Most people have a hard time feeling their lats. Thus, they have a hard time developing those muscles and building an impressive back. If that describes you here are 7 tips to help you out: 1) Lighten The Weight Most people go to heavy on all of their back exercises. 2) Slow Down Your Reps Focus on feeling the lats contract every inch of the way up and down. Don’t let momentum take over. 3) Hold Each Rep For 3 Seconds in the Contracted Position Squeeze and really focus on feeling every muscle. 4) Do Front Lever… continue reading.

Guest Post by By Yuri Elkaim, BPHE, RHN Did you know that the food industry has been feeding you “addictive” lies for years? I bet you do. And I’m not talking about the ones where they chemically engineer food with sugar, fat, and salt so that your brain is flooded with “pleasure” signals upon eating them, making them more addictive than you’re aware of. You know as well as I do that these processed and packaged foods are metabolism death foods. But have you ever considered why real foods like vegetables and fruit never have any of those “health check” symbols… continue reading.

Don’t call it a comeback. Ladies and gentleman, the Jay Ferruggia Show is back. Coming at you with a new strategy to build your body, strengthen your mind, and optimize your life. Many of you have asked where I’ve been the past two months and why I haven’t been recording shows. The reason all comes back to the need to focus. To have your One Thing that you put all of your effort into. Over the past 8 weeks, there have been a ton of… continue reading.

1. Think safety first. If you are always getting hurt no progress can be made. 2. Identify the exercises that hurt you and stop doing them. Just because lots of people tell you an exercise is great that doesn’t mean it’s for you. If it hurts stop. 3. Have a clearly defined goal. You can’t increase your 40 time, lose 20 pounds of fat and gain 20 pounds of muscle at the same time. 4. Train like an athlete. Blend dumbbells, kettlebells, bodyweight exercises and various forms of movement. 5. Train for strength gains. continue reading.

I like to keep things simple. Why? Because it’s the only way to get things done and accomplish goals. There are four things you need to do to build lean muscle, get stronger, boost your endurance, and shred bodyfat. 1) Use Some Type of Progressive Overload Over the course of time you have to add weight, do more reps, decrease rest periods or increase volume. Your body will only adapt when forced. That means pushing yourself beyond what you are currently capable of doing. You can’t get comfortable. Always strive for some type of small improvement. 2) Use Bodyweight Exercises… continue reading.

By Jack Penner, one of the coaches in the Renegade Strength Club Two types of people walk through the world. Spectators and Players. Which kind are you? Do you let others fly by, achieving the goals you dream about? Sit there on Facebook, seething at photos of those living a better life than you? You don’t wake up as the person you’re proud of by watching things happen. You don’t leave a legacy by cheering from a position of comfort. The Signs of a Spectator 1. continue reading.

Why do you do what you do? Can you answer that question in a simple, concise, concrete sentence? Most will say, “No” because you use the same faulty approach many other entrepreneurs and business owners use. You care more about what you do, instead of why do you do it. At first glance, no one really cares what you do. It’s not special. Thousands of other people probably do it too. Whether you run a gym, work in sales and marketing, or have a restaurant, you can go anywhere in the world and find people doing the exact same thing. continue reading.

Inside of you, there is a man, a leader, dying to get out. But he’s trapped. Trapped by your insecurities, social anxiety, and low self-esteem Trapped by your unwillingness to work through the difficult questions, to find your purpose, to take control of your life. It’s time to free yourself from these shackles holding you back. I know, it sounds impossible. It’s not. I’ve been there. Six figures in debt, twice. Depressed and unhappy with zero close friends or social skills. Like you, I wanted so desperately to become a man that inspires others and makes people better. That commands… continue reading.

Here’s a question that was asked recently in The Renegade Strength Club Forum, followed by my response. I’m posting it here because it could help a lot of people suffering through a similar plight. Jay, I’m coming back from multiple injuries. I recently got my bloodwork done because I just felt like something was off. And I was right. My estrogen levels are higher than my testosterone, which is low. My cortisol is high as well. I’m 5’10, 168 pounds. I am skinny fat! A guy I hired put me on six meals a day and… continue reading.

Nothing makes me happier than seeing friends succeed. The journey of improving yourself, building a successful business, and creating a life you’re proud of can be long and tiring. But having inspiring people around you serves as the most potent source of motivation. Today’s guest, Eric Cressey, is one of those people. Eric is a highly respected strength & conditioning expert who has made a name for himself in the world of fitness and baseball training. President and co-founder of Cressey Sports Performance, Eric has worked with countless athletes all the way up to the professional and Olympic levels. continue reading.

Guest Post by Logan Christoper I was incredibly weak when I was growing up. My brother, who was a star football player in high school, got me to sign up to play freshman year. The summer before that started he began training me. It’s sad to say but on that first day I couldn’t even do a regular pushup. While within a few days I was able to achieve that goal I was still far from strong. When I started benching I struggled for a long time before I could handle even a real plate on each side of the… continue reading.

Guest Post by Mitch Calvert Are you struggling with a goal right now – unsure how you will accomplish it? Maybe it’s finally getting around to building the body you want. Maybe it’s a career change you’ve been dying to make. Or maybe it’s popping the question to your girl, moving into new digs and starting the next chapter of your life. Whatever it is, do you have the goal written down with actionable steps to get there along the way? The make-it-up-as-you-go approach might get you there eventually (if you’re lucky), but it’s not optimal. Sure, that paddle… continue reading.

You’re putting too much stock in talent. Don’t get me wrong, to make it to the absolute elite level of the NFL or NBA, you need a certain amount of natural ability. But when it comes to the goals 99% of people pursue, the importance of talent is a myth. Thousands have proved this, including myself. Let me make it clear. I was born a nitwit. I had horrible people skills, didn’t understand business, and was a skinny runt. But by reading the right books, associating with the essential mentors, and drilling the most high-yield habits, I’ve focused my way… continue reading.

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.