I do not propose to weary you with strange expressions and scientific language.”
-George Hackenshmidt, The Way to Live, 1908
What You’ll Get From This Website
As a reader of this website you’ll discover simple, time tested methods for building muscle and strength, free from information overload, confusing scientific formulas and all the bullshit.
You’ll learn proven training and nutrition strategies I’ve used to help thousands of skinny guys get jacked since 1994.
Along the way I will also share some of the stuff that helped me overcome depression, ADD, and an empty bank account.
I also like to joke around a lot and am rarely serious. So hopefully you’ll get a few laughs along the way as well.
Who is Jason Ferruggia?
- Strength coach
- Author
- Lecturer
- Adventure addict
- Old school hip hop head
- Die hard New York Yankees and Giants fan
- Seinfeld and Jerky Boys aficionado
- Minimalist
- Chief Rocka of The Renegade Nation
For more detailed info click HERE.
My Mission
My primary mission with this blog is to empower you with the knowledge to transform your body, change your life and break free from all the bullshit that pervades the fitness industry.
I want to build the Renegade Nation to one million strong.
There are too many people being misled like lambs to the slaughter, and I want to save you all time, money, frustration and unwanted health risks.
I want to help you avoid the same mistakes that I made.
I’m pushing for a return to the golden era of Physical Culture.
When men were still men and trained accordingly. When gyms were places you went to lift weights; not dance. When people ate wholesome, natural foods that didn’t come from a box or a bag. When people were concerned with more than just the false appearance of fitness, but rather true functional strength and radiant health.
In a Sweaty Nutsack, What is Your Overall Fitness Philosophy?
My philosophy is based on minimalism, simplicity and old school Physical Culture.
I loathe overly complicated, “sciency” training and nutrition protocols that do nothing but confuse and stress people out.
The basic tenets of The Renegade Method are the following:
• Perform short, intense workouts
• Lift heavy shit
• Always include bodyweight exercises in your training
• Perform daily mobility & flexibility work
• Sprint, jump, crawl, carry, drag and climb
• Play
• Eat only organic, natural, unprocessed foods
• Under eat during the day, feast at night
• Drink lots of pure water and little else
• Take a good superfoods packed greens supplement daily
• Get lots of sleep and relaxation
• Get ample amounts of sunlight
• Meditate
• Don’t get too stressed out or take things too seriously
• Make plenty of time to have fun and enjoy life
How Should I Use This Website?
The first thing you should do is sign up for my exclusive FREE report, The 10 Biggest Mistakes That Prevent Muscle Growth.
By entering your email in the box you will receive instant access to The 10 Biggest Mistakes That Prevent Muscle Growth, plus weekly updates with all kinds of cool tips, tricks and updates. On top of that you will also get subscriber only discounts on products as well.
After you enter your email address in the box below you will need to check your inbox and click the link to confirm.
Once you’ve signed up dive into the site and scour through our Popular Posts where you’ll find all kinds of info on building muscle, losing bodyfat and improving your performance.
And if you’re looking for any kind of equipment, supplements, food suppliers, cookbooks or anything else of the sort be sure to check out our Resources page.
Join the Community
When you come across a post you like do me a favor and leave a comment, hit the LIKE button and Tweet that shit, if you’d be so kind.
I’d love to hear from every single member of the Renegade Nation and truly value your opinion. I also want everyone to feel at home here and feel free to speak up whenever they want.
I read every single comment posted and will always do my best to respond. So join in on the conversation and let me know what you think.
If you find that you enjoy the content on the site I would be sincerely appreciative if you’d pass it on to friends, family members and co workers.
I know my name is impossible to spell and pronounce (for the record it’s fer-oo-jee-a) so I’ve redirected a few other web addresses here to make it easier.
If you give anyone the following addresses they will be redirected here:
www.RenegadeStrengthCoach.com
www.RenegadeForLife.com
www.TheRenegadeLife.com
Success Stories
On our Success Stories page you can read about people from all over the world who have used The Renegade Method to transform their bodies and better their lives.
I’d love nothing more than to hear your story or see your before and after pictures.
So please send me your story and before and after pics, if you have them, to info@jasonferruggia.com with the subject “Success Story.” If it’s okay with you I’ll post it here on the site. If not just let me know and I’ll keep it to myself. Either way I’d love to hear from you.
Connect With Me
I would love to connect with each and every member of The Renegade Nation on as many levels as possible.
So please join me on Facebook and Twitter for daily training tips, updates, pictures, motivational quotes, informational and entertaining links, discount offers, random musings, bad jokes and other wacky hijinks.
Thanks for reading.
Enjoy the site…
28. Nov, 2011
at 6:24 pm #
I really like this site so far. I just found it today. I’m sooo exhausted with bodybuilding crap and a zillion different complicated ideas about muscle building methods. I’ve checked out so many books, mags, online articles and youtube vids that in over a decade of having total passion for fitness I still consider myself a beginner. I even studied fitness in school for a year but still got way too distracted by the muscle media. I tried training like Arnold and Ronnie and Dorian. I’m finally waking up a seeing that I’m not one of those guys and I need to train like Nick Kardamis. I just need some guidance on how to make the most out of these initial months from here out. Thanks for your imput, I really appreciate it. PEACE!
16. Dec, 2011
at 11:11 am #
Jason, loving the site and have followed you for over a year now. keep up the good work. I think there is a typo (in a nutshell section). it currently says drink lost of pure water. I believe you mean lots of pure water. Loving your style.
Peace.
21. Dec, 2011
at 11:34 am #
Thanks guys
26. Dec, 2011
at 7:23 pm #
Keep up the great work !
28. Dec, 2011
at 11:55 pm #
Dear Jason,
I am lucky, that i found your website.
I would like to get started with your Rengade Program. I am living in India. I f you want i can send you my Pictures. I want to start exercising. My Body weight is 180 Lbs. I would like to reduce about 20 Pounds. And Gain Muscle. I have never done Weight Training Before. Please make a schedule. And I am ready to pay your charges.
Regards,
Harpal S.Sarna
29. Dec, 2011
at 11:52 am #
Hi, Jason.
My son and I are fitness freaks. My son Chris introduced me to your website, and I have ordered the Triple Threat program. So far I love it! However, I would like to know what is the process and cost for training at the Renegade Gym in New Jersey.
I’m taking a couple of months off from work in 2012 to focus on my fitness & martial arts goals, and would love to train full-time at your gym.
Thanks.
Mike Jones
04. Jan, 2012
at 6:32 pm #
Hey Jason.
I really like the website, I just came across it doing some web surfing. I’ve become very interested in old time strength training and physical culture recently, and I’m sure I will be visiting your website frequently. I like your no nonsense approach to strength, health and fitness, an I would consider you a modern day Sandow.
Keep up the gret work brother!
John.
07. Feb, 2012
at 11:12 am #
John,
That’s a huge honor. Thanks so much.
19. Jan, 2012
at 11:32 am #
sign me up!
19. Jan, 2012
at 6:23 pm #
Please sign me up for your newsletter
22. Jan, 2012
at 4:49 pm #
Look forward to becoming a member of your army……I’d appreciate the newsletter.
Great work.
Matt
23. Jan, 2012
at 3:18 pm #
Have read through your site, and I´d love to become a Renegade Army member.
But I´m a 50+ female, have been working out (running, swimming, lifting weights)
practically nonstop since I was 18. But it seems like you´re really targeting males and their specific muscle-gaining training needs. How about the fit, not-yet-grandam´s like me? Luv your site!
07. Feb, 2012
at 11:11 am #
Absolutely, Marlise. The site is geared towards males but females with your attitude and willingness to train Renegade Style are always welcome.
Thanks for being here!
05. Feb, 2012
at 12:00 pm #
Thanks for the opportunity to learn as much as I can, can’t wait to check out the mass building sins and hopefully join the inner circle soon. Thanks again.
07. Feb, 2012
at 11:10 am #
Thanks, Eric. Looking forward to it.
06. Feb, 2012
at 8:40 am #
Solid. Refreshing. Hype-less. Thanks.
07. Feb, 2012
at 11:05 am #
Thanks, Jen. Appreciate it.
07. Feb, 2012
at 11:20 am #
The newsletter sign up is back up and working again. Scroll up and you’ll see it.
12. Apr, 2012
at 6:07 pm #
Either Im a blind idiot or the newsletter sign up is no where on this site…lol…how do I sign up for the newsletter?! Thanks!
09. Mar, 2012
at 2:32 pm #
Love the site and the sense of humor. Will be checking back frequently and ordering the book. Bare minimum it will be a good read!
10. Apr, 2012
at 8:49 am #
@Heather- Thanks a lot, I appreciate the support.
08. Apr, 2012
at 10:52 am #
Looking forward to exploring this site! Was lead here via Ben Bruno’s blog.
11. Apr, 2012
at 2:31 am #
Just been turned onto your site by a power athlete here in the UK, loving everything I’ve seen so far. Can’t wait to start transforming…
19. Apr, 2012
at 11:18 am #
Thanks for reading!
11. Apr, 2012
at 8:19 am #
I’m a female who has been lifting for about 2 years now with no real results. Would this program work for me.
11. Apr, 2012
at 6:21 pm #
helluva website! great information! Renegade Diet is awesome and currently killing Renegade Basics workout in the Minimalist training ebook! Looking to kill every program you have!
19. Apr, 2012
at 11:19 am #
Thanks a lot, Isaac! Glad to hear it.
11. Apr, 2012
at 7:00 pm #
been working out and running for 4 months with OK results. I kept feeling like there is something better out there. My brother suggested I check out your site and I am very excited. I feel like these are the answers I’ve been looking for
19. Apr, 2012
at 11:19 am #
sluggz- They are. We can get you to your goals. Keep me posted.
12. Apr, 2012
at 8:02 pm #
Hey Jason. Got your ebooks, Minimalist Training, Triple Threat Muscle, and Muscle Gaining Secrets. Enjoy your training approach, and have trained in similiar ways in the past always with pretty good results. Especially agree with your approach to training the more advanced trainee with ramping up the sets to a top set with a back off set sometimes. I am 50 years old and have been training for 34 years and ramping up has worked well for me. In the last two years I have played with sets across. Although my strength endurance improved my absolute strength dropped off quite a bit. This sucked! Unfortunately I rarely read anything that calls for ramping the sets to a top set in the current literature. As you suggest sets across is mostly for beginners. I couldn’t agree more. BTW since doing the sets across approach for two years I had to go for physical therapy for my shoulder. I have bone spurs and arthritis now in my left shoulder. Thanks to what I now believe (thanks to your writings) is over training when using sets across for someone as advanced as I am. Keep writing good shit and you’ll find my email here for your newsletters (can’t wait to get them).
19. Apr, 2012
at 11:20 am #
Steve- That’s great to hear. Working up is the way to go.
12. Apr, 2012
at 11:12 pm #
17 year old female, weight lifting good or bad idea? I’ve never got into it before as everyone says I’m too young and it will stunt my growth, is this true and is 17 old enough to start pumping some heavy iron instead of coaches saying lifting 3kg dumbells hundreds of times to gain strength at my age is the only right way??
19. Apr, 2012
at 11:21 am #
Alicia- You should definitely be lifting weights. We always start our female athletes out at about 13 or 14. It will do wonders for you.
14. Apr, 2012
at 11:05 am #
Hi Jason,
Love the site and info. I recently purchased the Muscle Gaining Secrets book and info. I also got the MGS advanced muscle guide. I have been training very seriously for 12 years now, including 5 years of college football in the Big Ten (where most of the stuff we did closely follows your program). However, most of your writing and program is written for and geared towards beginner to intermediate trainees. Moreover, you state several times throughout the guide that once you have many years of serious training you can do other programs and use an upper/lower body split every other day (lifting 4-6 times per week).
I guess I’m a bit confused as to what you would recommend someone who has been doing this at a very serious level for over ten years. Should I still follow the MGS advanced muscle guide (3 workouts per week) or do you have another option for more experienced lifters?
Thanks,
Anton
07. Jun, 2012
at 9:43 am #
@Anton- In the Renegade Inner Circle I have the advanced programs
16. Apr, 2012
at 3:46 pm #
Jason,
Let me just say thanks for you and your staff’s incredibly quick response to my issue of losing access to my copy of The Renegade Diet. In less than 30 minutes you guys had me back up and running-hell I was still in the process of my Military Press Ladders when I decided to look back at my emails-there was already a response and my problem was fixed. I am completely impressed! I look forward to completing my rereading of the Renegade Diet- thanks again for a great job on both the book and the customer service! Oh well-got to get back to those Military Presses!
Chris Ash
07. Jun, 2012
at 9:42 am #
@Chris- Thanks man. But you’re emailing during a training session!?!?
22. Apr, 2012
at 9:46 am #
hai iam your fan please give me for bodybuilding vedios
02. Jul, 2012
at 12:07 pm #
I have worked with Jason before and i can assure you that his methods work. I went to him while i was in college and because of his workouts and diet program i became bigger and stronger then i have ever been before. His coaching and knowledge was a major component of me getting drafter by the St. Louis Cardinals.
Show up everyday ready to work and give it all you have. This is all he asked of us and when we thought we couldn’t give anymore he was able to get more out of us. He challanged us to do more and be better, and i thank him for that.
02. Aug, 2012
at 2:40 pm #
I bought your Renegade Diet book recently and I have lost 25 lbs; haven’t looked this healthy in years. Anyway, I am 44 yrs old, at my age how should I be working out-sets, reps, lifts,etc? I find that it is harder for me to recover.
18. Aug, 2012
at 2:23 pm #
jason,
Huge fan!
I recently purchased renengade nutrition, recipes, and bad intentions. I can’t wait to delve into them, however, there is a problem. I can’t print these off in order to use them as a guide.
Is it possible to have this access granted to me? It’s not like I can bring my laptop into the gym with me my man. I like dog ear’ed books with things written in the tabs. It’s how I role. I was hoping as a customer, this wouldn’t be an issue. I won’t share your stuff, but I wil turn others on to your work.
Let me know what you think – via you or your assistants. I could not find any other wa of contacting you.
Chris
EOD PL US Army
27. Oct, 2012
at 8:47 pm #
Hi, Jason,
First, Italians rock. And I don’t mind hearing a Scottish accent any day.
Now to your site. It’s the best I’ve found, and I’ve spent many hours researching lots of info since I really got into a workout routine (finally!). But I’ve got a few questions and I’d love it if you could point me in the right direction for answers on your website/materials, or just some basic advice.
So I’m 5’4″, 105 pounds, smallish frame, shortish torso. I hate being skinny, and the only part of me that is kinda fat is the post-two-children abdomen. Any fat goes directly there. I want to gain muscle weight and fill out in other areas and lose the ab fat. Possible? I have a high metabolism, so calorie deficient is not likely the way to go for me like Nate said. Love the post workout meal suggestions and carb up at dinner from Nate, but how the hell do I get enough calories in during the day then with protein and fruit? What’s for lunch? I also agree with the three meals a day because 6 is a serious pain the ass as you said, and my digestive system definitely needs that break. But with a shortish torso and acid reflux, giant meals don’t work well. The belly pops out along with the acid. Finally, rest. I have two kids, a very full time job, and a husband who works a lot of nights. Getting 8 hours of sleep on any night but a Friday or Saturday is next to impossible. Because of my commute, I get up at 5am to work out and get to bed anywhere between 10:45 – midnight. Any suggestions or posts on crazy life schedules?? Oh, and I work out at home with dumbells. Can’t afford a gym and can’t get up any earlier to get to one!
Thanks again for your awesome site. Dig the ink, the humor, and the straightforward, no BS info.
Cassie
25. Nov, 2012
at 8:37 am #
Jason,
I like your updated website. I have been reading your articles/books for about 1yr and have learned a lot. Thank you for what you do. I do have request…do you think you could tailor articles ( and also Renegade Diet) info to the girls out there. Maybe. Mrs Ferruggia version? :-)
07. Dec, 2012
at 1:00 pm #
Jason,
On the renegade diet. over the period of the 16hr fasting phase is chewing gum allowed (sugar free of course) and or coffee as well? Thank you.
04. Jan, 2013
at 1:15 am #
for me what sets u apart from every trainer is u put it very simple no confusing
04. Jan, 2013
at 1:46 am #
Hi there
Signed up for the newsletter did not get the promised “The 10 Biggest Mistakes That Prevent Muscle Growth.”
Regards
Oliver
20. Jan, 2013
at 6:51 pm #
Jason-
Having trouble opening my Renegade Diet I purchased almost a year ago. Followed all the rules (i.e., did not email, try to print, etc.) and it will not open. Who do I contact for support? Thanks, Ryan
04. Feb, 2013
at 11:12 pm #
Email info@jasonferruggia.com and we can get you squared away.
19. Feb, 2013
at 3:40 pm #
Hey Jason –
Last year, while working with a (female) trainer, I started lifting heavy – deadlifts, Romanian deadlifts, squats, bench, etc. etc. First, pissed me off that the guys in the gym looked at me like I had no place there. They got over it after a couple weeks and would spot me occasionally, but still – don’t look at us like we have no place with the free weights. I digress: I lost 40 lbs and 10% body fat from the training. Fast forward a year: moving over 1000 miles, two very long car trips with two kids under 3 (meaning lots of crap food), lapse in gym memberships, trying to set-up a household and life routines again, and add in the fact that I’m an emotional eater, and I’m back up 35 lbs (but only up 7% body fat, so not as bad a place as I started from, but still way more than desireable). I met with a trainer for a free consult and session when I joined my new gym and she claims that I didn’t develop enough lean body mass doing the heavy lifting and that is why I backslid the way I did.
Is that bullshit or not? I was into the heavy-lifting for about 5 months before I stopped due to the above-listed bs. Also, starting back into my weight training, where should I look to start, weight-wise? I want challenge but not injury. I also need to train up to undergo major surgery (with at least a 6 week recovery of no lifting period) and work back to lifting post-op. Any advice is greatly appreciated.
19. Feb, 2013
at 3:40 pm #
Uhm, forgot to mention that I am female. Might be worthwhile info. ;)
23. Feb, 2013
at 12:37 am #
Jay, love the “new look” site. I’ve recommended you training and the RIC to a bunch of friends lately, so hopefully you get a few more members for South Oz in the near future. Loving the RD and putting some mass back on, killing it in TT13 and loving the RIC. But man, some international shipping on the shirts would be awesome!
Keep the good stuuf coming, joing up was the best thing I’ve done in a very long time!
24. Feb, 2013
at 11:06 pm #
Thanks. Maybe shipping outside the US down the road but right now it is quite a hassle.
25. Feb, 2013
at 12:11 pm #
I’ve recently found a love for working out. And also just found your sight.. I just wanted to let you know this sight has made me actually want to follow threw with my workouts.. ull be hearing more from ne
22. Mar, 2013
at 1:02 pm #
I’m interested in trying your program. In doing some research recently I found what I thought to be conflicting info. On T-Nation article you suggested to 1 gram to 1# body weight protein intake. Also saying to get 180 grams one might eat 6 meals at 30 grams protein per meal, shake, etc…. But, under your nutrition tab on Jasonferuggia.com I thought I read about dividing your daily calories into 3 regular meals. Can you help me understand this more? Thanks for your honesty and directness. It’s a breath of fresh air!
27. Mar, 2013
at 9:23 am #
Jason bro whos the ripped guy in all your new programs
He looks like 19 *He says enviously*
24. Apr, 2013
at 7:31 am #
Hey Jason,
I had been looking for a challenging muscle-building workout that I could do outside at my local playground. Lucky for me I found your outdoor hardgainer workout: http://www.mensfitness.com/training/build-muscle/hardgainer-outdoor-workout
I’ve been doing this workout as prescribed for 5 weeks and am seeing noticeable gains in size and strength! The pistol squats alone have me practically bursting out of my jeans. I’m trying to stay in the 8-12 range by adding weight to a backpack (now up to 20lbs), and I think it’s time to invest in a weighted vest.
I would like to continue doing this workout during the spring and summer months. After 6 weeks I may try alternating weighted dips for blast strap pushups (which I actually do between two swings, since I don’t have blast straps), adding bodyweight rows, box jumps, and hill sprints. Any other suggestions or recommendations would be greatly appreciated!
Thanks again for your no-nonsense approach and motivation. Great site!
07. May, 2013
at 6:16 pm #
Hi Jason
could you please forward me the 10 biggest mistake book please as it never came through
cheers
Mary