There are thousands of people who read this site every day who will never make it to Jersey to train at Renegade. So I debated even posting this since it won’t really apply to most of you. But then I realized that no, that’s wrong. It will apply to anyone who trains hard, takes this stuff very seriously and expects the same of all around them.
I’ve mentioned my close friend, Mark Crook plenty of times before. He would be a great addition to any serious gym or group of training [...]
Today I have a guest post from Dr. William Wong about one of my favorite, secret supplements for fighting inflammation; systemic enzymes. You never really hear about these which is a shame because they’re awesome for anyone over 35 or those guys who are beat up from years of athletics, heavy training, etc.
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What have the years of pounding your knees, grinding your shoulders and pushing all of the other joints of your body done to that smooth sponge like gliding surface?
The hyaline was formed early in life from something called [...]
“Before I studied the art, a punch was just like a punch, a kick just like a kick. After I studied the art, a punch is no longer a punch, a kick is no longer a kick. Now that I understand the art, a punch is just like a punch, a kick is just like a kick.”
– Bruce Lee
The difference between a good, highly experienced strength coach and a C-level, inexperienced one is that they can make complex subjects seem simple. They know enough not to overwhelm beginners with too [...]
As I’ve detailed plenty of times before I had shoulder surgery three years ago to repair a torn rotator cuff and labrum. I’ve also torn my trap on that same side in the past, so the shoulder is pretty jacked up.
Because of this I spent the majority of the last three years doing tons of pushup variations on the floor, the Jungle Gym XT, medicine balls, etc. Any time I tried to press dumbbells or a bar the pain was just too much to deal with and I had become [...]
My company’s logo depicts a recreation of a picture of Arthur Saxon taken in 1906.
That’s because I’ve been obsessed with “old school” strength training methods for over 23 years.
Whether we’re talking music, sneakers or training I’m old school through and through.
From Hackenshmidt to Paul Anderson to Mentzer to Kaz, they’ve all been a huge influence along the way in shaping the Renegade Method and how I design training programs today.
Vince Gironda was another big influence who was light years ahead of his time.
Like me, Vince was a renegade; a rebel [...]
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 [...]
Some things will never change.
Squats, deads, presses, cleans, snatches, pushups, chins and dips will always be the foundation of a good strength training program.
To be explosive you’re never going to be able to beat throwing and jumping.
To be in shape nothing will ever top hill sprints or the Prowler.
One thing that I have changed, however, is the way I coach certain exercises. Chin ups being one of the most noteworthy.
I’ve been down on straight bar chins for quite some time now and haven’t done one myself in years. Over the [...]
I’m back at ya today with some more great stuff from the Iron Guru, Vince Gironda.
1) Get sufficient sleep each night. Growth can only take place after recuperation. Get plenty of rest.
2) Build up enthusiasm for each workout. Going through the motions of training will not produce results. You would be better off not training.
3) Cycle your training. Never do today what you can’t supersede tomorrow. Don’t perform more exercises or more intensity than necessary to maintain an upward growth pattern.
4) Never continue your workout so you run out of [...]
Most of you know by now how much I love the old school pioneers of the Iron Game.
One of those legends I always pay my respects to is “The Iron Guru” Vince Gironda.
Today I’m gonna give you an awesome way to combine the Renegade Method with Vince’s training principles.
First, start your workout with some type of explosive power exercise like a jump, throw or Olympic lift. This is pretty much a Renegade staple.
Three to five sets of 1-5 reps will be sufficient for most people.
After that move on to your [...]
“I never sleep, cuz sleep is the cousin of death.”
Nas- New York State of Mind
I was supposed to be Eminem. At least that’s the way I saw it back in ’88. It was my freshman year of high school and the Beastie Boys were yet to be taken seriously, so I figured I could be the first great white rapper. I practiced my rhymes all the time and just knew that within a few years I’d be on tour opening for Public Enemy. Then 3rd Bass came along and crushed [...]
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