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

Should You Always Use a Full Range of Motion: Part 2

24. Jun, 2011 6 Comments Bodyweight Training, How to Build Muscle

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 [...]

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Should You Always Use a Full Range of Motion?

22. Jun, 2011 30 Comments How to Build Muscle

You want the simple answer?

No.

Even though you hear a ton of people saying it the fact of the matter is you don’t have to and, in fact, shouldn’t always use a full range of motion on every exercise you do.

People who recommend this are well intentioned. I’ve recommended it myself and still do to beginners. In a general sense it’s very good advice. But when we get more advanced and examine things more closely we get a different story.

Sometimes a full range of motion can be dangerous. Other times it [...]

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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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Is Bodyweight Training Effective for Building Muscle?

10. Jun, 2011 34 Comments Bodyweight Training

I absolutely love bodyweight training and always include it in my programs. Bodyweight exercises don’t beat up your joints as much as traditional weight training exercises do. In fact, some would argue that they heal your joints. They’re more natural than traditional weight training exercises and they improve your overall athleticism quite effectively.

As I have mentioned in the past, bodyweight training leads to higher levels of neuromuscular activation than any exercise that simply has you moving your body through space. From a muscle building perspective that’s a good thing

However, there [...]

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Bodyweight Training Tips from Sin City

08. Jun, 2011 17 Comments Body Weight Exercises, Bodyweight Training

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, [...]

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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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Pumpkin & Chicken Curry Recipe

01. Jun, 2011 2 Comments Recipes

Here’s an awesome recipe we tried recently from Paleo Cookbooksthat I wanted to share with you guys. For those that don’t know, pumpkin is a great carb right up there with sweet potatoes.

Ingredients
2 chicken breasts, sliced
5 cups pumpkin, diced
2 tbs olive oil
1 onion, diced
2 garlic cloves, finely chopped
2 tbs ground ginger
1 tbs ground turmeric
2 tbs ground coriander
2 tbs ground cumin
1 ½ cups vegetable stock
1 bunch fresh coriander, chopped
Salt

Instructions
Fry onion and garlic in a large pan with oil on medium heat for 2 minutes. Add chicken and cook stirring constantly for [...]

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How to Build Bigger Forearms

30. May, 2011 22 Comments How to Build Muscle

Aside from your neck, the muscles that get exposed to the world more than any other are your forearms. So it’s a probably a good idea for them to be jacked, or least look halfway decent.

A lot of guys with average to above average genetics will never need to do any direct forearm work and their forearms will grow just fine from presses and pulls. The rest of us won’t be so lucky.

It’s funny because the common message preached to skinny hardgainers is to forget isolation training and [...]

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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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Inner Circle Updates- 5/15/10

15. May, 2011 2 Comments Intermittent Fasting, Muscle Building Workouts

Up this week in the Renegade Inner Circle we have Phase 2 of Uncaged. This program is a killer program for improving your functional strength, conditioning and overall athleticism.

This program is a four day per week, upper/lower split. There’s a power and maximal strength day for the upper and lower body and an assistance day for both the upper and lower body.

Besides basic barbell and dumbell work the upper body days contain some advanced gymnastics progressions. The lower body assistance days are based largely on strongman implements but I have [...]

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