A few weeks ago, Michael O’Neill emailed me to share his success. Today I wanted to share it with you guys. For the last twelve weeks, he has followed MGS 2.0 and The Renegade Diet to the letter. I love hearing success stories like this. Here’s what Mike had to say: “Good afternoon, Wanted to give a positive testimonial for Muscle Gaining secrets 2.0 and Renegade Diet. 12 week progress, weight remained same, BF loss 7%, neck +.5″, shoulders +1.5″, chest +1.5″, waist -1.5″, thigh +2″, bicep +2″ All PB’s out the window. Best routine I’ve ever had the pleasure… continue reading.

An RSC Exclusive Report – Sign up HERE to become a member today. The Renegade Kitchen by RSC Asst Coach Jack Penner You’re ready to take your status as a hardcore Renegade to the next level. Like Shannon Sharpe, you have an unrivaled obsession with transforming yourself into the perfect specimen, the pinnacle of invincibility. You train harder than anyone you know, religiously follow the Renegade Diet, and take every step imaginable to optimizing you’re recovery. “I’ve got it all dialed” you say, as you shovel some more jasmine rice into your perfectly healed gut. Or, so… continue reading.

The Renegade Strength Club is a group of genuinely great people who are all rooting for you to succeed. No one embodies this more than Herb Hernandez. He is consistently the first person to offer advice or lend a hand. To join Herb and hundreds of others in the Renegade Strength Club, click HERE. Give us a little background on your training history, what brought you to the RSC in the first place, and how you’ve changed since you joined. The past 20 years for me has always been the ups and down in training, Jason has written about this… continue reading.

I was celebrating my buddy Chad Waterbury’s birthday Sunday at the Bungalow in Santa Monica. Between shots of tequila, Chad and I were discussing the release of his new program HFT 2 . It’s chock full of specialization programs for each body part. So I asked him if he’d write a high frequency biceps-building plan for the Renegade nation. He obliged. This is what he recommends: Enter Chad… 1. Do brief, high-tension sets. Gymnasts that do the rings have the best biceps because they’re frequently stimulating them with intense isometric holds. 2. Use different hand positions: Rotate… continue reading.

A lot of you are very interested in the Vince Gironda: Legend & Myth book. And you know me, I could talk and read about the old school Iron Game legends all day. Here’s a small sample of what’s revealed for those of you who emailed me asking exactly what’s included: Vince Gironda: Legend and Myth by Alan Palmieri is the most complete and comprehensive writing on Vince Gironda ever. This is a must read for anyone interested in Vince Gironda. The “Iron Guru” was perhaps at his pinnacle of fame in the “Golden Years” of bodybuilding,… continue reading.

To simplify your life, increase your productivity and getter better results from your training you should always ask that question. Before you do anything. Before you start a project. Before you agree to something. Before you buy a little knick-knack to put on your desk or waste time reading some style magazine. Before you do another set of that isolation exercise. Before you log into Facebook to see where your friends took a dump today. This is the entire point of the outstanding book, Essentialism by Greg McKeown. McKeown says that before making any decision to do something, … continue reading.

In today’s episode, I sat down for a one on one chat with CEO and Founder of Onnit, Aubrey Marcus. On top of his duties at Onnit, Aubrey manages WarriorPoet.Us, a blog dedicated to expanding exploring the tools of modern philosophy and spirituality. In this wide ranging interview, we discussed shamanism, his travels across the globe, poetry and how he founded Onnit. Today’s Podcast Topics Include: What is shamanism and why YOU should care about it Why Aubrey hits the float tank at least once a month How Marijuana enhances deep tissue and mobility work Blue Lotus Oil and the… continue reading.

When it comes to the science of bio-hacking and strength training, Dr. Mike Hart is the go-to expert. Not only is he an MD, he is also a nationally published author and speaker in both the US and Canada. On today’s episode, we talked about the importance of maintaining your testosterone level as you age, debunking some of the myths around the treatments available, and how to stay in optimal condition as you age. Today’s Podcast Topics Include: The best way for athletes to get in shape How to rewire your brain The importance of breathing properly How guys can… continue reading.

Give us a little background on your training history, what brought you to the RSC in the first place, and how you’ve changed since you joined. During fall of my senior year of high school my girlfriend at the time poked fun at me for not having a butt in front of a couple other friends. At 5’11” and 155lbs she was probably right. I had never thought much about lifting since I played soccer, tennis, and volleyball. In the past I had messed around with my friends in the weight room but never for more than a week at a time. continue reading.

Guest Post by Mark Crook It’s “METAL” time again and it is also time to focus on arguably one of the biggest and most successful bands (metal or otherwise) of all time… METALLICA! I remember hearing them for the first time thinking that no other band was doing what they were doing… playing with the speed and razor sounding thrash that was the signature of their early work. At that time, the new wave of British heavy metal (NWOBHM) was in full swing and “ heavy” was Priest, Maiden, Ozzy, etc. Metallica’s intensity was on another level (with amps on… continue reading.

If you are a trainer, strength coach or a gym owner, you want to listen to Joe DeFranco. Not only is he a fitness icon and successful gym owner, he just happens to share my passion for sporting the chrome dome. Joe is the co-founder of the CPPS coaching certification and has recently teamed up with Lionsgate Films to produce a series of DVD’s on strength and conditioning. My buddy Jay Jablonski joined us for what became an instant Renegade Radio classic. Today’s Podcast Topics Include: The hidden meaning behind every Journey song Joe’s favorite supplements His thoughts on Crossfit… continue reading.

The last thing I could ever imagine doing is carrying around Tupperware containers and weighing my food all day. I need freedom and simplicity in everything I do. Otherwise my life sucks. So my approach to nutrition reflects that. When I wake up in the morning I’m not that hungry. I just need to get shit done. That’s my most productive time of the day and I need to attack my MIT (Most Important Task) with a vengeance. That means I’m drinking water and coffee and skipping food for the first couple hours. Some people freak out and… continue reading.

Jim “Smitty” Smith is one of the most innovative and respected strength coaches in the industry. He’s been featured in Men’s Health, Muscle & Fitness, Men’s Fitness and every top training website. Jim trains athletes, fitness enthusiasts and weekend warriors, helping them all achieve beyond their potential. He’s also a close personal friend of mine whom I’ve known for over ten years. If there’s a nicer, more giving, positive person in the world I’ve yet to meet him.  Today’s Podcast Topics Include: One of Jay’s biggest regrets of the last few years Smitty’s take on parenting Life lessons he teaches… continue reading.

“It is quality rather than quantity that matters.” – Seneca Author, Ryan Holiday recently came out with a great book about stoicism. It’s been selling out like a Led Zeppelin reunion tour. While reading it I couldn’t help but think how the philosophy applies to training. As Ryan says, “stoicism doesn’t concern itself with complicated theories about the world, but with helping us overcome destructive emotions and act on what can be acted upon… it’s built for action, not endless debate.” That’s like the Renegade philosophy of training. There’s no need to make it complicated. What worked for Arthur Saxon… continue reading.

The simple answer is yes, of course you can. Resistance is resistance. I don’t think you will get huge without a barbell, though. No, check that. I know you won’t. Squats, deadlifts and presses are hard to beat when it comes to packing on size. If you just did those and the rest of your exercises with dumbbells, bodyweight and kettlebells you’d be fine. But if using a bar of any sort isn’t an option for you lets look at what you CAN do, which is build some serious size and strength. We’ll start from the top. continue reading.