The Jay Ferruggia Show

The difference between the reflection you see in the mirror, and the person you want to become, is the choices you make each day. Far too often I hear guys say they want to look like they're fresh out of NFL training camp when they take off their shirt. But they're eating and drinking like the junior varsity offensive line coach who still fantasizes about his not so glorious, glory days. Your goals must align with your actions. And your actions must align with your words. If not, you're wasting your time and the time of everyone around you. We've all been there. And I've got the answers you need in today's Q&A... The secret to developing abs like a MMA fighter? [4:30] How to improve your vertical jump and maintain explosiveness as you get older? [9:56] The most important skill for you to develop outside of the gym? [12:58] Can you progressively overload dumbbells if you only have 5 lb. increments? [14:30] What are the Top-5 bicep exercises? [17:40] Is it possible to make pushups better for hypertrophy? [20:52] Is there an optimal angle to get the most out of pressing exercises? [25:38] What are the best exercises to alleviate knee pain? [28:51] How can hardgainers get jacked and lean? [33:02] Sponsors Paleo Valley: Easily my favorite company when it comes to natural, whole food sourced supplements, and clean, nutrient dense snack foods. Go to paleovalley.com and use coupon code JAY to find out why for yourself. BiOptimizers: Wanna know how to improve your mood, cognitive function, and performance in the gym without taking an inordinate amount of drugs or supplements? Your answer lies at magbreakthrough.com/jay and be sure to use coupon code JAY10 for an exclusive giveaway. Kreatures of Habit: Take the prep work out of your morning routine and fuel your day with these superfood oats. Get 30g of protein and all the vitamins, minerals, probiotics and enzymes to become the best version of yourself in less than 3 minutes. Go to kreaturesofhabit.com and use coupon code JAY20 to save 20%

Chief Warrant Officer 2, Nick Lavery, is an active duty member of The United States Army Special Forces - commonly known as Green Berets - currently serving the United States citizens as a Special Forces Warrant Officer, Assistant Detachment Commander. Nick is widely recognized as an experienced subject matter expert in special operations, intelligence fusion, and mission planning and execution; having won numerous awards including the Silver Star, 3 Purple Hearts, and 2 Bronze Stars. He recently released his book, Objective Secure: The Battle-Tested Guide to Goal Achievement, and he's here to share some of his experiences with you today. Sponsors JoyMode: Ever wish there was a pre-workout supplement for sex? For enhanced sex drive AND better performance head over to usejoymode.com/discount/jay and use coupon code JAY to save. Cured Nutrition: The highest quality CBD products available. Enhance deep sleep. Decrease anxiety. Improve your ability to relax and chill. And reduce aches, pains and inflammation by going to curednutrition.com and using the promo code RENEGADE.

Discover the best training split for your workouts—it's all about what you enjoy! Learn five ways to enhance your barbell back squats and simple daily changes for longevity. Explore how diet impacts skin health and effective strategies to meet protein goals without feeling overly full. Find out how to adopt new habits and reduce overuse injuries, along with a favorite exercise for shoulder development. Finally, uncover tips for optimizing your gym routine while prioritizing health and well-being.

You've got questions. And you know, I've got answers. I'm back with another jam packed Q&A to help you live and train optimally, feel your best, and crush your goals. A few of the questions I address today are: How can you avoid the inevitable elbow, forearm, and shoulder issues that come with chin-ups? [3:00] Can you make significant progress on a 4-day, push pull legs split? [7:20] What is clean failure? And how many sets should you be taking to failure? [9:18] What's the easiest way to fix poor posture? [11:12] How much protein should you be eating per day? [13:47] How do you navigate multiple rep ranges? [16:42] What's the best way to do drop sets? [28:52] How many days should you train per week? And what to do on off days? [31:18] Who are my recommended kettlebell training pros? [34:52] Sponsors BiOptimizers: Get the best in class enzyme supplement to improve digestion, reduce bloating, and absorb more nutrients from your meals. Experience the magic of high-quality enzymes by going to masszymes.com/renegade. Epoch: Not all protein powders are created the same. Don't believe me? Go to yourepoch.com and use the coupon code JAY to find out for yourself (they make some dope a$$ kettlebells too). Athletic Greens: Detoxify your body, boost your energy, and strengthen your immune system with just one scoop. Go to athleticgreens.com/jay to find out why once people start taking it, they never stop.

Wanna know how to lose fat fast? I've got everything you need to know on today's episode. We cover the exact details of training, cardio, diet, macros, what to eat, how to recover, daily activity, sleep, supplements and more. If you're ready to finally see your abs and lose the love handles once and for all this is the episode for you. **Get the workouts, diet, and coaching you need to get shredded, fast. AND compete to win $1,000 at Ripped in 30** Sponsors: Optimal Carnivore: Brain Nourish is a revolutionary combination of grass-fed beef brain and lion's mane mushrooms which form the ultimate whole food nootropic to help you build a better brain. Go to amazon.com/optimalcarnivore and use coupon code RENEGADE10 to get your brain firing on all cylinders. BiOptimizers: Are you among the 75% of people not getting enough of this vital mineral which is responsible for 80% of your body's metabolic reactions? Go to magbreakthough.com/renegade and use the coupon code JAY10 to experience the deepest healing of many health problems. Organifi: If you enjoy waking up feeling tired and groggy then Organifi Gold isn't for you. For those of you looking to optimize recovery, wake up feeling refreshed, and be more relaxed during the day go to organifi.com/renegade and use the coupon code RENEGADE to save 20%.

Boosting metabolism, thyroid health, maintaining leanness, pull exercises, foam rolling, and WWE entrance songs are discussed in this episode of the podcast.

Carbs are evil they say. I say, nah. The problem with a lot of people is that their metabolism is crushed due to a variety of things... Poor sleep, excessive cardio, too much stress, the list goes on and on. **SHOCKING TRUTH** there is a way to eat carbs, gain size, feel better, think faster, AND get lean af. So listen up, because I want you to experience it for yourself. How many calories do you need to lose fat and maintain muscle? [2:08] Are shrugs a good or dangerous exercise? [10:48] What's more important for fat loss: lifting intensity or protein intake? [14:11] How do you optimize performance and results on a low carb diet? [20:30] What are the best alternatives to squats? [21:41] Is sprinting good for fat loss? If so, what's the best way to program and do it safely? [23:40] Should neck training be mandatory? [27:36] How do progress on speed and power exercises? [31:57] How to improve mobility in less time? [34:43] Sponsors: BiOptimizers: Get a bottle of their best-selling enzyme supplement included in a bundle valued at $81... FOR FREE. For an offer too good to pass up go to masszymes.com/renegadefree to grab yours while supplies last. Organifi: If you enjoy waking up feeling tired and groggy then Organifi Gold isn't for you. For those of you looking to optimize recovery, wake up feeling refreshed, and be more relaxed during the day go to organifi.com/renegade and use the coupon code REDEGADE to save 20%.

With a Master's degree from Harvard Graduate School of Education, years of clinical trial experience at Beth Israel Deaconess and Massachusetts General Hospital, and a lead coordinator role for a $1 million IARPA study on cognitive enhancement, it's safe to say that Max Newlon knows a few things about the mind. The president of BrainCO USA is here today to discuss their flagship brand, FocusCalm, and how you can use this powerful neuroscience based tool (affordably) to unlock your brain's potential. Listen as he breaks down: Can you really train your brain to become calmer and more focused? [8:33] The key to mastering meditation. [14:50] How you can use neurofeedback to change your brain activity. [18:32] When is the most effective time to meditate? [22:28] How to delay the effects of cognitive decline. [29:07] Using music to activate your genius. [34:47] One of the most powerful tools you can use to change how you think, feel, and perform. [37:15] Sponsors: Optimal Carnivore: Brain Nourish is a revolutionary combination of grass-fed beef brain and lion's mane mushrooms which form the ultimate whole food nootropic to help you build a better brain. Go to amazon.com/optimalcarnivore and use coupon code RENEGADE10 to get your brain firing on all cylinders. BiOptimizers: Get a bottle of their best-selling enzyme supplement included in a bundle worth $81... FOR FREE. An offer too good to pass up. Go to masszymes.com/renegadefree to grab yours while supplies last. Athletic Greens: Detoxify your body, boost your energy, and strengthen your immune system with just one scoop. Go to athleticgreens.com/jay to find out why once people start taking it, they never stop.

Can you look like a superhero? A competitive bodybuilder? An all pro wide receiver? A middleweight fighter? If so, how? What kind of workout and diet should you follow? And how do your genetics play into that? I address that in today's episode and also answer your questions, including: What's my take on the animal based/ carnivore-ish diet? Are landmine exercises good for building muscle? Is weight training safe for young teenagers? How to make early morning workouts safer and stronger? How to warm up for you work sets? Should I do 1-2 top sets or a bunch of submaximal sets? How do you fix poor posture? Should I train on an empty stomach? How long should I rest between single limb exercises? Is it bad to eat late at night? And more. Sponsors: HVMN: Ketone-IQ delivers a clean, focused boost of energy. It's a competitive edge your brain and body will thank you for. It's clinically proven to boost mental clarity, endurance, recovery, and more. http://ketone-iq.com/ Use promo code: JAY10 Phoenix Pro: Acoustic wave therapy device for men. Improve sexual performance, easily, at any age. Amplifies blood flow. Enhances rigidity. Repairs sensitivity. Reduces refractory time. May knock out the need for pills. Save $500 at: https://rockhardscience.com/Jay Cured Nutrition: The highest quality CBD products available. Enhance deep sleep. Decrease anxiety. Improve your ability to relax and chill. And reduce aches, pains and inflammation. http://www.CuredNutrition.com Use promo code: Renegade

Michael Brandt is the CEO and co-founder of H.V.M.N. where the mission is to redefine the limits of human performance, metabolism, and longevity. Their latest product, Ketone-IQ, unlocks the benefits of ketones. Delivering nature's superfuel - proven to support energy, focus, endurance, and more - in one drink. Michael, and his team, are committed to building what's next in human nutrition and he's here today to share some of that information with you. Listen as we discuss: Eating for performance, intermittent fasting, and using carbs to your advantage. [10:26] Nature's superfuel - in a bottle. [17:30] How to bio-hack your brain performance. [30:05] How to use sauna and cold plunges to optimize your recovery. [33:03] Why you should be spending more time barefoot. [37:22] Three tips to improve your sleep quality. [39:30] The power of community. [41:28] Put simply, Ketone-IQ WORKS! Grab yours by going to HVMN.com and be sure to use the coupon code JAY10 to save. Sponsors: BiOptimizers: Are you among the 75% of people not getting enough of this vital mineral which is responsible for 80% of your body's metabolic reactions? Go to magbreakthough.com/renegade and use the coupon code JAY10 to experience the deepest healing of many health problems. Athletic Greens: Detoxify your body, boost your energy, and strengthen your immune system with just one scoop. Go to athleticgreens.com/jay to find out why once people start taking it, they never stop. Paleo Valley: Finding high-quality, protein-rich snacks while on the go can be a challenge but these grass-fed and finished, organically spiced beef sticks have you covered. Go to paleovalley.com and use the coupon code JAY to get yours today.