders lifted heavy weights and competed in contests where they had to do more than pose. Lifters possessed impressive physiques and usually didn’t gain unnecessary fat to simply improve their leverages on an exercise and lift more weight.

Olympic lifts [...]

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Merrell Trail Glove Review

16. Jun, 2011 31 Comments Strength & Conditioning

“Yeah, I got on sneaks but I need a new pair.”

Like most people who grew up listening to hip hop in the eighties and early nineties, I was a sneaker head. When birthdays or Christmas rolled around sneakers were the only thing I’d ask for. And when I had any extra money in my pocket I’d immediately hustle on over to Foot Locker to grab some fresh new kicks.

But those days are long gone.

That’s not to say I won’t stop dead in my tracks if I see a rare pair [...]

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How to Become More Explosive

02. Jun, 2011 13 Comments Body Weight Exercises, Strength & Conditioning

Being big and strong is great.

But how to become more explosive is a question all athletes need to be more concerned with.

Being big, strong and explosive makes someone a bad motherfucker.

In most sports strength without speed is useless. Strong, slow athletes usually don’t make it to the top, unless we’re talking bout sumo wrestling. But even then, being explosive would give you a huge advantage.

There are countless ways to develop explosive power but I like to keep things simple so here’s the easiest way to do it.

Simply add jumps to [...]

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Renegade Football Strength is Back

19. May, 2011 2 Comments Football Training, Muscle Building Workouts, Strength & Conditioning

Hey guys, I just wanted to give everyone a quick heads up and let you know that Renegade Football Strength is back up for sale for the first time in over a year and it’s all brand new and fully updated with new info, new programs, etc. for 2011.

I’ve got not just one, not two, but THREE full 12 week summer training programs for beginners to advanced athletes/lifters. Rookie, Veteran and All Pro workouts are included along with In Season workouts, summer speed, agility and conditioning work and much more.

The [...]

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