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Today I have part 1 of a recent interview I did for my buddy Craig Ballantyne. Craig Ballantyne: Jay, why don’t you give us a little bit of background about who Jason Ferruggia is? Some of the readers may not be familiar with your stuff, so just give us the Renegade Strength Coach background. Jason Ferruggia: Sure. I’ve been training people since the early 90’s. In 1994 I opened up Renegade Gym in New Jersey with the money I had saved up. I was actually still going to school at the time as well. Since then I have… 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.

Jungle Gym XT– There are countless exercises that can be done on the Jungle Gym XT; many more effective than using a machine or even free weights, such as pushups, flys, dips, assisted handstand pushups, leg curls, hip thrusts, ab fall outs and many more.  At Renegade Training Center we use big, basic barbell lifts as our main maximal strength exercises and then supplement with bodyweight, kettlebell, dumbell and strongman type lifts for accessory work. The Jungle Gym XT gets used at every workout, without fail. It’s also great to travel with because it’s small and light and… continue reading.

People often ask me how I have so much time to prepare meals for myself all day and the answer is… I don’t. I’m super busy, and when it comes to food preparation I’m super lazy. That’s why I’ve become a master of quick, healthy, plant based meals that anyone can make in no time. Today I want to share three of my favorite recipes with you that I eat on a regular basis. All of you that want to eliminate or at least minimize the practice of consuming unhealthy meat and dairy products are going… continue reading.

A plant based diet is obviously far healthier than a meat based diet. And it’s easy to get absolutely ripped while following a plant based diet. Unless, of course, you eat like a lot of uneducated vegetarians. Just removing meat and dairy from your diet doesn’t make you any healthier if you are still eating excessive amounts of junk food. Eating more fruits and vegetables does. My colleague, John Alvino has just created an entire set of plant based meal plans… continue reading.

— Ever since I first brought up the countless benefits of switching to a plant based diet nearly two years ago a lot of people have started making smarter nutrition choices. The problem, however is that not all foods are what they appear to be, and everything that goes into making them isn’t always listed on the label. To help clear up some of the confusion I have enlisted the help of my colleague, nutrition and fat loss expert, John Alvino. John has designed an incredible list of plant based meal plans that you can see… continue reading.

I’m taking off for my birthday today and have handed the keys over to my buddy, and someone I admire and respect greatly,  Jon Hinds of Monkey Bar Gym. Enjoy… What does it mean to be truly physically fit? Feeling physically fit is definitely different for each individual. Some people feel physical fitness is the ability to bench press 300 lbs, other people say it’s making it through a full hour aerobics class, or completing a 5k run. To me, true physical fitness is the ability to do all of these things and more, at any… continue reading.

Question: What is more important for a fighter to focus on; strength or conditioning? Answer: Neither is more important than the other. It really depends on what the particular fighter needs to work on and what his major weakness is at the time. If he is inhumanly strong yet completely gassed after a minute, then max strength work will be a complete waste of time and he should focus most of his time on conditioning. The reverse, obviously holds true for someone who is in great conditioning yet weaker than tissue paper. Determine your weakness and what is… continue reading.

Along with my friend Sean Hyson of Men’s Fitness, I had lunch on Saturday with Mac Danzig, the winner of last seasons Ultimate Fighter and future UFC champion. Upon meeting Mac for the first time one of the things you notice immediately is that he is incredibly polite and respectful; nothing like the image that they created for him through the magic of editing on The Ultimate Fighter. The second thing you notice is that his hands are incredibly huge compared to the rest of his body and that you probably wouldn’t want to get hit by one of them. continue reading.

Today we have a guest article from my friend and well respected colleague, Patrick Beith. Patrick is a world renowned speed coach who many coaches including myself, turn to when they have speed training questions. He is also having a huge sale for my readers which ends at midnight tonight. Check it out HERE. ********** The Top 10 Speed Training Myths by Patrick Beith 1. Static stretching prepares you to compete/practice Static stretching actually reduces power output. Athletes should prepare for practice by doing a dynamic warm up that moves from basic, low… continue reading.

In the midst of a three day bender, I woke up Sunday morning with an insatiable desire to lift some heavy weights. I looked across the hotel room at my friend Chris who was still in the upright position I saw him in seven hours earlier when I fell asleep. He was somehow still holding the bottle of Heineken in his hand although some of it had spilled on his shorts. “We gotta go train, bro.” “What? Are you serious?” “As a heart attack. Let’s go to breakfast with the bride and groom, eat and drink some coffee and then… continue reading.

Nutrition expert, Mike Roussell and I sat down for an interview recently and discussed the topic of building muscle. Check it out: MR: Jason, your transformation was pretty incredible going from 147lbs to 231lbs. How much trial and error did you think you went through training wise until you found what really worked? JF: Oh man, Mike, I can’t even begin to tell you. I tried so many different methods and systems it was unbelievable. I actually started out as a beginner on a six day a week high volume body part split. This was back in the… continue reading.

A Rant by Jon Hinds: In real life, we move our whole bodies almost 100% of the time. In sports, in martial arts, when climbing stairs or picking up kids or shoveling snow – we use our arms, our legs, our backs, our stomach muscles all together. Then why do 99% of all people who exercise, train their muscles in isolation instead of using functional fitness? What good is it to be able to bench 300 pounds with your back supported and your legs unengaged? Who cares if you can leg press the rack? These activities only train… continue reading.