The Jay Ferruggia Show

For most people, most of the time, a simple full-body workout is going to be your best bet. That will give you the most bang for your buck and the results you're looking for. But what about if you're in 40's or 50's and have been lifting for years? What about if you're banged up with an accumulation of nagging injuries? What about if you're fairly strong and can move a lot of weight? What about if you still want to incorporate big barbell lifts? And do so in the safest manner possible? Then the rules have to change. In this episode, I will layout the exact template I recommend with sets, reps, exercises and more. And I give you multiple variations of it. Including how to mold it into a full-body workout if you want to. In addition to that we cover: Tips for training neck and grip. The ideal frequency of HIIT. How to incorporate MMA and boxing with your strength work. How to optimize early morning workouts. The secret pre-workout stack you should be taking. How to train around knee and back injuries. The "jacked over 40" training template. Adjustments for guys over 50. The exact sequencing you have to use in your workouts. How to reduce or avoid inflammation. Things to avoid in your workouts. How to minimize stress hormone production. My go-to breakfast. LISS cardio recommendations. This episode is brought to you by Organifi. Organifi helps you fight inflammation and improve your sleep with their outstanding, organic turmeric products. Click HERE or go to www.organifi.com/renegade to get yours today! This episode is also 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.

In 2016 Matt Dawson, the Creator and Founder of Dawson's Peak, was successful by most people's standards but he still felt an unshakeable sense of unhappiness and lack of fulfillment. He became increasingly disheartened because of his lack of a greater purpose. The best way he knew to bring about dramatic change was to intentionally put himself into uncomfortable situations and strive to push his own limits. With no previous climbing experience, he climbed some of the most extreme mountains in the world including Mt. Everest, Kala Patthar, Gokyo Ri and Cho La Pass. Spending his days hiking, reading and writing, he discovered the introspective/meditative elements of being in nature, hiking and climbing. It was then he was hit with the inspiration for Dawson's Peak, a public charity which looks to stage multiple global expeditions meant to inspire people by pushing the boundaries of peak human potential, and he discovered his life's purpose. If you're in search of purpose and passion in your own life, you don't want to miss this episode. This episode is brought to you by Organifi. Organifi helps you fight inflammation and improve your sleep with their outstanding, organic turmeric products. Click HERE or go to www.organifi.com/renegade to get yours today and get 20% off your order! This episode is brought to you by Vincero Watches. Obsessively designed to make a bold statement, Vincero makes watches that can match your hustle! Their watches aren't your cookie-cutter, minimalist design. Every collection has a distinct look and quality you can feel without the outrageous prices you'd normally expect to pay. If you're looking for the perfect time piece that will have you looking great and feeling unstoppable click HERE to order your Vincero watch today. Use the promo code "Jay15" for 15% off your order.

If you want to succeed in life you've gotta learn how to be a leader and develop the grit to overcome adversity. The all-new #RenegadeRadioPodcast features a man that may know more about both than anyone else, Jason Redman. A retired U.S. Navy SEAL, he suffered devastating injuries when he and his team came under heavy machine-gun fire while fighting the war in Iraq. Shot twice in the arm and once in the face, he managed to survive through the heroic acts of his teammates and his own will to live. Jason overcame seemingly insurmountable odds, and hardships the likes of which most people will never know, to recover and continue living a rewarding and successful life. He's the founder and Executive Director of Wounded Wear, which later became Combat Wounded Coalition, a Non-Profit organization that supports those wounded in war and families of the fallen. He's also the founder and CEO of SOF Spoken, a speaking company which provides inspirational presentations on leadership, teamwork and overcoming adversity, and the author of "The Trident: The Forging and Reforging of a Navy SEAL Leader" and his newest book, "Overcome: Crush Adversity with the Leadership Techniques of America's Toughest Warriors." Leadership isn't about having a title or being "the boss". It's about having the right mindset, taking initiative, accepting responsibility and inspiring others through your example. To learn how to develop these skills and more listen as we discuss: The chilling story behind the injuries Jason suffered in combat. [10:41] Did being physically fit help save his life? [27:39] A surprising element of strong leadership. [33:02] Why he was determined to get back in shape and the huge obstacles he overcame to do it. [39:01] What does a week of training look like for him? [44:56] The Pentagon of Peak Performance. [47:56] How to become a better leader with the "3 Rules of Leadership" and "5 Key Areas". [58:01] His "3 P's" for success and how he leads by example. [1:12:25] How Jason evaluates his "ONE thing" to create balance in his life. [1:18:43] 72 Hours to Peak Performance: How to navigate your "life ambushes". [1:24:14] The meaning behind his new book, Overcome. [1:32:16] This episode is also brought to you by Organifi. Organifi helps you fight inflammation and improve your sleep with their outstanding, organic turmeric products. Click HERE or go to www.organifi.com/renegade to get yours today and get 20% off your order! This episode is brought to you by Four Sigmatic. I use it daily for better focus, improved workouts, and deeper sleep. Four Sigmatic is gut-friendly and contains less than half the caffeine of regular coffee. Go to www.FourSigmatic.com/Jay and use the code JAY to get 15% discount. This episode is also brought to you by biOptimizers. MassZymes is the most powerful protein-digesting enzyme on the market. The formula contains 100,000 HUTs of protease per capsule which increases absorption of key amino acids and optimizes the effectiveness of the protein you're eating. Go to https://www.MassZymes.com/Renegade15 for your special offer as a listener of the Renegade Radio Podcast.

This episode includes the deepest dive on hormone optimization and HRT that we've ever had on Renegade Radio. So, it will be of extreme interest to all men over 35, and especially those over 40. Find out everything you can and should be doing to get your testosterone and other hormones to optimal levels. And why NOT doing that could lead to all kinds of health problems. We also go into great detail on everything you should be doing to maximize your sleep so that you can always perform at the highest level. After retiring from active duty as a U.S. Navy SEAL, Dr. Kirk Parsley began treating his fellow servicemen. In time he noticed a direct correlation between his patients' sub-optimal hormone levels and poor sleep habits. He helped them experience phenomenal results by addressing both issues. He became Naval Special Warfare's expert on Sleep Medicine and a member of the American Academy of Sleep Medicine. He invented Sleep Remedy, a dietary supplement designed to help people overcome the most common nutritional deficiencies that can interfere with deep, restorative sleep. Dr. Parsley is also certified in hormone modulation, consults for multiple corporations and professional athletes and teams, and lectures all over the world on sleep, wellness, and hormone optimization. This episode will not only teach you the importance of optimizing your hormones and sleep, but it also gives you actionable tips to help you do both. Note: When Dr. Parsley refers to "sub q" injections, this means subcutaneous. Listen as we discuss: How he became a U.S. Navy SEAL and found his way into med school even though he was a terrible student. [7:06] How the secrets his fellow SEALS kept from their doctors led him to specialize in sleep and hormone optimization. [17:18] What led to the "light bulb" moment when he realized sleep was the key to optimal health and performance? [21:50] How often should guys in their 40's have their bloodwork done? [31:18] What are the most important blood tests for guys in their 40's and beyond? [35:38] Does low testosterone double your risk of disease and death? [46:31] Testosterone causes prostate cancer, right? Think again… [47:12] What is the ideal test level for a man? [48:55] The optimal frequency for HRT and why intramuscular injections aren't the most effective way to take it. [53:23] The scary truth about surgery when you're 40 or older and how Kirk helps patients recover much faster. [59:53] Effective ways to recover from a concussion. [1:09:42] Symptoms of low testosterone and the MOST effective thing you can do to fix it. [1:17:46] Is the correlation between testosterone levels and erectile dysfunction misunderstood? [1:26:08] The devastating consequences of just ONE night without enough sleep. [1:29:36] Why optimal hormone levels are as beneficial to your brain as they are to your body. [1:39:30] His top tips for improving your sleep tonight. [1:45:54] Is there an optimal time of day to train to optimize performance and sleep? [1:59:50] What is Doc Parsley's Sleep Remedy? [2:04:03] This episode is brought to you by Magic Spoon. Who doesn't love a nice big bowl of cereal? The problem is, 99% of the cereals sold in stores are loaded with sugar, gluten and other junk that's just not part of a healthy diet. Magic Spoon is healthy cereal that tastes too good to be true. It's high protein, low carb and free of gluten, soy and artificial sweeteners. Click HERE or go to www.MagicSpoon.com/Jay to try it today. Use the code "JAY" for free shipping. This episode is also brought to you by Organifi. Organifi helps you fight inflammation and improve your sleep with their outstanding, organic turmeric products. Click HERE or go to www.organifi.com/renegade to get yours today! This episode is also brought to you by Vincero Watches. Obsessively designed to make a bold statement, Vincero makes watches that can match your hustle! Their watches aren't your cookie-cutter, minimalist design. Every collection has a distinct look and quality you can feel without the outrageous prices you'd normally expect to pay. If you're looking for the perfect time piece that will have you looking great and feeling unstoppable click HERE to order your Vincero watch today. Use the promo code "Jay15" for 15% off your order.

This episode of Renegade Radio features me just going solo on the mic, with no questions to answer. Just ranting on a variety of thoughts that have been going through my head recently. It's packed with simple, actionable takeaways. Stuff you should start doing and stuff you should stop doing immediately, if you want to level up your life on every front. My confidence and belief in myself is at a lifetime high right now. I share some of the things that have gotten me there and will help you do the same. Topics include: Lots of free giveaways (listen for your name). What did my DNA test reveal? My adventure trip recap and what I learned. Benefits of unplugging and getting out in nature. How to get your confidence to an all-time high. Simple things you can do daily to boost your positive energy. What can you learn from rigged elections, Hitler, and racist assholes? How to look like a champ at all times. The one phrase you should never utter, if you want people to take you seriously. How to learn and get better every day. "Heightening" and upping the ante... and why it should be part of your skill set. Reading vs. learning from experience. The common mistake most people commit that makes them look weak. What happens when your beliefs are proven wrong? The two things you need in your personal arsenal if you want to win. The stupid trend you want to avoid at all costs. (Don't look like an idiot). How to truly live authentically. Why you have to develop a messianic purpose... or perish. This episode is brought to you by Vincero Watches. Obsessively designed to make a bold statement, Vincero makes watches that can match your hustle! Their watches aren't your cookie-cutter, minimalist design. Every collection has a distinct look and quality you can feel without the outrageous prices you'd expect to pay. If you're looking for the perfect time piece that will have you looking great and feeling unstoppable click HERE to order your Vincero watch today. Use the promo code "Jay15" for 15% off your order. This episode is also brought to you by biOptimizers. MassZymes is the most powerful protein-digesting enzyme on the market. The formula contains 100,000 HUTs of protease per capsule which increases absorption of key amino acids and optimizes the effectiveness of the protein you're eating. Go to https://www.MassZymes.com/Renegade15 for your special offer as a listener of the Renegade Radio Podcast. This episode is also brought to you by Four Sigmatic. I use it daily for better focus, improved workouts, and deeper sleep. Four Sigmatic is gut friendly and contains less than half the caffeine of regular coffee. Go to www.FourSigmatic.com/Jay and use the code JAY to get 15% discount.

We've got another great Q&A episode of Renegade Radio today, featuring all the questions you guys sent in, including: How to add leg size while also being very active The benefits of lower rep training How to avoid getting sore Overhead pressing vs handstand pushups Training recommendations for senior citizens How to build muscle with calisthenics Is stretching useless? The most important thing to focus on during your workouts What you HAVE to do immediately before leaving the gym The best recovery methods to help you make faster progress The two best ways to become a nutrition expert Coffee talk Proper ab training tips And more NOTE: I'm giving away a bag of Athletic Greens to 10 listeners who leave a written iTunes review this week. So please leave your review and listen for your name on the next episode. This episode is brought to you by Organifi. Organifi helps you fight inflammation and improve your sleep with their outstanding, organic turmeric products. Click HERE or go to www.organifi.com/renegade to get yours today! This episode is also brought to you by GenoPalate. GenoPalate shows you how to eat healthier based on your genetics. It empowers you with your genetic information to walk into a store and know which foods are healthier for you. Take the guesswork out of eating right. Go to www.GenoPalate.com to receive your personalized list of 85+ foods that are healthier for you, based on your genetic profile. Use the code "Renegade" to receive a 20% discount.

We're celebrating two milestones this week. It's episode 300 of Renegade Radio. And, on top of that, as of July, I'm officially celebrating 25 years in the fitness industry. To kick off the show I'm giving away hundreds of dollars' worth of supplements. So be sure to listen for your name. If you missed this giveaway, you'll have another chance next week. On this episode I'll get into serious detail on precisely how you should be training for the best results. I'll give you the specifics of what to do when injured. And talk about the only two things you need to worry about doing every day, in every facet of your life. Questions answered include: - What does current research and real-world evidence tell us about optimal training volume? - How did I get into meditation and what are the benefits? - What are the best supplements for men over 40? - How to structure workouts over 6 days per week vs. 3. - How much conditioning to do each week and how to structure it? - What to do when you're injured? - The 2 keys to success in life. - What matters more than ANYTHING else? This episode is brought to you by Four Sigmatic. I use it daily for better focus, improved workouts, and deeper sleep. Four Sigmatic is gut friendly and contains less than half the caffeine of regular coffee. Go to www.FourSigmatic.com/Jay and use the code JAY to get 15% discount. This episode is brought to you by biOptimizers. Their P3-OM Probiotics may be the most powerful proteolytic probiotic ever developed. P3-OM supplies your gut with powerful protein-digesting bacteria that increase the pool of bioactive amino acids required for muscle growth and recovery. Go to www.p3om.com/renegade and use the code "Renegade" to receive a 15% discount.

To say Tony Jeffries is "successful" is an understatement equal to saying the NY Yankees have "good" hitters. It just ain't enough. Tony is undefeated as a professional boxer, is a 2008 Olympic bronze medalist, holds 5 European medals and is a 7-time National Champion. For most people that's more than a lifetime worth of achievement, and enough to make them spend the rest of their days on easy street, but not Tony. After his decorated boxing career was over, his drive and passion for helping people led him to the fitness industry. He has gone on to become a Level 3 Personal Trainer and co-founded the most popular gym in Southern California, Box 'N Burn. He also travels the world as an International Trainer, honing the skills of pro fighters, and sculpting the bodies of some of Hollywood's biggest stars. On top of all that, and even more importantly, he's an amazing human being and a man I'm proud to call my friend. This episode is jam packed with valuable insights that will help you improve your fitness, finances and life. Listen as we discuss: A health scare that got his attention. [5:58] The two BEST things you can do for your brain health. [9:28] The power in tracking to raise your awareness and make a change. [12:15] Has he tried THC to wind down? [15:23] Why you should turn off all notifications on your phone + the importance of delegating tasks to others. [19:40] Instagram 101: The basics of building your following. [23:45] The importance of growing your email list to monetize your business. [35:17] Why the Box 'N Burn Academy is his passion project. [38:38] The do's and don'ts for someone who is just learning how to box. [48:38] How can boxing benefit you? [50:10] Has hiring virtual assistants changed Tony's life? [54:21] That one-time Kevin Hart had a fight at Box 'N Burn. [1:00:38] What are some of his favorite boxing movies? [1:03:13] Any major life changes? [1:06:35] 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 Organifi. Organifi helps you fight inflammation and improve your sleep with their outstanding, organic turmeric products. Click HERE or go to www.organifi.com/renegade to get yours today! This episode is also brought to you by GenoPalate. GenoPalate shows you how to eat healthier based on your genetics. It empowers you with your genetic information to walk into a store and know which foods are healthier for you. Take the guesswork out of eating right. Go to www.GenoPalate.com to receive your personalized list of 85+ foods that are healthier for you, based on your genetic profile. Use the code "Renegade" to receive a 20% discount.

Austin Keen is a World Champion skimboarder and wakesurfer, successful entrepreneur, and a social media star with close to 1 million fans world-wide. He has also been featured in commercials for an array of companies such as Jeep and Subaru and appeared on several popular TV shows including Comedy Central's hit, "Tosh.0". Not bad for a guy who in 2007 backed his bags and left Georgia for California with nothing but his 1975 BMW and a dream of becoming a pro. Listed in Surfer Today's Most Influential in Wave Sports next to surfing legend, Kelly Slater, and virally shared more than any other athlete in the world, Austin is proof that fearless action coupled with hard work and perseverance is the recipe for success. If you have a dream of your own, and would like to learn from a guy who has made his come true, listen as we discuss: Where did his love for sports come from? [4:03] Why he was hooked after riding his first wave. [11:43] What is the true definition of skimboarding? [13:14] Why there is more to life than working to live: His path and mindset behind coming to California. [16:18] The odd jobs he worked to get by while he pursued his dream. [21:05] When did he start making money from skimboarding? [24:46] How to find your "center point". [27:58] The importance of doing things that fulfill your soul. [29:17] Austin's humbling journey from World Champion to businessman. [30:38] His path to financial success – challenges faced, lessons learned & more. [42:46] Was social media the biggest gift to his career? [41:58] Tips to build your own audience on social. [49:09] What is he currently putting his energy into? [54:08] Why you must keep your body in motion. [58:27] What are his non-negotiables? [1:01:55] This episode is also brought to you by Organifi. Organifi helps you fight inflammation and improve your sleep with their outstanding, organic turmeric products. Click HERE or go to www.organifi.com/renegade to get yours today! This episode is also brought to you by GenoPalate. GenoPalate shows you how to eat healthier based on your genetics. It empowers you with your genetic information to walk into a store and know which foods are healthier for you. Take the guesswork out of eating right. Go to www.GenoPalate.com to receive your personalized list of 85+ foods that are healthier for you, based on your genetic profile. Use the code "Renegade" to receive a 20% discount. This episode is also brought to you by biOptimizers. MassZymes is the most powerful protein-digesting enzyme on the market. The formula contains 100,000 HUTs of protease per capsule which increases absorption of key amino acids and optimizes the effectiveness of the protein you're eating. Go to https://www.MassZymes.com/Renegade15 for your special offer as a listener of the Renegade Radio Podcast.

I'm back from some recent travels with another solo Q&A episode. I start by sharing my thoughts on the end of Game of Thrones, Sorinex Summer Strong, old school kicks, wasting money and more. I also discuss my good friend, WWE Women's Champion, Becky Lynch. Then we get into your questions including: What is your favorite training program (sets/reps) for hypertrophy? Best way you calculate macros needed for clients How do you get started in the fitness industry? What's the best bodyweight program for building muscle? My take on 24 hour fasts. My favorite LL Cool J song? My take on the Carnivore Diet? Is a bodypart split good for building muscle? Best exercises to keep your athleticism as you age? What's my drink of choice? What are crawling movements good for and who should do them? How to pick the right workout program? How to set up two weekly leg workouts for strength and mass? Does one ever stop feeling small? What are the characteristics and personality traits that I admire and look for in a friend? This episode is brought to you by Four Sigmatic. I use it daily for better focus, improved workouts, and deeper sleep. Four Sigmatic is gut friendly and contains less than half the caffeine of regular coffee. Go to www.FourSigmatic.com/Jay and use the code JAY to get 15% discount. This episode is also brought to you by Organifi. Organifi helps you fight inflammation and improve your sleep with their outstanding, organic turmeric products. Click HERE or go to www.organifi.com/renegade to get yours today! Also Mentioned: BFR Shop – More Strength & Muscle Without Lifting Heavy