They want to give you a trophy when you’re a young athlete whether you’re victorious or not. It’s a better representation of the world you’ll grow up in. One with no competition. No winners. No losers. Everyone just claps for you and wishes you the best in life. Always. They want you to go to college because that’s what you’re supposed to do. Don’t worry about if it will actually prepare you for life in the real world. Never mind the fact that those four years might actually be better spent getting invaluable experiences and a head start on your… continue reading.

You want to lose fat, build muscle and look sexy at the beach.  So, you gotta work out, right? Screw that. You do NOT need to workout. You need to train. There’s a huge difference. Have you ever watched a dude at the gym walk from one machine to the next? He’s got a puzzled look on his face, clearly trying to figure out what the hell to do next? That’s working out. I know you’ve seen this group of guys at the gym. They go from flat bench, to incline bench, to dumbbell bench, to machine bench… And, finally,… continue reading.

You wanna build muscle? You wanna get strong? You wanna get ripped? You wanna do it with short muscle building workouts you can do at home? In a sweet, minimalist garage or basement gym? Where you can avoid the expensive public gym memberships and the nonsense that goes along with those hell holes? I feel you. I hate most public chain gyms. Walking into that type of place usually sickens me and makes me question humanity as a whole. The sight of guys loading on weight plates and doing a two inch range of motion. The smell of fake tanner… continue reading.

Sleep is the single most important thing for improving your body composition and overall health. In Anthony DiClementi’s amazing book, The Biohackers Guide you’ll learn how to instantly improve your sleep. Topics include: -Why is it that dozens of influential thinkers, inventors, businessmen, and politicians can get away with 5, 4, or even 3 hours of sleep each night and function at a high level? The answer will surprise you – pg. 172 -5 sleep biohacks, 14 sleep improvement tools, 10+ smartphone apps, dozens… continue reading.

There are 5 components of a great pre-workout meal: 1. Protein You want just enough protein to get some amino acids in your system. That’s about 30 grams. If you are trying to gain a lot of weight, you may end up having more, but that’s just because all your meals have to be bigger. Not because more protein is better. 2. Carbohydrates Don’t get suckered into low carb hype and wonder, “Shouldn’t I avoid carbs in my pre-workout meal? The thinking is that if you avoid carbs before you train, you will burn… continue reading.

My buddy Anthony DiClementi wrote an amazing book called The Biohackers Guide to Upgraded Energy and Focus. And he’s offering to ship you a free copy. Here are a few of the secrets that you’ll be given for FREE… -10 biological essentials capable of triggering what scientists call “desirable gene expression”. Finding these vitality hacks in nature is nearly impossible – pg. 31 -26+ signs and symptoms of food sensitivity you can’t ignore. plus the “big 4 toxins” you can immediately minimize –… continue reading.

I love loaded carries and include them in every training program I design. There is nothing more functional than picking up something heavy and walking with it. It’s manly, hardcore, old school shit. Makes you feel like a badass. Especially when you’re doing them in a public gym where no one else would dream of doing such a thing. Loaded carries bulletproof your entire body from head to toe. Ankle, knee and hip stability is increased from loaded carries. Your toes, feet and abs get stronger. continue reading.

Yes, you can. Absolutely. What you shove down your pie hole is the single most important factor relating to fat loss. Diet, diet, diet. That should be your focus. You could do nothing but get up and go to work each morning, come home, sit on the couch and repeat. And still lose a significant amount of bodyfat if you’re eating properly. But that is the worst message in the world to be promoting. I hate it more than people texting at the dinner table. I loathe it. It’s that oafish, unathletic, unfit 80’s bodybuilder type of mindset. The… continue reading.

Guest post by Coach Robert Dos Remedios One of the often overlooked aspects of training is the warm-up, or  what I  like to call “Activation and movement preparation”. For many years we have used a simple yet effective and efficient pre-workout routine to get folks primed for a great training session. This is our 5-step sequence 1. Soft Tissue drills (2-3 minutes) Foam rolling has become mainstream and anyone who has ever got on a roller will attest that it can be quite addictive. We keep it direct… continue reading.

Eat for health and longevity, first and foremost. Then for performance and aesthetics. If you’re committed to training for the rest of your life, you must follow this principle and accept the importance of food quality. Unfortunately, this concept still falls on deaf ears in the fitness industry, creating a culture that sends the wrong message to thousands of people. Those looking to transform their health, performance, and quality of life. Sure, you can get ripped eating snickers and twinkies, sucking back whey protein shakes, and calorie counting your… continue reading.

When someone suggests eating a carb-rich meal before bed, do you shudder at the thought of the fat it will slap on your gut? Do you cringe thinking about all of that starch finding its way to your love handles? I hope not. Most members of the Renegade nation know the nonsense behind this myth. But, many of you still don’t trust the fact that a big, carb dense dinner will keep you lean and make your more jacked. It’s time to put the nail in the coffin. Let’s look at the facts behind why… continue reading.

The Dad Bod fad that’s sweeping the nation has got to stop. The obsession with this hideous, pear-shaped physique is ruining men. It’s giving you an excuse to walk around with 30lbs of extra fat, flapping your gut and love handles as a badge of honor. Despite this trend, there are some who express the desire to shed themselves of their Dad Bod. For those of you out there, I have one messsage. Do the fucking work. Be a leader, resist temptation, display discipline, and assert yourself as a man who masters his mind, and takes control of his life. There is no secret to… continue reading.

The task of eating healthy can seem daunting. And making time for 3-4 big meals wastes precious hours of your day. But it doesn’t have to be this way. You can stay on top of your nutrition plan without feeling overwhelmed by high performance eating. Instead of drowning in time-consuming, restrictive meal plans, follow the staple concept of the Renegade Diet and eat light throughout the day. For busy guys, having a few small meals and healthy snacks will be the perfect amount of food. It carries you through the day, letting you maintain focus… continue reading.

There are thousands of guys out there who follow a proven workout and muscle building diet. Look at their training and nutrition plan, and you’d think they were all jacked out of their minds. Yet so many stay skinny and weak, with tube steak arms, hideous belly fat, and droopy man boobs. The reason? They’re missing a critical piece of the performance puzzle. Hormone Optimization. Hormones are the signaling molecules that let you see the results of your work. Check out the 5 most important ones. And learn how… continue reading.

We just wrapped up the most recent 90 day transformation contest in the Renegade Strength Club. Both of these guys followed Renegade Workouts like Renegade Strong and dialed in their nutrition with the Renegade Diet.  There were quite a few impressive submissions, but these two guys separated themselves from the rest of the group with their insane results. Now it’s up to you vote for the grand prize winner. You get to pick who gets an ALL EXPENSES PAID beach vacation to Santa Monica, California where the winner will hang and train with me for the weekend. So… continue reading.