The Jay Ferruggia Show

We've got a listener Q&A episode of Renegade Radio this week where we discuss training volume, frequency, intensity, recovery, my biggest mistakes and much more. Then I address the importance of "packaging and presentation," and how to show up every day as a superstar worthy of getting paid a million dollars an hour. Finally, I share some deep thoughts and life lessons on what we should all strive to avoid. Questions answered include: How many sets should you do per muscle group, per week? The difference between training for newbies and advanced lifters. How to eat for size without wrecking your gut. Optimal training frequency. One change females can make to their workouts. How to build muscle and burn fat at the same time. The key to making gains that no one talks enough about. How to present yourself like a rock star. Do clothes make the man? Tips on making meditation easier and more effective. What to do when one side is much weaker than the other. My biggest training mistake ever. Who is on my WWE Mount Rushmore? How often do I go to the beach? Programming sled pushes into your workouts. What scares me most? This episode is brought to you by MANSCAPED. Check out MANSCAPED's new Lawn Mower 3.0 Waterproof Trimmer with Advanced SkinSafe™ Technology! Millions of balls are about to become nick-free!! Use the code RENEGADE for 20% off and FREE shipping on all orders at Manscaped.com. This episode is also brought to you by Trifecta Nutrition. Make sticking to your nutrition plan simpler with organic, ready to eat and macro balanced meals shipped safely to your door! Go to TrifectaNutrition.com/Renegade and use the code 'RENEGADE' to save 30% off your first order!

Doug Bopst is an award winning personal trainer, author, speaker, and business owner. A former felon and drug addict, he achieved his credentials through his personal journey of transformation. With a lot of help from an unlikely mentor, he used his time locked up in jail to beat his demons and reinvent himself. Keeping a promise he made to his mentor and former cellmate, Doug has helped hundreds of people improve their lives through the power of fitness. Listen as we discuss: Doug's past struggles with childhood obesity, anxiety, and drug addiction. [3:09] Why the darkest day of his life turned into his biggest blessing. [9:28] How an incarcerated Tyler Durden helped change Doug's life. [12:15] How exercise helped him overcome his anger and pain. [21:41] The importance of having mentors and people who believe in you. [22:34] How did he transition from spending time in jail to becoming a successful trainer? [26:13] Mastermind groups - the power of paying to get in the room. [29:12] How to meet people of influence and build relationships with them. [32:10] How to establish and keep habits that will make you successful. [35:18] His tips for practicing gratitude and surrounding yourself with the right people. [38:27] What can you do to improve your confidence and build your self-esteem? [41:57] His biggest key to success summed up in two words. [44:33] Beware; these things are making you worse, not better... [48:11] How to know when you've outgrown your circle. [50:41] More effective tips for getting around successful people. [54:17] His daily non-negotiables. [1:00:02] This episode is brought to you by Trifecta Nutrition. Make sticking to your nutrition plan simpler with organic, ready to eat and macro balanced meals shipped safely to your door! Go to TrifectaNutrition.com/Renegade and use the code 'RENEGADE' to save 30% off your first order! This episode is also brought to you by Cured Nutrition. Cured Rise is a caffeine-free daytime CBD nootropic supplement. Infused with 9mg of Broad Spectrum CBD extract, it encourages sustained wakefulness and focus and promotes stress resilience. Their newest product, Aura, is the only supplement formulated to heal, seal, & protect your gut. It safeguards your gut lining, encourages a healthy gut microbiome, boosts immune function, improves nutrient absorption, reduces bloat, and improves your mood. Click HERE to get yours today and use the coupon code, "Renegade" for a 15% discount.

Dr. Benjamin Hardy is an organizational psychologist and best-selling author of the incredible books Willpower Doesn't Work and Personality Isn't Permanent. His blogs have been read by over 100 million people and are featured on Harvard Business Review, Forbes, Fortune and many others. This episode is packed with wisdom, insights, and practical tips you can put to use today to break through and become your best self. Topics discussed include... Does the Myers-Briggs test do more harm than good? [5:32] The importance of identifying your future self. [4:16] Why you should never be too proud to change. [6:15] How to design your future regardless of what happened in the past. [10:32] Why you are HOPELESS if you don't have a goal. [14:37] Set effective goals - ways to overcome being distracted, confused and overwhelmed with the process.[15:30] Rebuilding confidence daily, avoiding decision fatigue, and other awesome tips to help you dominate your path. [18:27] Why Dr. Hardy falls into the same traps the rest of us do, and how he gets back on track. [20:35] Why hope is freaking awesome and how to build it. [23:18] Why a great morning routine is so important for your success. [26:06] Actionable tips for creating your own winning morning routine. [29:46] Rituals for sparking creativity, the power of self-imposed deadlines, and how to use your schedule to enhance productivity. [33:32] Why a good evening routine will improve your life (and help you dominate the next day). [36:06] What does Dr. Hardy do for recovery? [38:32] The power of having a soundtrack to your life. [40:57] How to achieve flow state any time you want. [44:45] The link between social connection and flow state. [47:13] The power of focusing on ONE outcome at a time. [49:20] Make your past better and your future bigger. Here's how… [55:40] This episode is brought to you by Cured Nutrition. Cured Rise is a caffeine-free daytime CBD nootropic supplement. Infused with 9mg of Broad Spectrum CBD extract, it encourages sustained wakefulness and focus and promotes stress resilience. Their newest product, Aura, is the only supplement formulated to heal, seal, & protect your gut. It safeguards your gut lining, encourages a healthy gut microbiome, boosts immune function, improves nutrient absorption, reduces bloat, and improves your mood. Click HERE to get yours today and use the coupon code, "Renegade" for a 15% discount. This episode is also brought to you by Trifecta Nutrition. Make sticking to your nutrition plan simpler with organic, ready to eat and macro balanced meals shipped safely to your door! Go to TrifectaNutrition.com/Renegade and use the code 'RENEGADE' to save 30% off your first order!

Once again 2020 keeps trying to kick our teeth down our throat. But we gotta do what the late, great Chadwick Boseman said and, "Press on with pride. Press on with purpose." With that said, I've got another listener Q&A episode for you this week. Topics include: How I decide what companies to work with. Thoughts on training legs once per week. Lessons from bodybuilders and powerlifters. A great way to use blood flow restriction. Training for banged up guys over 40. How to train for long distance strength endurance events. Dropping all squats and deadlifts from your program. My top 5 favorite leg exercises. The secret to building your calves. Post workout nutrition. Best water filters. How to incorporate steady state cardio. What I'm up to in SoCal. This episode is brought to you by Trifecta Nutrition. Make sticking to your nutrition plan simpler with organic, ready to eat and macro balanced meals shipped safely to your door! Go to TrifectaNutrition.com/Renegade and use the code 'RENEGADE' to save 30% off your first order! This episode is also brought to you by biOptimizers. Magnesium Breakthrough is the most potent, complete, first full spectrum magnesium formula ever created. If you want to beat stress, get fit, sleep better and recover faster you need full spectrum magnesium to complete your healthy lifestyle. As a special offer only for listeners of the Renegade Radio Podcast you can get up to 40% off your order today! Go to www.MagBreakthrough.com/JAY and use the coupon code JAY10 to get yours while supplies last! This episode is also brought to you by Cured Nutrition. Cured Rise is a caffeine-free daytime CBD nootropic supplement. Infused with 9mg of Broad Spectrum CBD extract, it encourages sustained wakefulness and focus and promotes stress resilience. Cured Zen is a CBD sleep supplement that encourages relaxation, helps you ease away the stress of the day with all-natural ingredients and improves sleep quality. Click HERE to get yours today and use the coupon code, "Renegade" for a 15% discount.

Dr. Mark Cheng is my healer, my teacher, my friend and my brother. A lifelong student of healing, harming, and helping the human body through martial and medical sciences, he has devoted countless hours across continents to connect the dots for his patients. Spending time with the man will not only improve your mindset and how you operate as a human being but also leave your body feeling healthier, stronger and more bulletproof than ever before. (That is, as long as he's practicing medicine on you and not martial arts.) If you can't hang with Doc Cheng in person the next best thing is to listen to him right here on the all new #RenegadeRadioPodcast! Today YOU have the incredible benefit of learning from Mark's profound wisdom, impactful insights, and world-class coaching. Listen as we discuss: The Man, the Myth, The Legend… How Doc Cheng became who he is today. [3:43] How his knowledge and scope of practice has evolved over time. [11:25] The incredible story of how he first met legendary Russian Strength Coach, Pavel Tsatsouline. [14:04] Why he says EVERY healthcare worker needs to know what Pavel knows. [15:46] How a challenge from Pavel led Mark to train with him. [17:53] When did Mark officially become part of the RKC and how did it change the way he treats patients? [23:05] The 3 lenses through which he views patients. [25:30] Why does he credit humility for giving him the edge in his practice? [28:10] Can you make training hard AND rehabilitative at the same time? [34:39] The difference in "training" and "testing" and why you need to understand it. [40:28] Which is more important in training, tension or control? [42:15] How to improve your pressing movements and shoulder health with grip and tension. [45:10] Should you squat deep or not? Mark's thoughts on range of motion. [46:28] Is it dangerous for your knees to extend past your toes in a squat? How to assess your own ability. [55:05] How to improve the strength of your feet and why it's so important. [57:51] Why you need to learn "the 4 pry's" for squatting and hip hinging. [59:31] Why you may be creating a "false arch" by trying to grip the ground with your toes. [1:00:41] Should you ever train barefoot? [1:02:16] Is overhead pressing dangerous or essential? [1:02:47] When and how to train chest exercises through a full ROM. [1:07:45] How to ensure foam rolling is effective instead of a waste of time. [1:10:42] Awesome tips for improving the health of your shoulders, elbows, and more. [1:16:08] What is K3 and why is it a highlight of Renegade Brotherhood events? [1:18:32] The ONE thing he says you must possess to be a great coach or teacher. [1:24:07] This episode is brought to you by Trifecta Nutrition. Make sticking to your nutrition plan simpler with organic, ready to eat and macro balanced meals shipped safely to your door! Go to TrifectaNutrition.com/Renegade and use the code 'RENEGADE' to save 30% off your first order! This episode is also brought to you by Cured Nutrition. Cured Rise is a caffeine-free daytime CBD nootropic supplement. Infused with 9mg of Broad Spectrum CBD extract, it encourages sustained wakefulness and focus and promotes stress resilience. Cured Zen is a CBD sleep supplement that encourages relaxation, helps you ease away the stress of the day with all-natural ingredients and improves sleep quality. Click HERE to get yours today and use the coupon code, "Renegade" for a 15% discount.

Nate Miyaki is "The People's Physique Champ," and even more importantly, he's one helluva nice guy who I'm proud to call a friend. A 4-time Amazon #1 Best-Selling Author, Nate's work has appeared in Men's Fitness, Men's Health, Muscle & Fitness, LIVESTRONG, Bodybuilding.com and T-Nation. He was named one of The 100 Most Influential People in Health and Fitness and one of the Top 50 Hottest Trainers in America. This episode delivers incredible value to anyone interested in building a bada$$ body that feels and performs as great as it looks! You'll benefit from me and Nate just catching up like old friends and chopping it up about all things training and nutrition. Don't miss out on topics like... What has Nate been up to since we last caught up with each other? [2:16] His "reverse mid-life crisis". [5:39] Why he doesn't like competing in bodybuilding but loves the process of getting into incredible shape. [7:18] How have his training and nutrition philosophies evolved over time? [10:28] What does an average day of nutrition look like for him and his clients? [14:37] Is having carbs during the day actually better for cognitive function? [16:13] What is the optimal pre-workout meal? [23:54] Is daily fasting and having weekly cheat meals recommended? [25:55] How he gets great results from training only 2 days a week. [30:40] Why all training philosophies are right. And wrong... [39:01] The one, and MOST important, thing Nate does for recovery. [42:12] The often overlooked but most important part of your training program. [44:08] Why the "Big 3" exercises SUCK (for most people) and the importance of finding exercises that are right for you. [46:38] How is he approaching training clients during the pandemic? [49:40] Is this the resurgence of Nate Miyaki or just the rare appearance? [53:10] This episode is brought to you by Trifecta Nutrition. Make sticking to your nutrition plan simpler with organic, ready to eat and macro balanced meals shipped safely to your door! Go to TrifectaNutrition.com/Renegade and use the code 'RENEGADE' to save 30% off your first order!

Today we've got another listener Q&A for you to enjoy while in quarantine… or on vacation. Depending on where you fall on the fear/science/political spectrum. Who knows where anyone is or what's going on anymore? One thing I do know is that clangin n bangin heals what ails you. So in this episode I cover: My favorite lifting split What should beginners do What about intermediates My thoughts on steel maces, clubs and kettlebells What business outside of fitness would I start next Training programs and principles for females How many days per week can you lift for optimal results Different ways of doing push/pull/legs What's better for fat loss: high reps or heavy weights What do I think of training with masks on What are my favorite old school hip hop songs? This episode is brought to you by Trifecta Nutrition. Make sticking to your nutrition plan simpler with organic, ready to eat and macro balanced meals shipped safely to your door! Go to TrifectaNutrition.com/Renegade and use the code 'RENEGADE' to save 30% off your first order!

Scott Carney is an investigative journalist, anthropologist, and NY times bestselling author of several incredible books including "What Doesn't Kill Us," and his latest, "The Wedge: Evolution, Consciousness, Stress, and The Key to Human Resilience." He has worked closely with daredevil fitness guru, "The Iceman," Wim Hof to learn breathing techniques and to intentionally place himself into the most uncomfortable situations imaginable, in the name of building almost superhuman levels of endurance and resilience. He has traveled the globe to explore the human body's potential. Confronting fear at a cutting-edge neuroscience laboratory. Tossing heavy kettlebells with a behemoth Russian partner. Submerging his entire body in ice water in the middle of the Polish mountains. These intense experiences have helped Scott transcend his former limitations and discover a technique called "The Wedge" that can give a person an edge in just about any situation. If you want to learn how to crush your own limitations and start down the road to discovering your ultimate potential, listen as we discuss: What is "The Wedge" and how did "The Iceman," Wim Hof inspire it? [2:35] Lessons learned from Wim Hof and how they can benefit you. [5:10] What other extreme habits has he adopted and how do they help? [13:15] The power of spending time in a float tank. [16:13] Why you can't experience real comfort without first putting yourself in uncomfortable places. [22:35] The importance of consistently participating in your own "YES" time. [25:03] Why you may want someone to throw a kettlebell at you. (Seriously...) [26:23] What is flow state and why should you care? [31:37] Breathing techniques and other hacks to improve your sleep and boost your performance. [34:27] A simple way to improve your focus and cognitive function. [37:10] How you can benefit from "The Wedge," especially in these uncertain times. [40:19] This episode is brought to you by Trifecta Nutrition. Make sticking to your nutrition plan simpler with organic, ready to eat and macro balanced meals shipped safely to your door! Go to TrifectaNutrition.com/Renegade and use the code 'RENEGADE' to save 30% off your first order!

If you were on your deathbed and the end was drawing near, what would you regret? Who would you wish you would have been? What would you do differently if you had more time? Dr. Karen Wyatt has shared the final months, weeks, and moments with many of her patients. This unique experience gave her profound insight into death and dying and helped her overcome the grief of her own loss. The lessons her dying patients shared can serve as a wake up call to all of us to live our lives more fully, without regret, and in a more connected way. Listen as we discuss: How seeking to understand her own grief taught her lessons for life. [7:44] Is love the most important thing when all is said and done? [8:37] The most common regrets of people nearing the end of life. [10:16] Finding pleasure in the little things in life, and why it's so important. [11:06] Practical steps to enjoy your life today. [12:00] How to discover what really matters before it's too late. [13:58] Can you ever really be prepared for difficult times? [10:10] Why forgiving yourself is where to start when you want to improve your life. [17:44] How to talk to someone close to you who is nearing the end of their life. [19:01] Surrender - the importance of learning to accept what 'is'. [20:23] Why having quiet time and solitude is important and how to do it more often. [23:06] Simple strategies for facing and overcoming grief. [26:37] How 7 Lessons for the Living from the Dying can benefit you. [28:17] This episode is brought to you by Trifecta Nutrition. Make sticking to your nutrition plan simpler with organic, ready to eat and macro balanced meals shipped safely to your door! Go to TrifectaNutrition.com/Renegade and use the code 'RENEGADE' to save 30% off your first order! This episode is also brought to you by biOptimizers. Magnesium Breakthrough is the most potent, complete, first full spectrum magnesium formula ever created. If you want to beat stress, get fit, sleep better and recover faster you need full spectrum magnesium to complete your healthy lifestyle. As a special offer only for listeners of the Renegade Radio Podcast you can get up to 40% off your order today! Go to www.MagBreakthrough.com/JAY and use the coupon code JAY10 to get yours while supplies last!

Jason Phillips is one of the most knowledgeable and successful entrepreneurs in the fitness game. After building an incredibly successful nutrition coaching business of his own, where he worked with everyone from pro athletes to weekend warriors, he discovered his passion had evolved over time. With a clear new vision and sense of purpose, he set out to help other people build their own thriving nutrition coaching business. He founded the Nutritional Coaching Institute. He helps provide his students with the tools, mindset, and confidence they need to achieve their own dreams of impacting others through nutrition. In this awesome episode Jason shares incredible insights on how to do everything from build your own business to how to eat for optimal health, performance and a badass body. If you ever miss an episode of Renegade Radio, you don't want it to be this one! Listen as we discuss: The people and mindset that have helped him not only survive but thrive during the pandemic. [4:05] How his ability to pivot kept his business winning when others were crumbling. [7:45] 3 steps to dig yourself out of a hole and the ONE piece of advice he'd give every entrepreneur in the world. [10:06] The two biggest things missing from most coach's businesses. [18:15] What motivated Jason recently to make dramatic changes in his life? [26:50] How and why his business and impact has evolved with time. [28:55] What does his business look like today? [34:44] The no BS truth about why you're not getting results and how the pandemic actually helps. [37:32] What does his training and nutrition look like now? [42:02] How stress and adrenal fatigue factors into deciding how many carbs you should eat. [45:50] How should you train if you're experiencing adrenal fatigue? [51:29] What should your nutrition look like if you train early in the morning? [54:16] How to optimize your post-workout nutrition for incredible results. [57:25] High carb versus low carb; how to know what's right for you. [58:46] How should the average guy with a stressful job eat for optimal health and performance? [1:02:35] How can you tell if your insulin sensitivity is off? [1:03:54] Does he ever recommend a high fat, keto style diet? [1:06:35] This episode is brought to you by Trifecta Nutrition. Make sticking to your nutrition plan simpler with organic, ready to eat and macro balanced meals shipped safely to your door! Go to TrifectaNutrition.com/Renegade and use the code 'RENEGADE' to save 30% off your first order!