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Is Your Training Program Missing the #1 Main Ingredient

Written by Jason Ferruggia Topics: Motivation

CheickKongoVictory is reserved for those who are willing to pay its price.”
– Sun Tzu

Did you know that you can get down to single digit bodyfat and look like an elite level pro athlete in just three easy, twenty minute workouts per week?

And you can do it while eating whatever you want? It’s true…cuz I heard it on the radio… and read it on the internet.

Eight minute abs. That’s right folks, in just eight minutes a day you can get the abs of Cheik Congo (pictured). All it takes is a quick crunch workout.

No need to worry about your diet or doing any exercises that actually jack up your metabolism and burn fat.

Six minute muscle. Jay Cutler look out. Because some lazy schmuck is gonna embarrass you right off the stage next year by training no more than 18 minutes per week.

Four minutes to super strength. Wait til Chuck Vogelpohl and Louie Simmons find out that they wasted all those years and could have gotten so much stronger with significantly less time and effort.

Two minute conditioning. Poor Tito Ortiz. All those wasted trips to Big Bear in the high altitude. If only he had known that hard work was out of style and that he could have been in even better shape if he cut his training time down to two minutes per day.

What People Want to Hear vs The Truth

People want to hear that it’s easy and won’t take much time. I mean who wants to push a sled 90 feet 10-20 times straight? Who wants to do heavy squats? Or heavy deadlifts? In the same workout? That sounds really hard.

And who could possibly make the time to work out a few days per week?

A marketing guy once sent me an unsolicited email offering me his services. He told me that if I wanted to double my business I had to stop being honest. I had to make it seem like my workouts were easy, that getting in shape didn’t require much work and that the whole process would be painless and effortless.

To his point I put very little time and effort into my reply…



Getting in shape is brutally hard work.

I don’t give a shit what all the scam artists and marketing scumbags tell you. If you can’t handle the truth then you’re destined to be soft and weak forever.

If you’re twenty percent body fat right now and desperately want a six pack you had better be prepared to diet your face off and work harder than you ever have in your entire life.

When everyone is drinking beer at the football tailgate party on Sunday you’re drinking a gallon of water. And when the hot dogs go on the grill, you’re gonna have to pull out a chicken breast and broccoli.


Don’t have time to do hill sprints after work? Then you gotta set your alarm clock a half hour earlier and get up while it’s still dark out.

And let me tell you something else… NOBODY gets ripped in just three workouts per week. If you want to see really significant fat loss you need to be putting in a minimum of five sessions per week . For some of you 8-10 would be even better.

That means three to four strength workouts, three hill sprint or sled sessions and a 30-60 minute walk first thing every morning on an empty stomach.

I’ve seen fat fucks get on a bodybuilding stage in 20 weeks. But they didn’t say they “wanted” to do it. They said they were “going” to do it. And they did all that was necessary to achieve that goal. Which means, in the eyes of most people, their lives were pretty miserable for five months. It means no unplanned cheat meals and undying, round the clock dedication. But these people had the drive that most people don’t and were actually willing to work for something.

How Bad Do You Want It?

Wanting and doing are two completely different things. We all want a lot of things. But how many of us actually achieve our goals? How many are willing to put in the hard work necessary to reach the top?

Are you?

Am I?

“Twenty weeks?! That’s a lot of dieting and hard work. I can commit to six weeks but not twenty.”

Then go fucking play PlayStation and watch another episode of CSI. Nobody gives a fuck if you don’t hit your goals. You only have yourself to answer to.

No matter what anyone tells you there is no replacement for hard work. No training system, no diet, no machine, no gimmick and no supplement.

But most people fear hard work more than they fear death. They simply don’t have it in them.

How many times have you gone to a public gym and seen someone squat or deadlift? About as often as you see hot chicks during day light hours in Jersey I bet.

Better yet, when was the last time you saw someone do a good morning? Now that’s a hard, uncomfortable exercise. Who wants to subject themselves to that?

Bent over rows? They hurt your back.

Standing military presses?! Who wants to stand? You need to be comfortably seated with lumbar support while “working out.”

Plus, all these exercises take too long to perfect and the learning process can be very frustrating. Much easier to just jump on a machine, right?

I mean, you’re at the gym to burn some calories, not learn a new skill, after all. Power cleans? Only a genius with the mental acuity of Albert Einstein could possibly learn to do those properly. Who has the time for that?

What “hardgainers” are actually willing to turn off The Real World and go to sleep an hour earlier to accelerate the muscle building process? Or have what it takes to force feed themselves 3-4 times of day and sneak protein shakes in between classes?

Very few.

Unlike getting shredded, building muscle doesn’t require 6-10 workouts per week. Most average dudes can get great results with 4-5 sessions per week. But it’s still a 24 hour a day job that requires a monumental effort.

We are all brainwashed to believe that you can get bigger and stronger and leaner in a very short time, with very little effort and even less dedication.

But nothing could be further from the truth, my friends.

The only way to achieve physical greatness is through brutally hard fucking work.

That, my friends, is the main ingredient.

End of story.

Now go earn it.

PS. If you’re ready to put in the work and get insane results from your training, join thousands of other members in the internet’s most elite coaching group- The Renegade Inner Circle.


Leave a Reply

101 Responses to Is Your Training Program Missing the #1 Main Ingredient

  1. Scott Bailey November 16, 2009 at 10:47 am #

    Brutally hard work is the only way to achieve anything worth having.

  2. Ryan Magin November 16, 2009 at 10:50 am #

    As always Bro keep doing what you do this post Was awesome…

    I heard a quote from Elliott Hukse that said “get comfortable being uncomfortable” because that’s were the results happen…

  3. Pat Beith November 16, 2009 at 10:58 am #

    One of my favorite blogs to read. You always tell it like it is and speak your mind Jay. Keep it up man.

  4. jeddy November 16, 2009 at 11:01 am #

    One of the best articles I’ve read this year…

  5. Hussman November 16, 2009 at 11:15 am #

    Anything worth having takes hard work, and just as important as it is to work hard, it’s important to have someone yelling at you to keep you motivated and focused on the end result.

    Thanks, man. Gonna be playing this in my head while hitting it tonight.

  6. Matty Holmes November 16, 2009 at 11:46 am #

    Fuckin bad ass post bro I love it! The truth hurts and you are right most people cant handle it. I have had people ask me if my training is hard and told them to not come.

  7. Andy Campbell November 16, 2009 at 11:49 am #

    Great F-ing post Jay. This is required reading for everyone. My greatest gains have come from both busting my ass in the gym and with my diet. There is no other way around this fact – you have to be disciplined with both and give 110% effort to achieve goals.

  8. Chris November 16, 2009 at 12:15 pm #

    This is a great post.

    People are pathetic these days. Truly fucking pathetic. The lack of conviction I see in the weight room and in almost all activities is very disheartening to me. However its good to see that some people out there get it. I’m glad you can keep inspiring me with stuff like this.

    Ill be thinking about this when im blasting mudvayne on the ipod and hitting 20 reps squats in a few hours.

    This reminds me of a great quote:

    “Some people want it to happen, some wish it would happen, others make it happen” -Michael Jordan

    Stay strong everyone,


    • rob August 30, 2011 at 8:58 am #


      Hey Chris,

      My variation on a similar quote is “there are people that make things happen, there are people that watch things happen, and there are people that wondered what happened”. How many of your friends relatives and aquaintences fall into the latter 2 categories?? Great post Jay and glad to be back in Renegade !!!


  9. Mark November 16, 2009 at 12:22 pm #

    I, too, am sick of people asking me how to get in shape when they don’t have the intestinal fortitude to do what it takes. Thanks for being brutally honest. Don’t ever stop.

  10. Fernando November 16, 2009 at 12:27 pm #

    How refreshing it is to read the honest truth. Thank you for having the testes to tell it like it is. Thank you.

  11. Mark November 16, 2009 at 12:35 pm #

    My reply to you with regards to this article will be short and sweet:



  12. Dan Campos November 16, 2009 at 12:39 pm #

    Awesome article! Straight up and honest. Definitely one of the best articles that I’ve read in a long time! Keep it up!

  13. Russ November 16, 2009 at 12:48 pm #

    Dude, this is one of your best posts yet! Brutal fucking honesty.

    I work in a gym – I say ‘gym’, it’s a leisure centre [UK]… I ain’t seen one mother f*cker pull a heavy bar from the floor yet. Sure I’ve seen people lift the bar from the floor in the attempt of what they call deadlifting. But the damn thing has 10kg a side on it.

    I see people squatting in the smith machine with a pad, because the free weights scare them. And God forbid they get a red mark on their back from a bar.

    I told a kid about deadlifting the other day, and he told me – square in the eye – that I had the name wrong, and it was a clean and press!

    I f*cking give up.

  14. BigK November 16, 2009 at 12:58 pm #

    GREAT post, Jay. If that doesn’t light a fire under your ass, I don’t know if anything will.

    Speaking of hard work, my new favorite self punishment are 100 yard bear crawls after sprinting. Now that’s what I call fun.

  15. Jenn November 16, 2009 at 12:59 pm #

    GO! Great post! Most girls don’t like to work hard so props to all my ladies at Renegade that bust their asses every workout. They are no walk in the park! It’s all about the results, thanks J!

  16. Tommy Tucker November 16, 2009 at 1:05 pm #

    Let me hear an AMEN brother iron slayer! If you want it bad enough you have to eat, sleep, and breath this shit 24/7. PERIOD! So you better be ready to put that helmet on, buckle the chinstrap, put your mouth piece in, and get in the game!

  17. A.G. November 16, 2009 at 1:14 pm #

    SWEET AS!!!
    And thats the simple truth, sweat your ases to be ripped!
    Keep it up

  18. Luka Hocevar November 16, 2009 at 1:22 pm #

    another post where I am like “fuck, that’s what I was gonna say”!

    Seriously, the truth! Can’t count how many people have come into my gym with some ridicolous expectations. Once you let them know how much work it’s going to be they look dissapointed and don’t even start….

    Oh well, that’s why there’s the life’s 5%

  19. Daniel November 16, 2009 at 1:25 pm #

    I love the article, but I see hot chicks during day light hour all the time. Where do you live?

  20. On a limb with Claudia November 16, 2009 at 1:40 pm #

    I’m just desperately glad you exit, Jason, and that you’re willing to put this out there. You’re writing the truth here. And even when I know the truth, I want the other to be true.

    The worst thing? I feel stupid, biologically inferior because I have to work so hard, focus on my diet so much (god I love ice cream), when other people can do it in 20 minutes 3x a week.

    Thanks again for the reality check. 1/2 marathons in 3 weeks – GAAH – who’s idea was that? ;)

  21. Scott November 16, 2009 at 1:51 pm #

    Great post Jason, very inspiring. Keep telling it like it is.

  22. Cisco November 16, 2009 at 2:14 pm #

    Real talk!

    Nothing more to say.

  23. Brian G November 16, 2009 at 2:20 pm #

    Very motivational. I think I’ll be re-reading this before leaving work and heading to the gym. Incidentally, tonight will be squats and deadlifts. Can’t wait!!

  24. Ryan November 16, 2009 at 2:28 pm #

    So very true. Things worthwhile take time and effort.

  25. Tony G November 16, 2009 at 3:23 pm #


  26. Khalid November 16, 2009 at 3:35 pm #

    This was definitely one of the better articles I have read in a long time about building muscle.

  27. Sam C November 16, 2009 at 3:40 pm #

    U’re awesome keep it real

  28. Tom November 16, 2009 at 4:20 pm #

    That is the one of the most motivational posts I have ever read!!
    It’s currently being printed as we speak and is being stuck up by in my room to read over and over!
    This is what I believe sets me apart from others! I am willing to put myself through something no-one else is willing to do to become better on the rugby pitch!! I have to believe that!
    Thank you!

  29. Mark Bono November 16, 2009 at 4:40 pm #

    There are 3 types of people in this world:

    Those who “Make” things happen!
    Those who “Watch” things happen!
    And those who say, “What the fuck just happened?”

  30. KennyWarrix November 16, 2009 at 6:16 pm #

    Jason, just wanted to say that I love you posts, I usually save them in my inbox, to read again later, rather it be for a new lift or just for the extra push I need to get my workout in that day. Amen, Thanks brother.

    Kenny Warrix

  31. David Murdock November 16, 2009 at 8:36 pm #

    Jason. This was the most inspiring post I’ve ever read. I copied it, posted it in as many places as I could and made it my computer wallpaper. Thanks for the kick in the ass!

  32. Valerie Waters November 16, 2009 at 8:57 pm #

    Thank you! No really, thank you. I don’t use curse words but I do try to impress upon people that if you want something, you can have it, but you just might have to work for it. It is not 2 moves to a better body or park your car at the end of the parking lot. You have to stop making excuses and DECIDE right now to go for it.

    I am not saying you have to get in shape but if YOU are saying it, then stop whining and get to the gym. I have been there with clients at 4am, 10pm and everything in between. But here is the wonderful part, earning it, really really earning it, is so much more powerful than any magic wand. Who you are when you get to the other side is a different person than who you were when you didn’t want to cross the road.

    Listen to Jason. Man (or women) up and do the (insert curse word of choice) work!! You will thank us later!

  33. chris grayson November 16, 2009 at 10:22 pm #

    great article jay. it’s nice to see someone that truly has passion in this industry and ain’t just running their mouth.

  34. Sincere November 16, 2009 at 11:52 pm #

    That’s real talk right there, Jason. I just hope the ones who really need to hear this, come across this post, read it, get it, make a decision, and get going….one way opr the other.

  35. gareth November 17, 2009 at 12:17 am #

    when i was a kid my buddies were forestry workers. it was considered a scummy job.

    Heres an example – high pruning – you have a 15 ft ladder – lift it from the bottom to full arms length over head, hook it onto the tree, haul yourself or climb the tree to get on the ladder, climb to the top of the ladder and stand on the very top rung,

    Then reach as far up as you can with a pair of manual loppers and working your way down the tree cutting off branches by hand. Big branches required a hand saw.

    So the tree started getting cut from 30 ft or so.

    I did this one hot summers day and managed 40 trees in one day – I was fried beyond words, my heart was like a jack hammer at max output all day. Sweat hosed from my entire body – I even puked up in the truck.

    Suffice to say – I quit.

    But those old home town boys were the fittest bastards I have ever known.

    The top guy had a record of 180 trees in one day – that is truley incredible.

    My buddy was 19 & had a pulse of 40 bpm – these guys were way fitter than any of the guys when I was in the army years later.

    • veggie November 28, 2011 at 4:45 pm #

      My husband does this and by the way, he laughs at bodybuilders and fitness competitors because he knows they can’t do what he can, but he’s ripped

  36. jarod November 17, 2009 at 4:27 am #

    your a funny fucker
    “How many times have you gone to a public gym and seen someone squat or deadlift? About as often as you see hot chicks during day light hours I bet.”

  37. Shannon Wallace Jr November 17, 2009 at 6:55 am #

    Man, this is good stuff! I agree 100% percent. One of the best articles on real training I ever read. Keep it up Jason.

  38. JMJ November 17, 2009 at 7:36 am #

    This is briliant. Always a good read.

  39. Zach November 17, 2009 at 8:23 am #

    This is the best post you have ever written. I can’t wait to send this to all of my pussy fat friends who make fun of me for doing all of this.

  40. Nii Wilson November 17, 2009 at 9:13 am #

    Jason you are soo tight on. I feel like saying this stuff sometimes but since I train women I sometimes bite my toungue (a little)

    I have realized that REAL women that won’t complain and get what they want will not find this offensive.

    I will repose this on FB to see what my women think.

    They kinda already know that I’m not for the B.S.

    thanks for this this is EXACTLY what I need to read this morning

  41. jasonferruggia November 17, 2009 at 9:35 am #

    Thank you guys so much for all the comments so far. I really appreciate it and am glad so many people enjoyed this post.

  42. jasonferruggia November 17, 2009 at 9:43 am #

    Nii, the girls at my gym train just as hard as any guys you will ever meet. I allow nothing less. They would put the majority of men to shame. The average guy can do 3-5 chins. My girls are doubling that. Plus, most of them squat between 135 and 185 and pull around 225. The average guy walking the streets can’t do that. Which is sad, but it’s the reality. And on top of that they are all highly conditioned. They bang out slaughterhouse workouts that most guys would get stretchered out of.

    Years ago I hated the thought of training females. But with the crew I have now I love it. As long as people work hard they’re cool by me.

  43. DAN November 17, 2009 at 10:47 am #

    Wow man. I dont know which article was more motivating this or the article you wrote in July called ” Are you among the 5 percent”. Thank you it means your articles mean so much to me. When all my friends are out getting hammered im at the gym going through most grulling squats, or deadlifts, or whatever it is I think back to the article you wrote in july about a life wasted. Thats what gets me through those last reps when i feel like I cant go anymore and i wanna put the bar on the rack I play that over in my head because I will NEVER be a life wasted.

  44. Lee Hayward November 17, 2009 at 12:30 pm #

    Great post Jason! Cuts through all the BS and gets right to the point. Good stuff.

  45. Ken Pieschke November 17, 2009 at 1:51 pm #

    Just make sure you’re eating some fat along with the chicken breats and brocolli.

    “Intesity is the only shortcut to results”

  46. Adam Ball November 17, 2009 at 3:29 pm #

    Not sure if he started it, but the first time I’d ever heard “get comfortable with uncomfortable” was from James “OPT” Fitzgerald. He’s a trainer in Calgary. Programs some ridiculous workouts too.

    Nice post, It’s nice to read the truth. Cheers

  47. Tricia Dong November 18, 2009 at 12:19 am #

    Well said. Thank you.

  48. Bill Coburn November 18, 2009 at 3:11 am #

    If it were not completely out of character I would say, “Amen.” I think another guy you would like is Matt “Wiggy” Wiggins (I won’t list his website, I’m not trying to step on toes). Both of you have that no-nonsense, tough as nails delivery.

  49. Chris Melton - the Rotater November 18, 2009 at 5:04 am #

    You can’t “sugar-coat” the truth. Keep telling it like it is.

  50. Kathleen November 18, 2009 at 6:22 am #

    I think most people are just CLUELESS about the time and energy it takes to get in shape–and the fact that they can’t chow down after leaving the gym if they want a body that’s strong and streamlined (no flab). You would think after so many months of EZ-boy weight and cardio sessions that men AND women would start to question, “What am I doing wrong? What do I need to change?”

    It’s always seemed odd that people would look for “how-to” information on, say, building a house, fixing their plumbing or wiring, or going under the hood of their cars. But they so often “wing it” when it comes to the gym. The info is out there!

  51. jasonferruggia November 18, 2009 at 6:49 am #

    Thanks for the comment. Glad I could help out and inspire.

    I’ve heard a lot about Wiggy but oddly our paths have never crossed.

    Keep the comments coming guys.

  52. andrew November 18, 2009 at 7:32 pm #

    obviously feeding the body is half the battle. I’ve recently come across a calorie/nutritional guide… :

    goal weight x (workout hours/wk + 9.5) = daily number of calories (2945 cals)

    goal weight (190) = grams of protein …half your goal weight (95) = grams of fat

    daily calories – [(protein g’s x 4) + (fat g’s x 9)] divided by 4 = grams of carbs.

    my carb number came out to be like 332.5 grams based on 6 workout hours/wk…does this seem right? Is that too many carbs? I know on low days I would obviously NOT consume over 300 carbs in a day…but all the other numbers seem appropriate. I have about a 6 week break in my season and I need to pack muscle back on as I’ve lost a bit during the current season…about 5-6 lbs.



  53. zach November 18, 2009 at 11:41 pm #

    This has to be one of the best posts I have ever read. From a guy who just recently switched from a “hardgainer” meat head working out twice a week to a “shredder” trying to get down to around 10% body fat with 6-8 workouts a week, this is one of the most inspiring post I have ever read. Great read! You just gained a reader and a huge fan! Keep ‘em up!

  54. Alyson November 19, 2009 at 12:29 pm #

    AMAZING… i dont even know where to begin.. i am not a “fitness competer” or anything of the sort.. but every since i started training with jay at renegade its been hard core.. not only my training but my diet as well. And let me tell you it hasnt been easy. But it was something i WANTED..and i DID IT. Strangely enough i loved every grueling minute of it..and still do. I’ve come along way..but still want to go further.. and in order to do that i gotta keep my mind set..and focused. this blog jst reinforced that..and probably at a much needed time. with the holidays coming up..etc.. you want to gorge yourself.. but when you work this hard..u dont want to screw all that progress up because it wasnt easy gettin here. so jay..thanks for the reminder.. you really know how to get someone fired up …

  55. John November 19, 2009 at 3:31 pm #

    Love your honesty, it’s great to hear someone tell it like it is and inspire some real training!

    — John

  56. Justin Bosley November 19, 2009 at 5:56 pm #

    Great article man! I told all my students that I train at the university to check this out, I had to give them a blast the other day…tried to slack on me! Thanks bro!

  57. Tony November 20, 2009 at 9:08 pm #

    Amen!… Amen. the truth can hurt… yet inspire. there is no magic pill or routine. A person can “workout and just go through the motions”, and not be concerned abouth their diet. Those same people will look the lie how they train & eat. You can either just workout “easy” or train with intensity. The result is your body will reflect what you do, and how much effort you put forth. Tell it like it is Jason. Tony

  58. Tawfik November 21, 2009 at 10:17 am #

    very well said , i enjoyed reading that article , and its not just bodybuilding , its about everything , you wont get something until you work very hard for it , in the end you wont get serious results if you are not serious with the game.

  59. jasonferruggia November 22, 2009 at 7:48 am #

    That seems about right.

    Thanks a lot, Zach.

    Keep killing it, Alyson. We got big things in store for you.

    Thanks to everyone for all the comments and keep posting them.

  60. Brian November 25, 2009 at 10:38 am #

    Best article I’ve read in a while!

  61. Bill November 28, 2009 at 5:09 pm #

    You always speak the truth, Jason! Love your email response to the “marketing guy.” Probably took him an hour to figure it out.

  62. Kevin December 1, 2009 at 10:32 pm #


    Best article I’ve read in a long time. Lots of emotion and passion. I’m starting to talk that way to some of my clients now. I was always a little hesitant to speak that way but now I tell it like it is. You’re damn right you gotta bust your ass with the iron and buckle down with your diet if you want some serious results. Period!

    Thanks again for the great post and keep rockin the old school Wu-Tang, PE, and Rakim!

    Kevin Valluzzi

  63. KWJ December 1, 2009 at 10:52 pm #

    I’ve just decided to opt-out of receiving your emails. Though I’m serious about watching my health and have learned from reading your website, your language is offensive and unnecessary in communicating. WIsh you the best.

  64. jasonferruggia December 2, 2009 at 5:37 am #

    If there’s one thing for sure, it’s that this website is definitely not for everyone and will definitely offend a certain audience.

  65. Johnsons December 11, 2009 at 4:17 pm #

    Who wants to live the rest of their life on steaks and chicken? I know plenty of girls who’d date the chubby guy over the boring dieter anyday.

    While the chubby guys enjoying himself with the girls eating and doing as they please, you lot are sweating hard and having to eat boring chicken for the rest of your lifes.

    I’ll think about you while i’m supping my beer with the boys. You guys sip your water, worrying everyday about ur girls waist lol!

  66. Bill January 14, 2010 at 4:17 am #

    Yeah, each time before doing workouts I knew my a** was going to get kicked big time. But also reminded me of saying read from Navy SEAL Richard Machowicz,
    “We all have conversations with ourselves all the time and they play a
    tremendous role in what we do. The conversation that one has with him or herself is what kills you. Especially under extremely stressful situations like “hell week” where you are almost up for 110 hours a week!
    I had to get myself in the mindset of never giving up no matter what.
    A buddy of mine gave me a quote which stated, “A man can only be beaten in two ways: if he gives up or he dies.” I had that quote in my wallet until the pencil marks rubbed off. I really lived that motto. I decided that if I am *not dead*, then I *cannot quit.*”
    Have read where intense training is as much mental as physical. That it
    builds a person that will not quit; developing their heart. If you do not have heart, you could be the greatest athlete in the world. However you are going to cave when the pressure comes. You have to have the guts to finish what you start.
    Also Mr. Richard Machowicz stated, “if people can say yes to the following three questions, they have the guts to finish anything:
    * **1. Are you willing to make a choice? *Very rarely do people make
    choices that fundamentally effect their lives. For example, changing
    channels on the TV is not something that fundamentally effects your life. You have to step up to the plate and make a fundamental life changing choice.
    *2. Do you have the courage to start now?* We get people that make
    choices but do not do anything to get started. Half the people that made a choice drop out at this stage. They do not take the first step to move in the direction that they want.
    * **3. Do you have the commitment to finish?* You can start, but can you finish? This is where most people disappear. Very few people finish. People can start things, but can they see it through the end? Can they be there when it matters?
    Would further like to share a video that has really been inspiring.
    It’s on YouTube and here’s a couple of links…..

    So go Conquer those challenges, be it eatting healthy while everyone is eating shit or simply saying to yourself, I would rather die Right Here ~ RIght now than Quit ~ be it one more rep, eatting right, you name it.

    Like one of my teachers once said to us, “Pain is Fucking Weakness Leaving the Body, so Cherish it, Live It, and Shit It, remembering “Quit” is not in your vocabulary.


  67. M.P. January 14, 2010 at 6:40 pm #

    Ahh, the beauty of the Internet – where people can anonymously say things they’d never say otherwise. If this Johnsons guy ever came face-to-face with Jason, I somehow doubt any of that drivel would be pouring out of his mouth.

    People like that don’t seem to get it. It’s not about how much mediocre ass you pull in, or how much lukewarm piss-flavored beer you can “sup” with the boys (whatever the hell a “sup” is). You want to be among the mass of men and live, as Thoreau once said, “a life of quiet desperation”, be our guest. But keep your middle-of-the-pack mindset away from those of us who actually strive for something better.

    Better health. Better conditioning. Better quality of life. Better mental functioning. Better relationships. And, yes, better sex. The quality of every sexual experience I have had since I started making commitments to better health is so far beyond what it was like when I was a complete, worthless fat-ass.

    I know that ass-clown will probably never read this, or if he does, he’ll throw back another beer, some nachos, watch that waistline expand, and continue being a drag on our healthcare system like the rest of the lazy schlubs out there.

    But screw him. Jay, your work is appreciated more than you will ever know. Thanks for the consistent motivating punch in the face – no matter how much it hurts.

  68. Red2MAC January 17, 2010 at 11:13 pm #

    I don’t know many self respecting girls that prefer a fat slob over someone that takes enough interest in their health to eat healthy and train. Wait, wait, what am I saying? A dunlap is what all the ladies want to see while you’re laying on top of them panting. Right? Moobs are what they like to feel when they touch your chest…right?
    This is a guy who probably went to the gym afew times. He probably looked around at all the fit guys, who were probably talking to the fit girls in short shorts. Got extremley jealous, but instead of working harder so he too would know what it’s like to have a hot girl pay him any attention .He left. He went home and ate some ruffles while he browsed through some internet porn. He will never look to see any responses on this website because he probably killed himself yesterday.

    Like M.P. said, you probably would be surprised at just how many people around the world follow your work. Thanks dude.

  69. Brendan January 18, 2010 at 12:47 pm #

    Thanks for the reminder that I’m not going about my training all wrong!
    It’s summer here downunder and it’s easy to despair when you see half the guys at the gym triple their size in a month because they’re taking the easy way out by getting on the gear. I mightn’t meet their sizebut my hard work is all I’ve got to feel good about.

  70. Marcus March 30, 2010 at 6:32 pm #

    Awesome, you say it like it is. You cannot sugarcoat the amount of work it takes to build muscle, to get into shape to be where you need to be. Jason is right and he won’t tell you something because he wants you to read his blog.

  71. Ben May 5, 2010 at 10:42 am #

    Every time I read these post I just want to go deadlift, and any man who doesn’t look forward to a heavy deadlift really needs to re-evaluate his life!

    p.s. cheers for the constantly solid advice, brutal honesty and motivation.

  72. jasonferruggia May 6, 2010 at 6:11 am #

    Ben, I hear that.

    And, you’re welcome. Thanks for the comments.

  73. frank May 4, 2011 at 4:16 am #

    FUCKING HELL jason i can now say you are my role model i have been trying to get from 20 percent bodyfat to 6 for ages now but i always make excuses or pig out and say only 1 more time BUT NO FUCKING MORE im starting tomorrow but i have no idea to do that how do i get to 6% bodyfat in 6 months ready for muay thai training?

  74. pearson942 August 30, 2011 at 10:54 am #

    The reply to that unsolicited email……priceless!

  75. asif August 30, 2011 at 2:23 pm #

    J ferrugia,very few guys out there might have the kind of honesty and attitude that you’ve got!

  76. sonja November 28, 2011 at 11:16 am #


  77. veggie November 28, 2011 at 4:14 pm #

    I would say 90% of the bodybuilding community and extreme fitness pros (Hey, I’ve been there, competed, achieved success) end up with eating disorders, anorexia, exercise bulimia, and body dysmorphic disorder.

    If you are 20% bodyfat, working out regularly, eating healthy (enjoying your treats now and then) – then be proud of yourself! You don’t have to be THAT person up @ 5am doing hill sprints to be awesome.

    And I might add I know lots of amazingly ripped people who are VEGAN, eat fruit and vegetables all day long, do yoga as their only form of exercise and rarely lift a weight. No joke, check it out.

  78. Aron Freyr April 15, 2012 at 10:12 am #

    Your posts are fucking awesome! They make me want to train even harder!!

  79. Alt April 16, 2012 at 8:24 pm #

    This article is AWESOME. Love your stuff man

  80. Eren May 21, 2012 at 4:48 pm #

    Finally someone who tells it how it is,
    I understand your frustration! you tell people how exactly to train to get the results THEY WANT, yet they choose the path to cut corners and make minimal gains in their goals!

  81. Patrick May 21, 2012 at 7:30 pm #

    Jay, I don’t like Drake (or modern rap) at all, but reading this all I could think of was “I had someone tell me I fell off, ooh I needed that.” I needed to read this. I needed that kick in the arse. I am over 20% BF…but not for long…

  82. Eric May 21, 2012 at 7:55 pm #

    This may be the best blog post ever

  83. Kevin May 22, 2012 at 6:14 am #


    This post nailed my thoughts every morning i walk into the gym. The most resistance for me now, keeping my mouth closed while stuff goes on. Keep the posts coming. I look forward to them everyday.

  84. Jake Kerwin May 22, 2012 at 6:17 am #

    Thumbs up JF!

  85. Renee Armstrong May 22, 2012 at 7:48 am #

    Great article! Inspiring, that you tell the truth. Thank you

  86. Mike May 22, 2012 at 10:28 am #

    “The only way to achieve physical greatness is through brutally hard fucking work.” – so fuckin’ true. Your articles are great Jay! I just want to thank you for being so honest. You’re one of the few trainers who keep it real. You give us the truth about training, strength and life. No bullshit. No lies, which would make you more popular. You’re the shit man!

  87. Joe May 23, 2012 at 11:28 am #

    My sense is that there are efficient, low volume techniques that can get a person in shape at a MODEST level.

    Tim Ferris popularized some of these in his book, “The Four Hour Body” and cites numerous studies in support of the proposition that a few well-chosen exercises done three days per week, 20 minutes per day is sufficient.

    The question is, “sufficient for what?” This is the key. If you want to get really good at a strength/conditioning based sport, just gotta dig deeper and do more.

    But, if the goals is to keep the tire from surrounding your belly and to be able to push yourself off the floor, well, there are quick ways to do it. Relatively speaking.

    An example of this is the so-called “Kettlebell Meltdown 300 Workout” which is shown in the second video of this post:

    I’ve tried it and think that doing it three times a week would make the average person more than happy with his fitness level once this workout became a habit.



  88. Steve M May 23, 2012 at 12:06 pm #

    People ask me quite often what I am doing to lose fat and I love the reaction when I tell them. I cut all sodas, candy, cakes, ice cream and other garbage and replaced them with fruit, vegetables and water. Exercise every day and lift heavy weights 4-5 times a week. Work. Hard work and discipline. I love the way the twinkle goes out of their eyes when they realize I have no super easy, super secret plan to share with them.

    I am down 75 lbs of fat but I still have a long way to go.

    Time to go do some heavy dead lifts.

  89. Mike De Vivo May 31, 2012 at 2:44 pm #



  90. Eric June 4, 2012 at 1:52 pm #

    Love it! No-one wants to pay the price. So many individuals look for the fastest gains possible without real conviction and dedication to get to that point.

  91. KK July 21, 2012 at 11:50 am #

    Once again, totally amazing post! You are so awesome, can’t thank you enough for all the inspiration – my life has DRAMATICALLY improved since following you, about 10 months now. You are a true miracle-worker. Nobody realises the ridiculous amount of hard work it takes to be awesome, but once you’re there, you realise you never ever wanna go back. Awesomeness is the only way! Its not just about looking great, but mostly actually about FEELING great, and functioning at OPTIMAL! If you wanna be mediocre then this site is not for you – only awesome people follow Jay ;)

  92. Riverfaile July 22, 2012 at 2:43 pm #

    Thank you. Motivation has been lagging, thanks for the kick in the ass.

  93. Scott March 23, 2013 at 2:22 pm #

    What about Mike Menzter, Casey Viator, Boyer Coe? Those guys were in and out of the gym in 30-45 minuts, strong as hell and shredder.

  94. Johnny March 23, 2013 at 3:57 pm #

    Thank you for this.

  95. Niel Rishoi March 23, 2013 at 10:11 pm #

    The words “fast” and “easy” are pretty depressing, if you think about it. Expediency is the death of growth – physically and mentally. Supposing one was to get “instant results.”? You miss out on the gradual, strengthening progression of your character. You build your body in gradual, incremental steps, and so it is with your mind as well. Plato wrote of striving between a balance of body and mind; you can’t have one unless the other is optimized to the fullest potential. As the old saying goes – “Festina lente” – “Be in a hurry slowly.”

    Good work, Jason, as usual.

  96. Simen Bullen Nilsen March 24, 2013 at 12:46 am #

    As always, so fucking true! I love you man!

  97. Angela March 24, 2013 at 1:09 am #

    Guess my decisions been made off to the gym i go! Squats and deadlift day!! Xxx

  98. Kaptin Kirk December 16, 2013 at 11:24 am #

    Brillant! Love your no-nonsense style mate. And that was a very well constructed (and timely) essay. I’ve got some great results with MG2.0, but living got in the way and I lost my 6-pack. I’ve been struggling though getting myself back onto the band-wagon (especially this time of year), but that was a well-needed rocket! Thanks again.

  99. glen chaytor December 18, 2013 at 4:55 pm #

    thanks jay…ive been a gym rat for 25 years(at least),in that time ive heard every excuse imaginable why people cant ive said many times before…ferruggia is the man…