If you don’t have access to a full gym or even any barbells and other standard equipment fear not, my friends…. You can still get great results in the confines of your own basement or garage with nothing but your bodyweight and a set of dumbbells. Below I have listed my top 10 dumbbell exercises for strength and size. I tried to keep myself honest by only including exercises that were better with dumbbells than they are with kettlebells. So that’s why there are no swings, Turkish get ups, farmers walks (because dumbbells tend to roll out of your… continue reading.

“Just when they think they got the answers, I change the questions.” – Rowdy Roddy Piper Things get flipped upside down this week as I let my good buddy, Craig Ballantyne, interview me on my personal development throughout the course of our friendship. I leave no topic untouched as Craig pulls out the stories and thought processes behind my growth over the past two decades. We dive into the critical factors behind Renegade’s growth, the ways I keep my marriage and friendships healthy, and the strategies I use to maintain balance. You’ll notice we all go through the same… continue reading.

I used to think the definition of a “hardgainer” was a skinny dude who had trouble gaining muscle. But now I know that’s not true. A skinny ripped dude is just too lazy too eat. That’s his only problem. A “hardgainer” is the skinny fat guy who has zero muscle mass with an A-frame physique, narrow shoulders, pipe cleaner arms, a little belly and soft pecs. They’re everywhere these days. For some odd reason it seems like not as many of these guys existed years ago. The majority of skinny guys were leaner. The ever declining quality of our food… continue reading.

People often say, “Anyone can do anything.” I’ve said it. But is this really true? It’s a harsh reality to accept, but some of us have opportunities others never will. Success, happiness, financial security: these can all stem from opportunities many people never see. But you do. You see them every day. It’s no secret that once you make enough money, more does not equal more happiness. The same is true for opportunity and success. Once you hit a certain amount of resources, a lack of opportunity does not hold you back. You hold yourself back. You decide you have… continue reading.

If you want to get better, surround yourself with the right people. Never be the smartest person in the room. It hinders your growth. Living by these concepts allows me to interact with some of the sharpest minds in the fitness business, including today’s guest, Craig Ballantyne. A Men’s Health Magazine Training Expert and my long-time friend, Craig runs multiple mastermind groups and is part of some of the world’s most highly acclaimed online business seminars. Over the years, Craig has helped me become more productive, get focused and make more money, and today, he’s here to do the same for you. After the… continue reading.

What’s up, Renegades? I’m coming at you for another Q&A episode with more thoughts on training, business, and life. One thing I noticed is how much these answers reflect changes in my mindset. For example, you guys wanted to know my stance on deadlifts for size, strength, and athletic performance. What I think today is very different from what I did ten years ago. The same goes for the way I handle money and approach my day-to-day goals. Muhammad Ali has a great quote that summarizes… continue reading.

If you’re not moving forwards, you’re moving backwards. My buddy, and today’s guest, AJ Roberts is always on the move onward and upward. A former World Record holding powerlifter, AJ has been inducted into the Fitness Hall of Fame and has years of experience leading 7-figure businesses. His list of accomplishments looks like that of three people put together. Why? He never stops climbing to the top. Neither should you. As soon as you reach a new level, look for the next way up. Whether it’s networking, coming up with ideas, setting goals, or getting out of your comfort zone,… continue reading.

You must strive to make the world a better place. Doing so comes from improving yourself and the environment. Being a fit, smart, high-performing human is awesome. But at what expense? If you leave a trail of pollution and an enormous carbon footprint, are you making a positive impact? Seek to combine your ideal lifestyle with eco-friendly choices. To help you with this, health and wellness expert, Gillian Mandich, is here to talk sustainable living. A Yoga TuneUp Coach and former fitness competitor, Gillian is currently pursuing her PhD in Health and Rehabilitation Science. She also hosts a successful… continue reading.

I used to have crippling social anxiety. I was shy, couldn’t talk to people, and was a horrible communicator. But that could not be further from the person I am today. Whenever you feel this anxiety around interactions, you tend to think about how horrible things are for you. “Why do I have to be so shy? I hate it.” And beyond the emotional distress, you will never forge meaningful relationships. As bad as it is for you, it’s just as bad for the people you interact with. If you bring this anxiety to the conversation, there will be nothing… continue reading.

Brad Pilon and I continue our discussion as the conversation shifts away from The Protein Myth and Intermittent Fasting and towards training, business and happiness. Not only does Brad have a wealth of knowledge on all things fitness and nutrition, but he has also built an incredibly successful online business while staying true to his values. In addition to telling you about his recent thoughts on training, Brad was kind enough to share some valuable lessons on productivity and personal development. I have always had a tremendous amount of respect for Brad, and this conversation has only added to… continue reading.

What’s up, everyone? I just got some incredible news that I had to share with all of you. Combating the lack of access to clean water is a huge passion of mine, and back in September, we ran a Charity Water campaign alongside my 40th birthday. I am still blown away by your support, which helped raise $30,000. You guys are amazing. There was so much energy around this campaign that Scott Harrison, Charity Water’s Founder & CEO, was kind enough to come on the podcast and talk about building a start up, developing leadership skills, and generating support… continue reading.

The only way to reach your full potential is to simplify your focus. Here’s how you’ll do it. Write down all of your responsibilities. I mean everything you do on a weekly basis. Go down that list and cross off all that you can outsource. Chip away at the list so that you only have one thing you focus on each of the 4 pillars: Your personal development Your physical training Your business Your relationships You may think you have to do tons of little duties each week. False. We live in the digital age of connection. There are dozens… continue reading.

Before he appeared on the Netflix hit series, Orange is the New Black, or ABC’s How to Get Away With Murder… And certainly well before he ever stepped on the Oscars red carpet, Matt McGorry was a respected fitness trainer in New York City. He competed in powerlifting, with a best deadlift of 576 at 198 pounds, and got completely shredded for a bodybuilding contest. At the age of 28, Matt has hustled and worked his way to great success in two different industries. That’s something anyone can respect. I’ve had known Matt for a while but hadn’t talked to… continue reading.

I’m always looking for the best diet to optimize health, performance, mental clarity, and body composition. Over the years, I’ve had countless conversations with trusted nutrition experts about the best way to eat, and today’s guest, Brad Pilon, is at the top of my list. Brad is the author of industry leading books like Eat Stop Eat and How Much Protein, and has devoted his career to helping people take a simple, effective approach to fat loss and muscle gain It’s always an information packed conversation when Brad is around, so you won’t want to miss this two-part… continue reading.

In this latest episode, I’m back with another listener Q&A. I appreciate everyone who reached out with feedback on their preferred length of the show. Most of you said you liked them around 30 minutes long. I’ll mix it up a bit from time to time but we will try to keep them shorter for you. Today, I discuss the single most important reason why I train, a simple pre workout warm up routine that will bulletproof you against injuries and enhance your performance. Today’s Podcast Topics Include: A simple pre-workout warmup that will enhance your performance and bulletproof you… continue reading.