If you’re picking teams for any type of sport choose the guy with the big hamstrings and J-Lo ass. You know he’ll be powerful. If you wake up one day in some Game of Thrones type world and have to fight a guy to the death in order to have your life spared choose someone with no hamstrings and a pancake ass. If his feet are pointing out to the side like Donald Duck, instead of straight ahead, that’s a pretty good sign that he’ll be easy to bring down. Hamstrings and glutes are the power muscles. They improve your… continue reading.

With Facebook’s recent change to the commenting system it makes it possible for us to restart up the weekly live Q&A’s. These will be every Friday at 12:30pm EST HERE. Make sure you like that page to stay up to date with the latest info. If you missed here’s what went down today:… continue reading.

Guest Post by Mark Crook You like “metal” music”?! Really?! But you have short gray hair, wear glasses, you’re middle-aged, you wear a suit, work a corporate job, no tattoos, drink good wine… no way!! I’ve heard this far too often and I’m sure many of you have as well. According to society, we should’ve outgrown this music by our late twenties and calmed down listening to nothing heavier than Tom Petty (I like Tom Petty, by the way, but everything has its place). I don’t care what anyone says… a gym can be playing rock or hip hop or rap… continue reading.

Guest post by Renegade Inner Circle Coach, Keith Scott When I was in high school I was a 3 sport athlete. I trained all year around for football, wrestling and baseball. There was never a month that I wasn’t in the gym, on the field, on the mat, or somewhere doing what I thought would make me the best. I had ZERO idea what I was doing, but I did stuff anyway. I would spend my weekends jumping off of my picnic table in my backyard. Why? Because someone once mentioned how great plyometrics were. What… continue reading.

Guest Post by Greg Hudson. I’ve been following The Renegade Diet for 6 weeks now. I’ve been training for around 8 years and the gains have been steady and minimal. My diet has obviously been the limiting factor. I lost 6kg of fat in 6 weeks (I’m sure body fat % has dropped and lean muscle mass increased but I wasn’t measuring it), but have had some great muscle/strength gains it would seem as well as fat loss. I’ve gone from 76.5kg to 70.5kg in 6 weeks. I went from doing 20kg weighted dips and chin-ups to doing… continue reading.

Yesterday, after finishing my daily success routine that I go through each morning I walked down Main Street to Dogtown Coffee. Along the way I checked the rent on a couple vacant spaces and nodded or said hello to everyone I made eye contact with. In a world where social interaction seems to have been replaced by staring at your cell phone I always like to go out of my way to talk to people and try to make them smile. Sometimes it just freaks them out but that’s fine too. That still brings a smile to my face and… continue reading.

I was originally gonna write this last May, after the death of MCA. But I figured the internet was full of enough articles eulogizing Adam Yauch at the time so I’d hold off. Plus it’s easy to get oversentimental about celebrities when they pass. When you wait eleven months it gives you a clearer perspective. I grew up thirty minutes outside of New York City listening to 80’s and 90’s hip hop. Run DMC, Public Enemy and LL Cool J provided the soundtrack for my youth. In the beginning I was never much of a Beastie Boys fan. Like… continue reading.

An RSC Exclusive Report – Sign up HERE to become a member today. Dealing With Pain – By Keith Scott I spend and have spent many years “fixing” people and helping them return to the field or the weight room, or just daily life. I work my “magic” to make sure people live “pain free” and without physical issues. I tell people how to rid themselves of pain and dysfunction all of the time. However, the truth is…you are going to have to learn to live and to deal with pain. The longer you train, the more “pain” you… continue reading.

Guest Post by the creator of the Fix My Knee Pain system, Rick Kaselj Knee pain sucks. Most of the time, it comes out of nowhere and starts bugging you. It leads to you avoiding squats and lunges. Plus it follows you around during the day. Let me highlight a few things that you are doing right now that are leading to your knee pain. #1 – To Much Back Squat and Not Enough Front Squat It is a natural feeling to step into the rack and move into a back squat. It is one of those… continue reading.

No, it’s not. Overtraining is real and does exist. It’s what holds back the majority of people who can’t get results. But to really reach a true, deep state of it is way harder than most people think. We, in the fitness industry, use the term because it’s easy to understand and it helps us guide you in the right direction. Skinny hardgainers actually do need to “fear” overtraining when they’re starting out because it gets them on the right path. We don’t want those guys doing three hundred sets a week and training for two hours… continue reading.

This is the third and final part of this incredible series of guest posts by my good friend, Luka Hocevar. If you missed Part I click HERE and for Part II click HERE. If you want to run a successful fitness business you need to read and apply every word of what Luka’s got for you in this three part series. I’ll let Luka take it from here. Mistake #7. Not getting and showing results or telling stories about transformations Regardless of all the other things, people want results, period. Disclaimer: If you’re not getting results you’re shit… continue reading.

Guest Post by Luka Hocevar Hey guys, this is Jay here. If you missed Part 1 of this awesome series by Luka, check it out HERE. I honestly consider it must read information for anyone in the fitness industry. Even if you don’t own a gym you’ll learn something you can apply. Hell, even if you’re not in the fitness industry at all the rules of business still apply. Without further adieu here’s more awesome info from my good buddy, Luka Hocevar… Mistake #4. Not developing a team that is hard working, loyal and looking in the same direction… continue reading.

Guest Post by Luka Hocevar Having a strong will and being stubborn is a great quality to have most of the time. My grandpa told me that and he got captured by the enemy and stabbed by a bayonet in World War 2. Being stubborn and having will power saved his life. He was an OG and he knew what he is talking about. True story. He also told me stubborn can get you in a lot of trouble and keep you stuck in your (negative) ways. Like his sneaking into the cellar to have shots of… continue reading.

Let me start out by saying that this post is not for beginners. If you’ve been training for less than two years most of what’s written below will not apply. As a newbie you need to learn proper technique and stick to the basics. Once you’ve built your foundation and packed on your first 15-20 pounds a plateau is sure to rear it’s ugly head at some point. So if that’s where you’re at right now and are wondering why you’re not gaining any muscle read on and hopefully you’ll find some useful info to get you growing again. You’re… continue reading.

Guest Post by Renegade Inner Circle Coach, Keith Scott Ice Cube has always been one of my favorite rappers of all time. I have never made a Hip Hop training mix that does not include a plethora of Ice Cube tracks. One of the best lyricists of all time, Cube brings anger, aggression, and intensity in almost all of his songs. These are a few of the ingredients that every training session needs. So, here are my top 15 Ice Cube training songs. 15. Pushin’ Weight – (War & Peace Vol. 1) – Great Cube song… continue reading.