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 that is so [...]
Today’s post is from a forum discussion in the Renegade Inner Circle.
Question:
Jay,
I’m opening a new gym and I want to run group training out of it and set it up “Renegade style” as I have a lot of old clients and leads who are interested because I use to teach similar type group training at my old globo-gym.
My question for you is what baseline equipment do you recommend getting for it. I know prowler, tire, kettlebells etc. Just wanted to see what your recommendations would be. It would be [...]
A lot of people, including myself, used to think that higher rep training developed what is known as non functional hypertrophy. This is also referred to as sarcoplasmic hypertrophy. In simple terms the sarcoplasm has been described as a filler type gooey fluid inside the muscles that really doesn’t contract or produce force. Therefore it’s deemed non-functional because it kinda just sits there and looks pretty. In other words it’s good for bodybuilders, bad for athletes.
Myofibrillar hypertrophy is thought to be real muscle growth. The myofibrils have the ability to [...]
I’m really psyched today to have an awesome interview with my colleague, and performance enhancement expert, Kelly Bagget (that’s him dunking to the left). Whenever I read any of Kelly’s work I always find myself nodding in agreement and am sometimes shocked by how much we agree on almost every subject training related. Today Kelly’s going to be dispelling some myths and talking about improving your quickness and overall performance. Check it out…
Jason Ferruggia: Kelly, could you give our readers a quick glimpse into your background as a coach and [...]
To build muscle fast you need to present the body with a stimulus that it isn’t used to. This stress will cause the body to adapt by building itself up bigger and stronger.
Where most people go wrong is that they think they need to annihilate the muscle in order to elicit any type of response. This is counterproductive. When you annihilate the muscle with tons of sets, reps and constantly train to failure and beyon you drastically increase your recovery time. The problem with that is that training frequency is [...]
Here’s an interview I did with my buddy Craig Ballantyne that many of you may have missed the first time around:
CB: What do athletes need to work on most?
JF: Most athletes are too weak. I don’t care what sport they play or at what level they are playing at, most athletes, in general, need to get stronger.
I think that if most athletes just focused on properly getting stronger, they would improve their performance and be a lot better off.
I am not downplaying the importance of running mechanics, flexibility, agility, [...]
– No matter what the gurus tell you, most people who can’t squat properly will benefit from flexibility work. Assuming it is not simply a strength issue, if you stretch the hamstrings, hip flexors and glutes your squat depth and form will usually improve. Over the last 15 years I have had numerous kids who were unable to squat without their butt tucking under at or below parallel. One of the ways to fix this is with stretching. I know, call the exercise police. Or the functional gurus or whoever [...]
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