How to Build Muscle, Gain Strength & Become a Better Athlete

12 Reasons You’re Not Losing Fat

1) You’re Eating Too Many Carbs

This should be pretty obvious to most people by now, but there are still the old die-hards out there who swear that everyone should be consuming two grams of carbs per pound of bodyweight every day while maintaining a low fat intake. Load up on whole grains and fruit while cutting down on healthy, essential sources of fat like grass fed beef they’ll tell you.

Anyone experienced in physique transformation knows this is nonsense. Most people have a terrible tolerance for carbs, shitty insulin sensitivity and [...]

New Renegade Nation T-Shirts Available Now

“Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats.” -HL Mencken

Thanks to my friend Kevin Kuzia for the appropriate quote to announce the arrival of the brand new Renegade Nation T-shirts.

They’re here in limited quantities and available with free shipping through Monday.

Get yours today and fly the black flag proudly.

Get some, get some, go again…

(Sorry, no orders outside the US. That means no Canada either, eh)

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Sizes Medium $19.95 USD Large $19.95 USD Extra Large $19.95 USD Related Posts: No Related Posts

Coconut Berry Protein Pudding

I’ve been on a kick with this dessert as of late and figured I’d share it with The Renegade Nation.

Blend 1 cup mixed frozen berries and cherries with 1 scoop vanilla protein powder and somewhere between 2/3 and 3/4 cup of full fat coconut milk. It depends how thick you want it and the power of your blender, the protein powder you use, etc. But I like it to be really thick like pudding so you can eat it with a spoon. So you may need more or less coconut [...]

Bulking & Cutting Revisited

I’ve covered this topic before but judging by some of the questions I receive I may not have been clear enough. So I’m gonna try it again…

Fuck bulking and cutting.

Clearer?

The concept of bulking and cutting is old school bullshit that went out with fanny packs and jean shorts. For the initiated it means that you eat like crap for several months while training hard and heavy. The theory behind it is that it’s impossible to gain large amounts of muscle mass without getting fat in the process. So you accept [...]

More on My Favorite Omega 3′s

I asked Chris Ashenden to answer some questions about the new Omega 3 product we introduced yesterday. Here’s Chris…

Hey gents. Good bunch of questions here that Big Jay asked me to respond to:

First up, not all fish oil is created equal. Not by a long shot. The absolute market leader in high quality fish oil (and they have been for years, there is a reason why you will NEVER find them discounted beyond a few $, even via their largest retailer, amazon) is Nordic Naturals. Specifically, their Ultimate Omega product. [...]

The Best Omega 3 Fish Oils on the Market

For as long as I can remember I’ve taken Omega 3 fish oils because they are quite simply one of the top five most effective supplements in existence. When I take on a new client or make supplement recommendations to anyone Omega 3′s are one of the first things I put them on. Omega 3′s provide us with EFA’s (essential fatty acids) which we really can’t get elsewhere unless we eat a ton of salmon and sardines on a regular basis.

In my mind this makes them an essential supplement that [...]

Bodyweight Exercises- Front Lever Variations

Longtime readers know how much I have always loved and promoted bodyweight exercises. Renegade Inner Circle members know how much I love gymnastic holds such as the front lever. I believe this should be part of everyone’s training arsenal and is an incredible lat exercise that is nearly unmatched.

The first, most basic progression of the front lever simply involves holding yourself parallel to the ground in a fetal position with your back rounded and your knees on your chest. Do that 3-6 times per week for 3 sets of 10-15 [...]

Renegade Strength & Conditioning Workshop Review

By David Claiborne

As a strength coach, one thing that I always try to make sure I do is to learn from the best.

That is why last month, I traveled (once again) up to New Jersey to learn from one of the guys who originally got me in this industry and I turn to frequently for information to help take my coaching, and my clients and athletes results up another notch.

Sure, I could join his Inner Circle (I did), and just read his blog posts (I have been for 3+ years [...]

Renegade Strength & Conditioning Workshop- February 2012

We’re excited to announce that the next Renegade Strength & Conditioning Workshop has been set for February 25th and 26th at Renegade Gym in Watchung, NJ.

The last one sold out in less than a week so I can’t make any promises for those who procrastinate.

Click HERE for more info and to register now. Related Posts: Events Disclaimer Introducing Rampage 2.0 Renegade Inner Circle Updates- 7/11 Inner Circle Updates- 5/15/10 666 Strength & Mass Phase 1 is Here Online Coaching Application Gaining Muscle & Losing Fat [...]

My Personal Journey to Hell and Back

Maybe you screwed up last year. You showed signs of weakness or lost your way.

Maybe it was your fault or maybe it wasn’t.

Maybe your dad died or you got fired or divorced.

Thing is, none of that matters now. You don’t have to forget any of the hardships you endured but you do need to leave them behind you. Sitting around thinking about what was or what could have been does no one any good.

When my step dad, Ed, died a few years ago it seemed like all I could do [...]