The Jay Ferruggia Show

Are you training efficiently? Or are you like the countless others wasting time and energy every time you step into the gym? You probably fall in the latter if you're going at it on your own. And what's worse, you don't even know it. Junk volume, poor exercise selection, and inadequate pre-workout nutrition are a few of the issues I've seen over the years. And I'm here to address those, and many more, in today's Q&A. Training first thing in the morning? Here's what you need to know. [2:20] This small boost could be the key to maximal hypertrophy. [6:11] How to use fasting to reduce all-cause mortality. [7:53] What science tells us about rep ranges. [12:47] How to magically transform your training. [16:55] How much training is too much? [21:05] The 6 components of a great exercise. [26:06] What's the optimal number of sets per body part? [37:27] How long does it take for muscle atrophy to begin? [51:30] What are the bare minimums for a home gym setup (under $1,000)? [52:51] Top-5 standup comedy specials of all-time? [54:12] Sponsors: BiOptimizers - Sleep better at night and feel more relaxed and less stressed throughout the day. Go to magbreakthrough.com/jay and use coupon code JAY10 for an unbeatable offer that will transform your performance and health.

Dr. William Davis is a preventative cardiologist and the author of the groundbreaking, #1 New York Times best-seller Wheat Belly. Dr. Davis champions insights and strategies that empower individuals in health. And he's here today to discuss the ways you can reverse aging, increase muscle mass, prevent and reverse disease, and optimize your health overall. You don't want to miss this one! Listen and learn: What are the three primary causes of disease and poor health? [6:10] A simple, inexpensive way for you to reverse aging, increase muscle mass, and optimize performance overall. [12:15] Why you should stop eating grains. Immediately. [21:54] What happens to your brain when you eat wheat? [32:55] Why cutting carbs from your diet (keto/carnivore) isn't a good idea. [37:18] What is "gut leak" and why should you care? [45:30] Is supplemental collagen acceptable? [51:35] Sponsors: BiOptimizers: Sleep better at night, feel more relaxed during the day, and transform your health and performance with the most powerful magnesium supplement on the market. Go to magbreakthrough.com/jay and use code JAY10 for an unbeatable offer. Organifi: Sleep is unmatched when it comes to optimal recovery, building muscle, brain performance, mood, and overall well-being. A nightly cup of Organifi Gold provides everything you need for a great night's sleep, while also supporting relaxation and immune health. Go to organifi.com/renegade and save 20% on your order. Paleo Valley: Traveling, on the go, in between meetings, or simply in need of a quick, non-toxic snack? Paleo Valley's 100% grass-fed and finished, organically spiced, beef sticks are your answer. Go to paleovalley.com and use code JAY for 15% off your order. Mentioned in this episode: Carnivore Crisps: Coupon code JAY

Work-life balance, virtue signalling... We're bombarded with these, and the many other, cultural "norms" on the daily. Well, I think they're all bullish*t. After listening, you will too. Oh, and of course, we'll dive into some of your training questions to help you become the most dominant version of yourself both in and out of the gym. Listen and learn: How to master technique, and get strong as f*ck, on any exercise. [8:00] Are barbell good mornings a game changer? [14:23] The key to navigating social media. [15:27] What's the formula to calculate daily macros? [18:11] My raw thoughts on the state of the world. [23:50] Public Enemy or Eric B and Rakim? [32:42] The best ring row sub? [35:34] What's the optimal rep range and frequency per muscle group? [35:58] Why the concept of work-life balance is bullsh*t. [39:35] Top-5 WWE entrances? [44:33] Sponsors: BiOptimizers: Sleep better at night, feel more relaxed during the day, and transform your performance and health with the most powerful magnesium supplement on the market. Go to magbreakthrough.com/jay and use coupon code JAY10 for an unbeatable offer. Thesis: Be more focused, have more energy, and enhance your mental performance with this customized nootropic blend. Unlock your potential by going to takethesis.com and taking the assessment for your personalized formula. Use coupon code JAY to save 15%. Organifi: Sleep is unmatched when it comes to optimal recovery, building muscle, brain performance, mood, and overall health. A nightly cup of Organifi Gold provides everything you need for a great night's sleep, while also supporting relaxation and immune health. Go to organifi.com/renegade and save 20% on your order.

Looking to add more muscle? Of course you are, and I've got the one thing you need to do to maximize your gains. Arms not busting out your sleeves like you'd like? Got you covered there as well. Is the carnivore diet gonna get you your leanest? Want to live until 110? Should you incorporate deload weeks to maximize training? I'm back at ya with the answers you need to get right for the summer in today's Q&A. Listen and learn: What's the most important factor for muscle gain? [3:55] How many carbs are too many? [6:05] Is the carnivore diet the best approach to nutrition? [10:45] What's the best split to build bigger arms? [14:02] How to minimize soreness when balancing training with sports? [15:50] Are stair sprints a worthy alternative to hill sprints? [18:54] What's my daily approach to supplements? [21:05] Should you avoid bread? [25:12] To deload or not to deload? [26:13] Do carbs from fruit count towards the daily carb total? [28:40] Here's another useful tool for building bigger arms. [29:58] My favorite hype song? [36:40] Who are my all-time favorite baseball players? [40:54] Sponsors: BiOptimizers: Sleep better at night, feel more relaxed during the day, and transform your performance and health with the most powerful magnesium supplement on the market. Go to magbreakthrough.com/jay and use coupon code JAY10 for an unbeatable offer. Thesis: Be more focused, have more energy, and enhance your mental performance with this customized nootropic blend. Unlock your potential by going to takethesis.com and taking the assessment for your personalized formula. Use coupon code JAY to save 15%. Kreatures of Habit: Take the prep work out of your daily 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.

In this episode I'm slaying some sacred cows, like I normally do. I'm also sharing my thoughts on overrated exercises, things I've changed my mind on, and explaining why I think a lot of people need to get punched in the face. After listening, I'm sure you'll agree. Questions answered include: The barbell row is a classic exercise. But is it any good? [5:22] Should you train while sick? [8:40] Why I hate dumbbell flys. [13:24] What's the best way to respond when someone's talking sh*t? [14:55] When's the MMA program coming out? [19:34] What your favorite athlete, coach, influencer or whoever is doing doesn't matter. Here's why. [25:02] The surprising truth about losing fat. [27:20] How long is too long to stick to one program? [31:35] What it truly means to "not have enough time". [37:11] What are my Top-5 rock albums? [39:47] Sponsors: BiOptimizers - Who doesn't want to sleep better at night and feel more relaxed and less stressed throughout the day? Go to magbreakthrough.com/jay and use coupon code JAY10 for an unbeatable offer that will transform your performance and health. Organifi - Sleep is unmatched when it comes to optimal recovery, building muscle, brain performance, mood, and overall health. A nightly cup of Organifi Gold provides everything you need for a great night's sleep, while also supporting relaxation and immune health. Go to organifi.com/renegade and save 20% on your order. Paleo Valley - Traveling, on the go, in between meetings, or simply in desperate need of a quick, non-toxic snack? Paleo Valley's 100% grass-fed and finished, organically spiced, delicious beef sticks are your answer. Go to paleovalley.com and use coupon code JAY for 15% off your order.

Pull ups are on every top 10 exercise list out there. But does that mean they're really that great? Are they building your back or destroying your shoulders, elbows and wrists? Is there a better option? What about doing 1 set to failure versus a bunch of lower intensity sets? Are you wasting your time in the gym by doing too much and killing your gains in the process? Or is there a happy medium? Discover the shocking truth about these subjects and more in today's episode. What's the best thing you can do to improve your overhead range of motion and progress with pull ups? [1:20] The only protein source that matters. [10:50] How to avoid crushing your Central Nervous System (CNS). [11:25] Is there a key to optimizing your diet for leanness? [16:30] What's the best approach to volume and intensity to maximize muscle growth? [24:35] One of the biggest influences on my career. [35:20] Dog updates. [40:40] What are my top 5 movies? [45:30] Sponsors: Athletic Greens - Detoxifies your body, boosts your energy, and strengthens your immune system. Go to athleticgreens.com/jay to get yours today. Kreatures of Habit - Nutritionally functional and essential ingredients added to delicious gluten-free oats. Go to kreaturesofhabit.com and use coupon code "JAY20" to save. Organifi Gold - Pain soothing herbs and phytonutrients in a delicious golden "milk" that helps you sleep like a baby. Go to organifi.com/renegade to save 20%. Mentioned in this episode: Angles90 - Go to jasonferruggia.com/angles90 and use coupon code "Renegade". Bands - Go to strengthtrainingbands.com

You asked the questions, I've got the answers! Ready to obliterate obstacles, set PRs, and get shredded for summer? Well, listen up as I answer: What are my top-five leg exercises? [7:52] What's the key to maximizing muscle engagement and establishing mind-muscle connection? [11:35] What's the worst thing you can do following an injury? [14:28] Does sport-specific training really improve in-game performance? [18:40] Is being lean... a luxury? [23:30] Am I a white supremacist too?! [25:25] Why I'm Raising Hell and tossing My Adidas. [28:45] What's the best way to develop a lagging muscle group? [36:08] How big of a role do genetics play in muscle growth? [42:59] What's the best formula to calculate calories for fat loss? [44:36] Sponsors: BiOptimizers - Magnesium Breakthrough is the most potent magnesium formula ever created. Go to magbreakthrough.com/jay and use coupon code "JAY10" to save. Paleo Valley - Delicious beef sticks sourced from 100% grass-fed and grass-finished cows that are never fed grains nor harmful antibiotics. Go to paleovalley.com and use coupon code "JAY" to save 15%. Thesis - Become more focused, energetic, and productive by taking the 3 minute assessment and getting your customized nootropic blend. Go to takethesis.com and use coupon code "JAY" to save 15%.

If you're satisfied living a life filled with mediocrity, this episode isn't for you. In favor of the participation trophy mindset? This episode isn't for you. If you enjoy being weak, fat, dissatisfied and undisciplined, this episode isn't for you. Content with being just another sheep in the herd? This episode isn't for you. But, if you're ready to separate yourself from the average, become your strongest version of self and dominate the f*ck out of life, then listen up as I give you 3 of the best life tips you'll ever hear. ... And you won't find these tips in any self-help book. Sponsors: BiOptimizers - Magnesium Breakthrough is the most potent magnesium formula ever created. Use coupon code "JAY10" to save. Paleo Valley - Delicious beef sticks sourced from 100% grass-fed and grass-finished cows that are never fed grains nor harmful antibiotics. Use coupon code "JAY" to save 15%.

Sadly, most people waste the majority of their best training years. And they end up with nothing to show for it. No appreciable amount of muscle. No visible abs. No impressive strength levels. They just spin their wheels and end up looking and feeling just like everyone else. Why even bother training if that's the outcome? There's a better way. And I'm gonna show it to you. Listen and learn: What training split to use for the best results. How to sequence exercises properly for more gains and less pain. What rep range to focus on to build muscle faster. How much volume to do so that you avoid overtraining. How much protein to eat to maximize hypertrophy. How many warmup sets to do to optimize performance. Crucial tips for preventing injuries. Sponsors: Athletic Greens - Detoxifies your body, boosts your energy, and strengthens your immune system. Paleo Valley - Delicious beef sticks sourced from 100% grass-fed and grass-finished cows that are never fed grains nor harmful antibiotics. Use coupon code "JAY" to save 15%. Kreatures of Habit - Nutritionally functional and essential ingredients added to delicious gluten-free oats. Use coupon code "JAY20" to save.

Danny Kavadlo is one of the world's leading authorities on calisthenics, nutrition, and personal training. Put simply, he knows how to help people get jacked and strong AF. He's here on the Renegade Strength Show to teach you how to do it. Listen as we discuss: 5 truths you need to know about strength training. [23:38] 4 principles to live by if you want to achieve your fitness goals. [42:13] What is the real value of training splits? [45:58] How to optimize your physical AND mental performance. [50:55] Do THIS to recover and feel your best. [57:46] Sponsors: Organifi Gold - Pain soothing herbs and phytonutrients in a delicious golden "milk" that helps you sleep like a baby. Go to http://www.organifi.com/renegade to save 20%. Optimal Carnivore - Enjoy the most nutrient dense food on the planet with their encapsulated grass-fed organ complex. Go to https://www.amazon.com/optimalcarnivore and use coupon code RENEGADE. BiOptimizers - Magnesium Breakthrough is the most potent magnesium formula ever created. Go to http://www.magbreakthrough.com/jay and use coupon code JAY10.