The Jay Ferruggia Show

There's one exercise that you should be doing every week of the year.  It'll strengthen your lower back, abs, and glutes while improving your posture, grip strength, balance, and coordination. What is it?  Find out, and much more, in today's episode... 3 ways to strengthen and bulletproof your lower back. [7:36] What's the best way to approach cheat meals? [11:14] When is a 5-day body part split effective? [18:39] Why including deadlifts on a pull day isn't always a good idea. [23:40] Should you be eating fewer carbs on cardio days? [25:10] This is the most studied, and proven, supplement on the planet. [28:07] 4 keys to naturally boosting testosterone. [31:05] Sponsors BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10 to save 10%. Organifi: Increase mental clarity, brain vibrance with this specialized blend that's formulated with ingredients proven to promote stimulation in learning, memory, and focus. Go to organifi.com/renegade to try Pure today. Mentioned in this episode Lucy Rice 'N Grinds (Coupon Code: JAY)

There's a simple decision that forced me out of my comfort zone, crushed my self-limiting beliefs, and helped me build the body, mindset, and life I desire... I'm sharing it with you today because it's one of the most important decisions you'll ever make.  One that will level you the f*ck up and put you among the crew of men who are getting jacked, adding figures to their bank accounts, and becoming unstoppable across all the domains of their lives.  It's time you leave average in the past and begin your journey down the path to greatness. So press play, and let's get to work...  One of the biggest training mistakes me over 40 make. [6:19] A simple approach to warm up sets. [9:42] The minimal effective dose for hypertrophy. [14:30] How to stick to your diet while traveling. [17:09] Are hip thrusts overrated? [25:25] The key to building self-discipline. [29:40] Are there anabolic benefits to healthy fats? [33:40] Is mind-muscle connection bullsh*t? [34:51] Sponsors Blokes: Every man over 40 should be getting full-panel blood work done every 6 months to maximize health and performance.  Go to blokes.co/jay to get started today.  Epoch: The highest quality, grass fed whey isolate derived from the milk of Ireland dairy cows. What your body needs, without the bs.  Go to yourepoch.com and use code JAY to save.  Mentioned in this episode Rice 'N Grinds (Coupon Code: JAY)

If you have a lagging muscle group, your training may not be the problem.  Chances are, it's not your diet or recovery either.  "Then what's the problem, Jay?! Why won't my f*cking (insert body part here) grow?!?!!!" The answer may surprise you.  Find out what it is (and a few other mistakes that are keeping you fat and weak) in today's episode... The shocking truth about higher frequency. [0:35] My Top-5 ab exercises. [7:45] What's the best training split for recreational athletes? [10:52] Best exercises for training legs at home with minimal equipment? [16:51] The common mistakes that keep you fat and weak. [17:50] Should you be worried about... your boxers?! [26:13] Allow me to reintroduce myself. [32:40] What's the secret to a hard, dense-looking body? [38:48] Ready to transform your physique, elevate your mind, and upgrade your life? Let's see if you're a fit for my 1-on-1 coaching program.  Sponsors BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10 to save 10%. Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY to get 20% off your order.  Cured Nutrition: No jitters. No caffeine. No crash. Just clean and clear brain energy for lasting, unbreakable focus. Go to curednutrition.com and use code RENEGADE to try RISE today and save 20%.

Are you in need of a deload week?  Constantly swapping out exercises?  Should you be? Press play to find out why the answers to these questions are red flags that the way you're training sucks. I'll also fill you in on what you can do to alleviate back pain, make the perfect intra-workout drink, and more... What's the solution for lower back pain? [0:50] Is training for fun a bad idea? [3:25] How do you make the perfect intra-workout drink? [7:03] What separates me from damn near every other coach on the planet? [14:23] What's the deal with leg extensions?! [31:46] Who the f*ck cares what the WHO has to say? [33:07] Sponsors Onnit: Alpha Brain is the ultimate way to get in the zone. Promote your cognitive functions like memory, processing speed, focus, creativity and more. Go to onnit.com/renegade to save 10%. Epoch: The highest quality, grass fed whey isolate derived from the milk of Ireland dairy cows. What your body needs, without the bs. Go to yourepoch.com and use code JAY to save. Cured: The highest quality CBD to help you reduce anxiety, chill out, and sleep like a baby. Try Zen, and discover what a great night's sleep feels like. Go to curednutrition.com and use code RENEGADE to save 20% on your order.

Expecting to get jacked in your basement with a bar, some dumbbells, and bodyweight is like expecting to win the lottery.  Sure, it could happen, but it's not likely... Especially if you're over 40.  If you're serious about getting jacked (and not beating up your joints along the way) you need to be training in a fully equipped gym. And if you've decided to create an iron paradise at home, I've got you covered on today's episode.  From footprint to profile, these are the machines you need from head to toe to maximize hypertrophy and joint-friendliness, with limited space. You'll also learn how to use rest periods to your advantage, naturally optimize testosterone levels, and much more... The guide to building your ultimate home gym. [0:35] Are rest periods impacting your training volume? [25:11] 5 things to avoid to optimize testosterone levels. [30:30] How young is too young to start training? [36:29] THE hip-hop playlist for your next cardio session. [39:33] Sponsors BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10 to save 10%. Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY to get 20% off your order.  Organifi: Increase mental clarity, brain vibrance with this specialized blend that's formulated with ingredients proven to promote stimulation in learning, memory, and focus. Go to organifi.com/renegade to try Pure today. Mentioned in this episode Blokes: Every man over 40 should be getting full-panel blood work done every 6 months to maximize health and performance. Go to blokes.co/jay to get started today.

Being physically soft says that you're mentally and emotionally soft. It says you can't be trusted. That you're undisciplined and have no self-control. It says you're not an asset... You're a liability. And that, my friends, is unacceptable. Whether you've packed on pounds over the years, or are looking to shed those last few to have visible abs, there are 9 things that you should never do to lose fat.  ... And I'm sharing them with you today:  The one thing that will keep you fat, FOREVER. [9:10] Why cheat meals are bullsh*t (do this instead). [10:14] Most people make this mistake... And get nowhere. [14:03] Keep this ace up your sleeve. [23:05] You couldn't pay me enough to do this. [27:03] Don't fall victim to believing these myths. [28:17] You need this activity to optimize your hormones, performance, and fat loss. [30:33] Sponsors AG1: A high impact blend of a multivitamin, minerals, probiotics, and more to improve your gut health, immunity, and boost your energy and recovery. Go to drinkag1.com/jay to get yours today.  Epoch: The highest quality, grass fed whey isolate derived from the milk of Ireland dairy cows. What your body needs, without the bs. Go to yourepoch.com and use code JAY to save. Blokes: Every man over 40 should be getting full-panel blood work done every 6 months to maximize health and performance. Go to blokes.co/jay to get started today.

I'm pulling back the curtain today and sharing with you how my training has evolved over the years, what's been proven to work, and what will likely get you nowhere but frustrated and injured. A lot has changed since I started training in 1986 and I've experimented with countless programs and methods over the years.  Some worked and led to amazing results for me and my clients, but others?  Not so much.   Press play to find out what these past 30+ years of trial and error have taught me, and the methods you should be utilizing and avoiding to get the results you want, faster... A sneak peek into my training evolution: 1986 to today (and some lessons I picked up along the way). [0:24] How much cardio do you REALLY need? [20:15] Beware of this when switching to barefoot shoes. [21:24] Wanna get your question answered on an upcoming Q&A? Follow me on IG @jayferruggia, and keep an eye out for my stories.  Sponsors BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10 to save 10%. Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY to get 20% off your order.  Cured Nutrition: No jitters. No caffeine. No crash. Just clean and clear brain energy for lasting, unbreakable focus. Go to curednutrition.com and use code RENEGADE to try RISE today and save 20%.

Today, I'll be giving you a few tips to help you dominate in the gym, office, AND bedroom.  I look and feel better than ever at 48. And I've helped countless clients experience the same. Ready to join us in becoming your strongest, most elite self?  Listen and learn some of the tools I've used to help men like you dominate well into their 40s, 50s, and beyond... 5 keys to getting lean in your 40s, 50s, and beyond. [0:37] Why more weight on the bar doesn't always equal gains. [5:52] Is there a formula to gauging strength? [14:26] What protein sources top steak and eggs? [15:31] A simple, non-medicinal way to fix your libido. [18:23] Here's how to get the most out of backwards sled drags. [23:48] Doing this simply isn't worth the risk. [25:10] What's the secret to productivity? [28:50] Want your question answered on the next Q&A? Follow me @jayferruggia and keep an eye out for my stories. Sponsors Onnit: Alpha Brain is the ultimate way to get in the zone. Promote your cognitive functions like memory, processing speed, focus, creativity and more. Go to onnit.com/renegade to save 10%. Epoch: The highest quality, grass fed whey isolate derived from the milk of Ireland dairy cows. What your body needs, without the bs. Go to yourepoch.com and use code JAY to save. Cured Nutrition: The highest quality CBD made to help you reduce anxiety and inflammation, chill out, and sleep like a baby. Go to curednutrition.com and use code RENEGADE to save 20%. Mentioned in this episode Blokes Phoenix Pro

Nutrition can be a complex subject. But it doesn't have to be.  Today I'm breaking down what I eat in a day, whether nutrition labels matter, and a few other tips on how to eat to look and perform your best... What do I eat in a day? [3:57] Do you need to start cooking your berries? [7:31] The PSA you didn't know you needed. [9:08] What's the best way to program a 3-day split? [16:24] Is there a secret to building massive shoulders? [18:30] What's the downside of the Westside conjugate method? [20:06] What's the best pre-workout approach to training in the AM? [21:33] Do nutrition labels matter? [24:51] Follow me @jayferruggia to have your question answered on the next Q&A.  And if you're ready to work with me 1-on-1, experience life-changing results, and join a brotherhood of like-minded men... Click here to apply.  Sponsors Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY to get 20% off your order. AG1: A high impact blend of a multivitamin, minerals, probiotics, and more to improve your gut health, immunity, and boost your energy and recovery. Go to drinkag1.com/jay for your exclusive offer.  BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10 to save 10%.  Mentioned in this episode Carnivore Crisps (coupon code: JAY) Paleo Valley (coupon code: JAY) Rice N Grinds (coupon code: JAY)

I'm back with another powerful episode to help you avoid injuries, optimize your training volume, AND get lean.  There aren't many "bad" exercises. But there are quite a few that commonly cause injuries. Take it from me, and my 30 years of experience... Getting jacked is exponentially harder when you're constantly banged up.  Avoid the struggle, and get the results you're looking for. Listen and learn:  9 problematic exercises to avoid. And how to improve them if you have no other options. [1:28] Why you need to be using BFR bands for sled work. [13:15] My top-3 rear delt and trap exercises. [15:31] The key to optimizing volume and frequency. [21:17] The ideal body fat percentage, and the simplest way to get there. [26:01] Ready to become your strongest, most elite, most bada$$ self? Click here to apply and let's get to work.  Sponsors Blokes: Every man over 40 should be getting full-panel blood work done every 6 months to maximize health and performance. Go to blokes.co/jay to get started today. Epoch: The highest quality, grass fed whey isolate derived from the milk of Ireland dairy cows. What your body needs, without the bs. Go to yourepoch.com and use code JAY to save. Organifi: Awaken your senses and supercharge your motivation without the crash, jitters, or negative side effects. Go to organifi.com/renegade to try Peak Power today.