Bodyweight

We’re living in a scary time right now.  It seems there are still a lot more questions than answers about the global pandemic we’re all facing.   But the fact still remains, you do NOT have to let this f*cking virus or the current circumstances define you.   You still have control over your thoughts, your words and your actions.   And that’s what this episode of Renegade Radio is all about.  I’m rocking the mic solo and answering your questions on how to keep control of your fitness, nutrition and life regardless of any obstacles that try to stand in your way. … continue reading.

My guest on this episode is Executive wellness coach Anthony DiClementi. He’s the author of The Biohackers Guide to Upgraded Energy and Focus. Anthony is gonna share his story with you today about how doing “what you’re supposed to do” and following most mainstream fitness advice completely ruined his body and his health. Then he’ll explain how he healed himself and got jacked, ripped, focused, happy and healthy. We’ll talk about the biggest mistakes most people make when it comes to training and nutrition. Anthony will also share some of his best tips on… continue reading.

You often hear that skinny guys, aka “hardgainers,” should do nothing but the big power lifts. That’s sh*t advice. Most “hardgainers” have pencil necks, pipe cleaner forearms, string bean calves and tiny joints. They’re also tight and immobile. All this is what makes you a “hardgainer.” If being skinny was your only issue but you had big joints and the right structure for big lifts getting jacked would be easy. You could do any of those typical programs and you’d feel great and get huge. But you don’t, so you… continue reading.

“Everybody’s doing something. We’ll do nothing!” If I told you that I’ve got a secret that will help you stay healthier and make far better strength gains this year than any year ever before would you be interested? Yes? Okay, here it is… Do nothing. Don’t lift weights. Don’t do bodyweight stuff. Don’t run sprints. Just do nothing. For a month. Now before you all get to thinking I’ve lost my mind (which happened many moons ago) let me explain. First of all, what I’m going to tell you doesn’t apply unless you’ve been training properly for at least three… continue reading.

Being big and strong is great. But how to become more explosive is a question all athletes need to be more concerned with. Being big, strong and explosive makes someone a bad motherfucker. In most sports strength without speed is useless. Strong, slow athletes usually don’t make it to the top, unless we’re talking bout sumo wrestling. But even then, being explosive would give you a huge advantage. There are countless ways to develop explosive power but I like to keep things simple so here’s the easiest way to do it. Simply add jumps to your workout 1-2 days per… continue reading.

Recently Bret Contreras asked me for my top three assistance lifts that bring up the bench, squat and deadlift. I’m not a big fan of the barbell bench press by any stretch of the imagination (the military press is a far better, more functional, safer lift) but if someone wanted to bring it up and asked for my help here’s what I would recommend, along with three lifts to bring up the squat and deadlift as well… Bench Press Rack Deadlift/ Inverted Row- To bench press a lot of weight you need a big, thick, strong upper… continue reading.

All too often I walk into public gyms and see skinny guys plugging away, doing set after set of the worst, time wasting exercises possible. That’s why, today, I’m going to show you the most effective exercises per body part starting from the traps and working our way down to the calves. Remember that the most important factor in all of strength training is progressive overload. So forget about all the other confusing nonsense and work to get brutally strong on these exercises. When you can move head turning weights for ten reps you will be big. 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.

Barbell- Squat, Deadlift, Military press Dumbbell- 1 Arm Row, Flat Dumbbell Press, Dumbbell Military Press Bodyweight- Pistol Squat, Chin Up, Dip Kettlebell- Clean, Snatch, Swing Sandbag- Shouldering, Zercher Squat, Walking Lunge Keg- Clean, Overhead Press, Snatch Medicine Ball- Chest Pass, Soccer Throw, Rotational Throw Log- Clean, Clean and Press, Bench Press Suspension Straps- Pushups, Inverted Rows, Ab Fallouts Swiss Ball- Flat Dumbbell Presses, Flat to Incline Dumbbell Presses, Sledgehammer- Overhead Swing, Rotational Swing, Forearm Exercises Power Wheel- Handwalking, Alligator Pushup, Pike or Ab Roll Out Thick Ropes- Rows, Tug of War, Battling for Conditioning Fat… continue reading.

Guns, jacks, pipes, hooks, pythons… Whatever you call them, the fact remains that most guys want to know how to build bigger arms. While they are nowhere near as impressive, rarely seen and as intimidating as a big set of traps, you still don’t want to have and extra six inches of space in your shirt sleeves; that’s for sure. So the question is how do you go about building bigger arms? The answer is not as simple as you might assume. If it were easy, you would see tons of guys walking around with 18 inch… continue reading.

Question: I am a little confused about how to set up my conditioning workouts and what the guidelines and parameters should be. Could you help me out with that? Answer: Ok, when discussing conditioning the first thing that needs to be asked is what is your primary training goal at the moment? If it is to get huge and strong, then conditioning must be limited and can not interfere with your main workouts. If you… continue reading.

Question: Coach Ferruggia, I just wanted to let you know I have been a big fan of your stuff for years and appreciate what you do. I had a quick question about football. What do you do for conditioning with your football players? When do you do it in the weekly schedule? How often? Thanks a lot man, Jared Austin Answer: Jared,… continue reading.