Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint.

Is your current training split really working for you?

Your goals, your schedule, your strength...

From full body to push/pull/legs and everything in between, I'm breaking them all down for you.

Find out who each split works best for, the pros and cons, how to sequence your lifts for optimal results, and more, in today's episode. 

• What I eat on the daily... and why. [0:38]
• What's the best split to limit fatigue? [11:02]
• Is an upper/lower split right for you? [18:50]
• The perfect training split? [25:32]
• If I had to choose one split forever, here's what I'd go with... [28:08]

Sponsors

LMNT: Restore health through hydration, and get a free sample pack at drinklmnt.com/renegade.

Cured Nutrition: Use code RENEGADE at curednutrition.com to save 20% on the highest quality CBD.

Want to work with me to transform your body and mind? Go here now.

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint.

It's been a minute since I dropped an episode, but I'm back like I never left. 

In today's episode, I'm giving you a quick recap of what I've been up to, the truth about cheat meals, the best way to sequence a push day, and more of the answers to your questions...

• Is having one cheat meal a week really that harmful? [6:40]
• Is fat keeping you fat? [13:36]
• What's the best way to sequence a push day? [17:18]
• The one thing you can't do if you have a home gym. [20:02]
• Are leg extensions irreplaceable? [25:19]
• Short on time? Here's how to keep workouts under 45 minutes. [26:40]

Sponsors

Marek Health: Take the path to better health, optimized performance, and increased longevity at marekhealth.com - code JAY at checkout for 10% off.

AG1: Improve your gut health and immunity, and boost your energy and recovery at drinkag1.com/jay.

Want to work with me to transform your body and mind? Go here now.

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint.

I’m back with another Q&A to help you heal your gut, fix your broken metabolism, use a high fat, low carb approach to nutrition, and more…

• My thoughts on the passing of Hulk Hogan. [0:24]
• The problem with outrage culture. [6:02]
• My wrestling Mount Rushmore. [14:01]
• Are there benefits to a high fat, low carb approach? [15:46]
• What to do if you're dealing with gut issues. [20:15]
• How to know if your metabolism is shot... And what to do about it. [23:23]

Sponsors

LMNT: Restore health through hydration, and get a free sample pack at drinklmnt.com/renegade.

Cured Nutrition: Use code RENEGADE at curednutrition.com to save 20% on the highest quality CBD.

Want to work with me to transform your body and mind? Go here now.

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint.

You've worked your a$$ off to be among the top 5% of men on the planet. 

But what good is success if you can't enjoy life? 

You deserve to eat like a king without sacrificing your physique. 

Here's how you do it...

• Make these foods the staples of your diet. [1:01]
• ... And avoid these at all costs. [2:53]
• The #1 killer of success. [5:05]
• The only drinks worth drinking. [8:00]
• Why most supplements are a complete waste of time. [9:00]
• How to eat like a king without becoming a fat f*ck. [12:31]
• The one thing no ripped guy has ever done. [18:10]

Sponsors

Marek Health: Take the path to better health, optimized performance, and increased longevity at marekhealth.com - code JAY at checkout for 10% off.

AG1: Improve your gut health and immunity, and boost your energy and recovery at drinkag1.com/jay.

Want to work with me to transform your body and mind? Go here now.

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint.

Are machines better than free weights?

What exercises do you need for bigger biceps and triceps?

Should you be overhead pressing?

Find out the answers to these questions, and more, in today's Q&A...

• What are the 3 core elements of charisma? [1:13]
• I've never seen this in 30+ years of coaching. [1:50]
• This makes overhead pressing exponentially safer. [4:32]
• Why you may not want to do alternating supersets... And when you want to. [7:52]
• What's the best nutritional approach to fat loss? [12:40]
• Can forearms be built, or is it simply genetics? [19:49]
• What are the best exercises for bigger biceps and triceps? [21:20]
• Are machines better than free weights? [26:57]

Sponsors

Cured Nutrition: Use code RENEGADE at curednutrition.com to save 20% on the highest quality CBD.

LMNT: Restore health through hydration, and get a free sample pack at drinklmnt.com/renegade.

Want to work with me to transform your body and mind? Go here now.

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint.  

In this episode, I'm giving you a quick health update (and what you can learn from my experience), 3 methods for building big arms, some keys to training safely and effectively with shoulder injuries, and much more...

Listen and learn:  

• The current state of fitness and the evolution of coaching.  [1:10]
• This small investment leads to huge returns. [9:31]
• How lean is too lean? [12:48]
• My Top 3 methods for big arms. [23:41]
• How to train safely and effectively around shoulder issues. [26:05]
• The pornstar performance stack. [29:40]

Sponsors

Marek Health: Take the path to better health, optimized performance, and increased longevity at marekhealth.com - code JAY at checkout for 10% off.

AG1: Improve your gut health and immunity, and boost your energy and recovery at drinkag1.com/jay.

Want to work with me to transform your body and mind? Go here now.

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint.  

Ready to stop being fat, soft, weak, and mediocre? 

To be focused, disciplined, and respected?

To become the man you're meant to be, the most elite version of yourself, the inspiration for your kids, spouse, and everyone around you? 

This diet framework will transform your life...

• What's the foundation of any diet? [5:16]
• How many carbs should you be eating? [6:00]
• What about fat? [8:31]
• What are the best protein, carb, and fat sources? [9:48]
• One area a lot of people get wrong. [12:27]
• The best way I've found to break up meals. [15:59]
• How do you plan your meals if you train first thing in the morning? [21:24]
• What's the best post-workout meal? [25:20]
• Are there any essential supplements? [27:29]

Sponsors

Cured Nutrition: Use code RENEGADE at curednutrition.com to save 20% on the highest quality CBD.

LMNT: Restore health through hydration, and get a free sample pack at drinklmnt.com/renegade.

Want to work with me to transform your body and mind? Go here now.

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint.  

The neck is one of the most neglected body parts. 

But like Wu-Tang told us, you best protect it. 

Whether you're already dealing with neck issues, or looking to avoid them, I've got you covered in today's episode...

• This overlooked household item is f*cking up your neck. [2:25]
• Is it possible to train your neck? [4:33]
• 5 things you must avoid if you have neck issues (and what to do to correct them). [7:47]

Sponsors

Marek Health: Take the path to better health, optimized performance, and increased longevity at marekhealth.com - code JAY at checkout for 10% off.

AG1: Improve your gut health and immunity, and boost your energy and recovery at drinkag1.com/jay.

Want to work with me to transform your body and mind? Go here now.

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint.  

Carnivore? Keto? 

Do you need a high fat diet for optimal hormone production?

Is a high fat diet your path to leanness? 

I've got those answers, some simple travel hacks, an easy fat loss hack, and more in today's episode...

• Excess cardio? Crash diets? This is the easiest fat loss hack. [0:20]
• How to use starchy carbs to improve digestion, support weight loss, and lower blood sugar levels. [10:17]
• The best meal delivery service I've found. [18:15]
• 5 tips for hitting your nutrition goals while traveling. [21:31]
• One of the most inexcusable excuses you can make. [25:24]

Sponsors

Cured Nutrition: Use code RENEGADE at curednutrition.com to save 20% on the highest quality CBD.

LMNT: Restore health through hydration, and get a free sample pack at drinklmnt.com/renegade.

Want to work with me to transform your body and mind? Go here now.

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint. 

Your training has to change as you age. 

There's no way around it. 

Most of us know that proper technique is critical, but there's one component that often goes overlooked. 

Find out what that is, the true cost of sloppy form, and more in today's Q&A. 

• This has to stop! [0:27]
• How to know if you're a true hardgainer and what to do about it. [7:50]
• Why control is crucial to master technique and maximize gains. [11:38]
• Your guide to building up lagging muscle groups. [20:25]

Follow me on Instagram @jayferruggia or shoot me an email at [email protected] to get your question answered on a future episode. 

Sponsors

Marek Health: Take the path to better health, optimized performance, and increased longevity at marekhealth.com - code JAY at checkout for 10% off.

AG1: Improve your gut health and immunity, and boost your energy and recovery at drinkag1.com/jay.

Want to work with me to transform your body and mind? Go here now.