The Jay Ferruggia Show

The people have spoken… And I heard the message loud and clear!  You want to know more about how I dominate my path and help my clients do the same… You like getting the inside scoop on how I, and the people I train, stay jacked and strong… You LOVE the listener Q&As… So that’s exactly what we’re gonna give you in this episode of the world famous Renegade Radio Podcast.   Topics Include: Why do I sometimes do higher reps than I recommend? How do you optimize row technique? How important is it to consider your morning HRV score when doing your workout that day? What are your top 5 rock bands/songs to train to? Who would you rather get in the gym with, Arnold in his prime or The Rock? What are your thoughts on doing yoga as LISS? How OCD should we get with avoiding plastics when eating and drinking? Did you ever go to college? Did you play sports? How am I currently training? What's my split? How much cardio do I do? Training tips for a 48 year old advanced lifter who wants to save his joints.  What books should you read to increase your confidence and improve your ability to have conversations with anyone? How did I grow an inch taller in my 40's? How to get back into the gym after a layoff? Top books you've read that have changed your life?  What's a typical day of eating for me?  If you sacrifice your health for money you will end up with neither. True or false? How have my dogs handled the multiple moves? Favorite carb sources to gain size/strength after white rice and berries?  Predictions for Summer Slam? Following a PPL split and arms are lagging behind. Any suggestions?  Why did you move to the 305? What clients do you most enjoy coaching? Sponsors: With 75 ingredients working together to help with 11 different areas of health, Athletic Greens help detoxify your body, boost your energy, and strengthen your immune system. Cured Nutrition makes CBD-infused products from Colorado grown hemp that promotes deep relaxation and ultimate recovery.  Use coupon code, “Renegade” for a 15% discount. Belcampo Meat Company has the highest quality and best tasting grass-fed and grass-finished meat available anywhere.  Use code JAY10 to save 10%.  

This week we’re comin’ at ya with another hard hitting listener Q&A episode of the one and only #RenegadeRadioPodcast. If you wanna know everything I personally do to prepare to dominate my workouts, you’re in luck, because I’m gonna reveal some of my best strategies. What red-blooded man with even an ounce of testosterone doesn’t want bigger delts?  I’m gonna teach you how to do it.   And all that muscle doesn’t really mean sh*t if it’s covered up by a bunch of fat, so I’ll let you know how to boost your metabolism so you can finally get the jacked and ripped physique you want.   We’re covering all that and much more right here, right now.   Ready? Let’s f*cking go!   Topics Include: What does a typical warm up look like for you for upper and lower session? Best options for spinal erectors hypertrophy if deadlifts flare up a lower back injury? What are your favorite overhead pressing variations? If doing full body how would you order push, pull, squat, hinge, and carry?  How to structure PPL if you want to build bigger shoulders?  Have you ever found that heavy isolation of the hamstring over time, eg. Seated leg curl leads to issues? What is the best exercise for lower lats?  How can I build some tree trunk legs at home with just DB’s up to 80’s? Have you tried Tonal or tempo mirror style home gym or similar, are they any good?  Top 3 suggestions for someone coming back to the gym after more than 18 months?  How would you design a 3 way chest/back, legs, shoulders/arms split? I only press with dumbbells… am I missing out on any gains by not using a barbell whatsoever?  What is your pre workout routine? How many hours between meals, MAX? To build size. Can’t eat every two hours due to work.  What’s the best life lesson you learned from Mountain Dog? Suggestions for raising your body’s core temperature?  If you only have one kettlebell and 20 min a day to train on which exercises should I focus on? This episode is brought to you by biOptimizers.  Blood Sugar Breakthrough is the most potent, all natural, clinically proven solution to regulate blood sugar.  Go to BloodSugarBreakthrough.health/Renegade and use the coupon code JAY10 to save up to 38% off your order.   This episode is also brought to you by Epoch Whey Protein.  Epoch Whey Protein is a verified grass-fed whey isolate that is derived from the milk of Ireland cows.  It has no soy, no added sugars, no artificial colors or flavors, no gluten and it is non-GMO.  This incredible tasting protein gives your muscles what they need and nothing they don’t.  Go to YourEpoch.com and use the coupon code JAY to save 20% on your order today! This episode is also brought to you by Organifi.  With pain-soothing herbs, antioxidants, & phyto-nutrients all in one delicious, soothing “Golden Milk,” Organifi Gold will help you sleep better at night and feel amazing in the morning.  Click HERE or go to www.organifi.com/renegade to get yours today and get 20% off your order.

Rich Diviney draws upon 20+ years experience as a US Navy SEAL Officer, where he completed 13 overseas deployments.  Throughout his career he achieved multiple leadership positions, including Commanding Officer.   During his time as the officer in charge of training for a specialized command, Diviney reworked the selection and assessment program to identify key attributes rather than just skills.  This allowed him to more effectively explain the success and failure of candidates and more importantly it allowed him to put together the highest performing team possible.   Since retiring from active duty Rich has worked as a speaker, facilitator and consultant with the Chapman & Co. Leadership Institute and Simon Sinek Inc.  He's also the author of the incredible book, The Attributes: 25 Hidden Drivers of Optimal Performance.   In this episode Rich explains how you can discover and develop the attributes that will help ensure your own success as well as the success of any team you may lead.   Listen as we discuss: His background and how he became a US Navy SEAL.   [5:35] What is the difference between skills and attributes?  [8:17] What are the five categories of optimal performance?  [11:03] Can counterintuitive attributes like impatience and non-competitiveness help drive success?  [14:50] Why fear of rejection may NOT be what’s holding you back.  [17:59] What is the difference between task switching vs. multitasking?  [19:52] Why optimal performance is not the same thing as peak performance.  [22:14] What five attributes do all great leaders possess?  [24:45] How to become a decisive person.  [32:25] Is it possible to become more empathetic?  [34:54] How to build trust as a leader and as a team.  [38:19] Secrets of building high performance teams.  [42:52] Which is more important, skills or attributes?  [44:26] Rich’s best advice for building your self confidence.  [47:25] Should you work on your weaknesses or double down on your strengths?  [50:26] How you can train yourself to be more disciplined and motivated.  [51:49] Do the questions you ask yourself determine your level of happiness and success?  [54:46] This episode is brought to you by paleovalley.  Their delicious beef sticks are sourced from 100% grass-fed and grass-finished cows that are never fed grains nor harmful antibiotics.  Go to paleovalley.com and use the coupon code “JAY” to save 15% off your order today.   This episode is also brought to you by biOptimizers.  Blood Sugar Breakthrough is the most potent, all natural, clinically proven solution to regulate blood sugar.  Go to BloodSugarBreakthrough.health/Renegade and use the coupon code JAY10 to save up to 38% off your order.   This episode is also brought to you by Formula Nootropics.  To become more focused, energetic, and productive go to FindMyFormula.com, take the 3 minute assessment, and based on their data set, you’ll be recommended four nootropic variations to test in your first month.   Use the coupon code JAY to receive 15% off your first shipment.  This episode is also brought to you by Organifi.  With pain-soothing herbs, antioxidants, & phyto-nutrients all in one delicious, soothing “Golden Milk,” Organifi Gold will help you sleep better at night and feel amazing in the morning.  Click HERE or go to www.organifi.com/renegade to get yours today and get 20% off your order.

Questions have continued to pour in from you, the listeners, so we’re gonna keep giving you the answers.   In this info-packed episode you’re going to learn how to get jacked without beating the hell outta your joints, how to find the right coach or mentor, how to market like a genius, and a lot more to help you dominate your path.   What are your plans for your garage gym and what are some of the pieces you’ll be buying? What are the top 5 exercises for longevity and strength?  Best plan to get someone jacked for a movie? Can you recommend a budget friendly cable pulley for a squat rack? How would you program reverse deadmills? As part of a warm up or within a workout? Efficacy of super slow HIT/ 1 set to failure approaches? Is the volume too low for hypertrophy? What are some elbow and wrist friendly triceps isolation exercises? Skull crushers hurt.  Best training split for advanced (34 years lifting) I love push/pull/legs MFW. Is that enough?  What’s your favorite deadlift variation? How do I best combat elbow pain when training back and arms? Thoughts on pre workout? What’s your take on sugar alternatives like stevia, erythritol, etc? Is it ok to eat bison every day? Can I keep my gains with three 60 minute full body workouts a week? Best ways to find a mentor or coach to work with? What should I look for in one? 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.  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. This episode is also brought to you by paleovalley.  Their delicious beef sticks are sourced from 100% grass-fed and grass-finished cows that are never fed grains nor harmful antibiotics.  Go to paleovalley.com and use the coupon code “JAY” to save 15% off your order today.  This episode is also brought to you by Belcampo.  Food quality matters, especially when it comes to the meat you eat!  Belcampo’s farms produce only the highest quality grass-fed, grass-finished meat. Go to Belcampo.com/Jay and use the coupon JAY10 to save 10%.   This episode is also brought to you by Timepiece Monthly.  Timepiece Monthly is the Premier Watch Club, Globally, offering up amazing quality wristwatches in all sorts of styles, hand-matched to your style preferences, hand-wrapped and shipped to your door each month or quarter. With a ton of other community-first features, Timepiece Monthly knows what makes watch lovers “tick”.  This company is taking the watch community by storm, so upgrade your watch game today at www.timepiecemonthly.com and use code “JAY20” for 20% off your first month’s subscription.  

Questions…. You have them. Answers… I got em’!  In this episode of the world renowned Renegade Radio Podcast we’re comin at ya with a listener Q&A.   I’m answering your questions on a variety of topics that will help you build a stronger body and live a better life.   Topics Discussed Include: What is my current opinion on intermittent fasting?  We all know how to gain muscle now, but what's the best way to retain it? How would you program farmers walk into a pull/push/legs/arms split? How much Nas is too much Nas on a gym playlist? Where would you set up the calories on a cut for an active athlete training more than once a day? Timeline on moving back to Cali? Would you ever move back to NJ?  What's your go to coffee brand these days? Time is running short, what is your last meal, including dessert? Have you ever tried eliminating caffeine completely or is it something you would consider? Opinion on resting a minimum of 3 min between sets regardless of exercises for optimal results? Have you found any boxer briefs that won't ride up?  I remember the 420 bar experience you shared:) Is that a typical experience for the 420. Beginners approach to increase vertical/dunk a basketball? Do you think actors take drugs when they prep for movies? Tacos el pastor or carne asada? Do you subscribe to certain rep ranges for certain muscles?  i.e. calves higher reps, biceps higher etc. What's your best replacement/adjustment for Glute Hams without a Glute Ham bench? Trying to break my phone addiction...help? (It's the worst of my addictions) Full body workout for women 40+ who are intermediate lifters? What do you think about strongman training? Do you still advocate lots of band dislocations and pull apart through the day/week/training session? This episode is brought to you by Organifi.  With pain-soothing herbs, antioxidants, & phyto-nutrients all in one delicious, soothing “Golden Milk,” Organifi Gold will help you sleep better at night and feel amazing in the morning.  Click HERE or go to www.organifi.com/renegade to get yours today and get 20% off your order. This episode is also brought to you by Epoch Whey Protein.  Epoch Whey Protein is a verified grass-fed whey isolate that is derived from the milk of Ireland cows.   Go to YourEpoch.com and use the coupon code JAY to save 20% on your order today! This episode is also brought to you by paleovalley.  Their delicious beef sticks are sourced from 100% grass-fed and grass-finished cows that are never fed grains nor harmful antibiotics.  Go to paleovalley.com and use the coupon code “JAY” to save 15% off your order today.  

After 27 years as a park and recreation administrator Nate Wilkins decided to reinvent himself.  Inspired to overcome his own weight gain and health issues he set out not only to reclaim his own health and fitness but to also help others do the same regardless of age.   He became a fitness coach and he is the co-creator of The Ageless Workout, founder of The NOW Group, and co-founder of Panache Wellness & Fitness.  He’s also the author of The Now Factors for Success book series and recognized as one of the 100 most influential African Americans in Kansas City, MO.   Whether you want to live to see 100 like Nate does, or you want to know how to strengthen your body, mind and character at any age, this episode is for you!  Listen as we discuss: Nate’s background and how he discovered health and wellness is his calling.  [7:41] The Now Factors for Success and what his biz looks like today.  [13:23] What does it mean to recreate yourself by “stretching your struggle”?  [16:16] What are the Ageless Workout and The NOW Group?  [18:39] What does a typical week of fitness look like for Nate?  [22:11] The meditation practices he uses to help him hit his goal of reaching 100 years old.  [25:14] How can you develop a “Michael Jordan” mindset to overcome all challenges?  [29:04] How important are your relationships to your overall well being?  [35:00] Advice for cutting ties with friends or family members who are no longer right for you.  [39:22] What are some of his favorite recovery methods?  [42:49] How does he recommend for older and out of shape people to approach fitness?  [44:05] The simple nutrition guidelines that keep him looking and feeling great.  [49:30] His thoughts on taking 100% responsibility for your health and wellness.  [52:54] What’s currently on Nate’s workout playlist?  [56:21] This episode is 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. 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 Epoch Whey Protein.  Epoch Whey Protein is a verified grass-fed whey isolate that is derived from the milk of Ireland cows.  It has no soy, no added sugars, no artificial colors or flavors, no gluten and it is non-GMO.  This incredible tasting protein gives your muscles what they need and nothing they don’t.  Go to YourEpoch.com and use the coupon code JAY to save 20% on your order today! This episode is also brought to you by Formula Nootropics.  Nootropics are nutrients proven to improve brain performance. Some call then cognitive enhancers or smart drugs.   Formula is the world’s first personalized nootropics company.  They built a recommendation engine that's able to predict which nutrients you should be taking, in what combinations and the right dosages.  To become more focused, energetic, and productive go to FindMyFormula.com, take the 3 minute assessment, and based on their data set, you’ll be recommended four nootropic variations to test in your first month.   Use the coupon code JAY to receive 15% off your first shipment. 

This week we’re comin at ya with another jabroni beatin’, pie eatin’, trail blazin’, eyebrow raisin’ Q&A episode of the world-famous, Renegade Radio Podcast.   If you wanna get jacked and strong AF, this is the episode for you.  Thanks to all of you who submitted your questions.  Keep em' coming and I’ll keep giving you the answers to help you build a body that turns heads.   If ya smeeeeeeell what the Transformation King is cookin’!  What bodyfat % do you let guys lean bulk to before doing a mini cut? Total exercise amount for each body part? Tips to increase mobility enough to overhead squat? What's your opinion on donkey calf raises vs standing calf raises?  I have been lifting for years yet don't look like I lift at all. Any suggestions? Seated vs lying leg curl. If you could only have 1 and what is your preference? How do you balance living in the moment vs getting things done? Do you let your athletes make choices in their training? Like Splits, exercise selection, etc. What do you do on deload weeks? What are your thoughts on training with bands? Are they less impact on the joints?  Will you ever put out online programs again? Renegade Strength Club is fire. How do I build muscle while playing sports? If you cool jasmine rice in the fridge for 24 hrs then reheat it, does it become anti- inflammatory? Would you still do a push day if you have a shoulder impingement?  Full body workout with just an upper push pull and a lower. Enough to get the job done? This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with 11 different areas of health, Athletic Greens helps detoxify your body, boost your energy, and strengthen your immune system. Get all your vital nutrition in 30 seconds or less at www.AthleticGreens.com/Jay to claim your Renegade Radio special offer. 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. 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 Formula Nootropics.  Nootropics are nutrients proven to improve brain performance. Some call then cognitive enhancers or smart drugs.   Formula is the world’s first personalized nootropics company.  They built a recommendation engine that's able to predict which nutrients you should be taking, in what combinations and the right dosages. To become more focused, energetic, and productive go to FindMyFormula.com, take the 3 minute assessment, and based on their data set, you’ll be recommended four nootropic variations to test in your first month.   Use the coupon code JAY to receive 15% off your first shipment.   

Paul Epstein is a globally renowned expert on how purpose impacts everything we do and he’s got the wins to show for it.  He’s also a keynote speaker, coach, consultant and the author of the #1 bestselling book, The Power of Playing Offense.   Paul spent nearly 15 years as a pro sports executive for several NFL and NBA teams, global agencies, and the NFL league office.  He transformed numerous NBA teams from the absolute bottom in league revenue to top-two in financial performance.  He’s also broken every premium revenue metric in Super Bowl history as the NFL’s sales leader.   He believes his many accomplishments are directly connected to the moment he found his Why - the purpose that drives him in everything he does.  Now Paul’s mission is to help others discover their Why, ignite their passion and purpose, and ultimately fulfill their true potential.   Listen as we discuss: Paul’s background and how he found his calling. [3:58] What are his core values and why should you establish your own?  [11:04] Why his life wouldn’t be what it is today without belief and growth.  [13:00] A simple framework for going after what you really want.  [17:31] Game changing advice on building relationships.  [21:07] Paul’s book and The 5 Pillars of Playing Offense.  [26:58] What creates a great culture?  [35:00] The difference between partners, tourists and prisoners on a team.  [38:29] How to deliver feedback for optimal results.  [40:10] What are the traits that great leaders possess?  [45:28]  What are Paul’s daily habits, rituals and non-negotiables?  [49:34] Who are his favorite athletes of all time?  [55:10] This episode is brought to you by Epoch Whey Protein.  Epoch Whey Protein is a verified grass-fed whey isolate that is derived from the milk of Ireland cows.  It has no soy, no added sugars, no artificial colors or flavors, no gluten and it is non-GMO.  This incredible tasting protein gives your muscles what they need and nothing they don’t.  Go to YourEpoch.com and use the coupon code JAY to save 20% on your order today! 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! 

In this listener Q&A episode we cover a variety of topics that will help you reduce injuries and improve your joint health, and build size and strength faster. We also talk about music, fashion, essential life skills and a whole lot more.  Specific topics addressed include: - How to bulletproof your elbows and knees. - How to incorporate tire flips into your training. - The best rep range for natural lifters. - The difference between training for strength, speed and hypertrophy. - How to avoid common injuries. - How to avoid excessive fatigue from your workouts. - Should you do low volume or high volume? - Should older lifters do lower reps or higher reps? - How to get published in magazines.  - The exact calorie and macro formula for muscle gain.  - Sample 20 minute workouts.  - Best exercises for core stability and lower back pain. - How to build muscle with calisthenics plus weights.  - Home gym equipment recommendations.  - Can you drink beer and hit your goals?  - My favorite shoe brands for styling and training.  - Why I first got into improv.  - How many row variations should you include in a back workout? - The top 25 hip hop songs of all time. This episode is brought to you by Belcampo.  Food quality matters, especially when it comes to the meat you eat!  Belcampo’s farms produce only the highest quality grass-fed, grass-finished meat.  Their beef, lamb, pork and poultry is certified organic and humanely raised on a climate positive farm. Go to Belcampo.com/Jay and use the coupon JAY10 to save 10%.   This episode is also brought to you by Athletic Greens. With 75 ingredients working together to help with 11 different areas of health, Athletic Greens help detoxify your body, boost your energy, and strengthen your immune system. Get all your vital nutrition in 30 seconds or less at www.AthleticGreens.com/Jay to claim your Renegade Radio special offer. This episode is also brought to you by Rock Hard Science.  The Phoenix Pro is a medically supervised acoustic wave therapy device for men.  Improve performance easily at any age from the comfort of your own home.  Go to RockHardScience.com/Jay to get $500 off the do-it-yourself home bedroom performance tool for men.  

Kofi Kingston is a WWE Superstar and the first African born WWE Champion in the company’s illustrious history.  After years of grinding, his stoic mindset and unstoppable positivity helped him reach the pinnacle of Sports Entertainment.   In this candid and illuminating discussion Kofi gives you a behind the curtains look at the adversities he overcame and lessons he learned as he climbed the ranks to become one of the most recognizable and revered stars in professional wrestling.   Aside from his many in ring accomplishments, what's most impressive is what a genuinely kind and incredible human being he is.  Whether you’re a fan of pro wrestling, or you’ve never seen a match, you’re going to love this episode.   Listen as we discuss: What was life like for Kofi growing up?  [3:36] From a cubicle to the squared circle - how he got started in wrestling. [9:05] How he approaches life with such a positive and powerful mindset.  [16:34] How did he go from a shy and quiet kid to a WWE Superstar?  [21:40] Kofi-Mania - The skin tingling story behind his first reign as WWE Champion.  [27:02] Why Kofi’s kids are his top priority when he’s home.  [46:44] How does he train and eat to keep his body strong and ready for the ring?  [54:36] What does he do for recovery and mobility?  [1:01:27] Kofi’s Top 5 MC’s (at the moment)  [1:06:18] What does he want his legacy to be when it’s all said and done?  [1:13:25] This episode is brought to you by Cured Nutrition.  CBD is a game changer when it comes to reducing inflammation and improving sleep quality. Cured Nutrition makes CBD-infused products from Colorado-grown organic hemp. Their spices and nut-based cookie dough are delicious and so easy to incorporate into any well-rounded health and fitness program. For deep relaxation and ultimate recovery try their concentrated oils and gel caps. Click HERE to get yours today and use the coupon code, “Renegade” for a 15% discount. This episode is also brought to you by Formula Nootropics.  Nootropics are nutrients proven to improve brain performance. Some call them cognitive enhancers or smart drugs.    Formula is the world’s first personalized nootropics company.  They built a recommendation engine that's able to predict which nutrients you should be taking, in what combinations and the right dosages. To become more focused, energetic, and productive go to FindMyFormula.com, take the 3 minute assessment, and based on their data set, you’ll be recommended four nootropic variations to test in your first month.   Use the coupon code JAY to receive 15% off your first shipment.