It’s funny, but these days, with all the advances in science and technology that have been made over the last few decades, an average skinny guy has far less of a chance of ever getting significantly bigger, stronger and faster than he did twenty or thirty years ago. Why? Because there is far too much information out there and society as a whole has developed an incurable case of ADD. The Baltimore Colts won Super Bowl V while training under the watchful eye of legendary strength coach, Bill Starr. You know what their program consisted of? Bench, squat, clean-… continue reading.

The Men’s Fitness video crew stopped by Renegade Gym on Saturday to shoot some footage of Sean Hyson’s amazing transformation and his attempt at a new PR in the squat. Sean is the fitness editor at Men’s Fitness magazine and has been taking the train out from New York City to train at Renegade Gym on the weekends for over a year now. On top of that we also had a visit from one of my favorite guys in the entire fitness industry, none other than the owner of Monkey Bar Gym, Jon Hinds. For those that don’t know, Jon… continue reading.

Aside from the constant barrage of date requests I get from a fully intoxicated Britney Spears (that chick won’t take no for answer), one of the most frequent emails that’s been coming my way lately is a request for muscle building smoothie recipes. So today I’m going to show you how to make a few of my favorite drinks. The ones that don’t kill brain cells, that is. First things first- like mom always said… “Turn down that goddamn music!” “I found another condom wrapper and empty six pack under your bed!” “You history teacher called and… continue reading.

As you may know by now I suffered a torn rotator cuff and labrum that required surgery. The injury was a long time in the making and the destruction of my shoulder began many years ago when I was doing stupid things like isometronic training in the power rack and other high risk, low reward methods. Before surgery I was sitting at about 227 pounds. After several months of being incapacitated and eating like a normal human I was down to 179! Like I’ve always said, my hardgainer genetics are freakishly bad. Hell, my wrists don’t even measure seven inches… continue reading.

To build muscle fast you need to present the body with a stimulus that it isn’t used to. This stress will cause the body to adapt by building itself up bigger and stronger. Where most people go wrong is that they think they need to annihilate the muscle in order to elicit any type of response. This is counterproductive. When you annihilate the muscle with tons of sets, reps and constantly train to failure and beyon you drastically increase your recovery time. The problem with that is that training frequency is very important. So when you increase your recovery… continue reading.

Stop over thinking. That’s it. That’s one very important key to fast muscle growth. It’s that simple. Stop doing that and instead focus on what’s really important and you’ll grow a hell of a lot faster. Every day people ask me what angle they should set the incline bench to, should they do hill sprints or sled sprints, whether they should wait two hours or two and half hours between meals, if they should do six reps or eight reps on dumbbell presses, if they should rest between arms when doing 1 arm rows or do both arms and… continue reading.

Let’s say you’re training someone who’s fat and weak but their goal is to get lean. They aren’t obese but they have 25-35 pounds to lose. Pretty much like every average American. Since fat loss is the goal you might be inclined to put them on a typical “fat loss workout.” This means that they would do a total body, circuit style workout, alternating upper, lower and full body exercises with moderately high reps (8-20) and minimal rest periods (0-60). Sounds like a decent plan. Except for the fact that they are too weak to get anything out of it. continue reading.

Guys, I’ve been saying it for years- you gotta train old school and you gotta train like an athlete, no matter what your goal.  Someone who wholeheartedly agrees with me is my buddy and professional strongman competitor Elliot Hulse, who is also  the co-creator of the Lean Hybrid Muscle System (which is on sale for 50% off until tomorrow, by the way). Check out this killer post by Elliot below… If you’re like me, you probably want nothing more than to feel like a ’super-stud’ every time you take your shirt off in public. You want to have… continue reading.

If you’ve read this blog long enough you may know by now that, next to training, music is my biggest obsession in life. I go to dozens of concerts and live performances per year and could single handedly keep iTunes in business. Here’s a list of some of the newer stuff we’ve been rocking in the gym over the last few months. Some of it is recent and some of it is just stuff that I have recently gotten into or have had renewed love affair with as of late. I’ll try not to repeat any recommendations I… continue reading.

Guest Post by Brad Pilon There are three main keys to losing fat and gaining muscle. If you’re missing any of these you will most likely fail in your attempts to build a lean muscular body. So what are they? 1) Eat Less Calories than you burn off 2) Resistance Training 3) Eating enough protein to maintain muscle mass That’s as short and sweet as I can put it. Any diet can work as long as it gets you to eat less calories than you burn off. The key is to find a diet that suits your personality and… continue reading.

The pull up is one of the greatest muscle building exercises in existence, which is precisely why it’s been called the upper body squat. Lat pulldowns can’t even come close to comparing. Whenever you move your body through space the level of neuromuscular activation is dramatically higher. People all too often ask, “How much can ya bench?” A more appropriate question would be “How many pull ups can you do?” The pull up measures your strength to weight ratio better than almost any other exercise known to man. Below are the top 10 ways to improve your pull ups. 1)… continue reading.

Bill Starr was the first strength coach to work at both the collegiate and professional level. He was the strength coach for the Baltimore Colts when they won Super Bowl V. No matter what people may tell you about slide boards, balance training, Bosu balls, tempo training, occlusion training and simultaneously working one arm with the opposite leg, the fact of the matter is that not much has changed in the last forty years when it comes to effective strength training. In general, we can’t get guys any bigger or stronger today than we could back then. As Bill said… continue reading.

If you want to know how to build a bigger chest you’re in the right place. I’ll give you all you need to know including the best chest exercises and the ultimate chest workout. Let’s start by discussing some anatomy basics about the pecs. There’s an upper head of the pecs known as the clavicular head, and there’s a lower head of the chest known as the sternal head. There’s also a pec major and a pec minor. What you really need to know are the following two facts: 1) You can definitely target the upper pecs and… continue reading.

By Mac Danzig Although there are other people at the controls, manning and updating my websites, I do read all of the mail, and the questions I get asked most often (hundreds upon hundreds of times now) are about my diet. All of the emails and letters are so hard to keep up with, so I finally sat down and decided to write a comprehensive look at my diet. I’m writing this on the fly, so even though it’s long, I will most certainly leave some important things out.. ‘Sorry’ about that in advance. This is not… continue reading.

By Brad Pilon Flexible intermittent fasting is becoming a very popular way to use your body’s natural ability to burn lots of fat in a short period of time. Here is a list of the ways that flexible intermittent fasting will turbo charge your fat loss. 1. Increases Fat Burning Hormones Hormones are usually at the root of most of your metabolic functioning, and fat burning is no different. Growth Hormone is the most important fat burning hormone in your body. Fasting pushes growth hormone production into high gear and this makes your fat burning… continue reading.