The OG of the fitness industry, Jay Ferruggia shares his 25+ years of experience, and spits the uncensored truth on what it takes to build a strong body, unbeatable mind, and epic life. Jay has been featured on ESPN and CBS, is a consultant for MLB, NFL, and WWE athletes, and wrote The Hardgainer Column for 10 years in Men’s Fitness Magazine. If you’re easily triggered this probably isn’t the show for you.
#448: The Warrior Mindset w/ Green Beret, Nick Lavery
Chief Warrant Officer 2, Nick Lavery, is an active duty member of The United States Army Special Forces - commonly known as Green Berets - currently serving the United States citizens as a Special Forces Warrant Officer, Assistant Detachment Commander.
Nick is widely recognized as an experienced subject matter expert in special operations, intelligence fusion, and mission planning and execution; having won numerous awards including the Silver Star, 3 Purple Hearts, and 2 Bronze Stars.
He recently released his book, Objective Secure: The Battle-Tested Guide to Goal Achievement, and he’s here to share some of his experiences with you today.
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#447: The Perfect Training Split to Get Strong & Shredded
I'm often asked, "what's the best training split?"
The simple answer?
The one you enjoy.
The split is meaningless if you're not locked in or are skipping workouts because you dread going to the gym.
Now figuring out how to effectively design a particular program, maximize muscle growth, and minimize injuries? A little more complex. But I'm back with another Q&A where I break it all down for you and answer a few more questions like:
What's the best training split for maximum muscle? [5:41] 5 ways to immediately improve your barbell back squats. [7:44] What simple changes can you make in your daily life to increase longevity? [10:11] What goes in to designing an effective full-body program? [11:58] Can diet alone improve your skin health? [21:06] How do you reduce feeling full but still hit protein goals? [22:58] What's the best way to adopt new habits and become a more positive influence to others? [25:09] How can you reduce overuse injuries? [29:47] What's my favorite side delt exercise? [32:55] Sponsors
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#446: The Insider's Guide to Optimal Strength Training
You've got questions.
And you know, I've got answers.
I'm back with another jam packed Q&A to help you live and train optimally, feel your best, and crush your goals. A few of the questions I address today are:
How can you avoid the inevitable elbow, forearm, and shoulder issues that come with chin-ups? [3:00] Can you make significant progress on a 4-day, push pull legs split? [7:20] What is clean failure? And how many sets should you be taking to failure? [9:18] What's the easiest way to fix poor posture? [11:12] How much protein should you be eating per day? [13:47] How do you navigate multiple rep ranges? [16:42] What's the best way to do drop sets? [28:52] How many days should you train per week? And what to do on off days? [31:18] Who are my recommended kettlebell training pros? [34:52] Sponsors
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#445: 30 Days to Ripped
Wanna know how to lose fat fast? I've got everything you need to know on today's episode.
We cover the exact details of training, cardio, diet, macros, what to eat, how to recover, daily activity, sleep, supplements and more.
If you're ready to finally see your abs and lose the love handles once and for all this is the episode for you.
**Get the workouts, diet, and coaching you need to get shredded, fast. AND compete to win $1,000 at Ripped in 30**
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BiOptimizers: Are you among the 75% of people not getting enough of this vital mineral which is responsible for 80% of your body's metabolic reactions? Go to magbreakthough.com/renegade and use the coupon code JAY10 to experience the deepest healing of many health problems.
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#444: How to Build Confidence, Fix a Broken Metabolism, and Stay Lean For Life
There's no easy route to success. Getting where you want to be in life requires that you show up every day and do the "hard" sh*t.
Keep the promises you make to yourself and others. Push yourself out of your comfort zone. Stop hitting the snooze button. Establish some life rules...
Hold yourself to a higher standard.
The only thing holding you back from the life, body, bank account and whatever else you want is you. There's a greater version of yourself within and I'm here to help you unleash it.
Listen as we discuss:
Why does boosting your metabolism matter? [5:35] What can you do for a healthier thyroid? [11:35] How do you maintain leanness after a cutting phase? [13:23] How often should you train for maintenance? [15:34] What are some of the best pull exercises? [16:34] How do you foam roll properly? [17:49] Does it matter what time you take creatine? [20:57] What would my WWE entrance song be? [22:44] Is full body an effective way to train? [27:43] What can you do to boost your confidence and self-esteem? [30:24] Sponsors
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#443: How to Boost Your Metabolism to Lose Fat and Maintain Muscle
Carbs are evil they say.
I say, nah.
The problem with a lot of people is that their metabolism is crushed due to a variety of things... Poor sleep, excessive cardio, too much stress, the list goes on and on.
**SHOCKING TRUTH** there is a way to eat carbs, gain size, feel better, think faster, AND get lean af. So listen up, because I want you to experience it for yourself.
How many calories do you need to lose fat and maintain muscle? [2:08] Are shrugs a good or dangerous exercise? [10:48] What's more important for fat loss: lifting intensity or protein intake? [14:11] How do you optimize performance and results on a low carb diet? [20:30] What are the best alternatives to squats? [21:41] Is sprinting good for fat loss? If so, what's the best way to program and do it safely? [23:40] Should neck training be mandatory? [27:36] How do progress on speed and power exercises? [31:57] How to improve mobility in less time? [34:43] Sponsors:
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No. B.S. Fitness and life advice from someone who authentically leads by example.
As a coach I have a a strong B.S. detector with information in the industry. Jay never sets it off.
Jay brings a rare blend of experienced-backed and science based fitness information while explaining the context behind transforming your body and life—bringing you the wisdom that only experience can provide.
Jay’s training methods have helped me maximize my training, coaching, and lifestyle.
Best yet, Jay lives the values he preaches and his live events are truly life changing. It’s not enough to listen to the podcast—take action on the information and you’ll be blown away by the improvements.
Keep it, brotha.
This has been a long time coming, I’ve have been a fan of jay since I first began reading his blogs back in 2005, what amazes me is how far ahead of the time he was when he was preaching about 45 minute workouts back then. I love seeing and hearing him talk about his own personal transformation he made at 40 when he got shredded, he’s extremely transparent, possesses integrity, answers your questions concisely, has incredible references, and I can personally attest that he’s authentic and practices what he preaches because I ran into him at a hotel gym in Miami in 2021 and saw him crushing lunges and glute hams after doing some tai sits to warm up!! As a 38 year old meathead who also plays tennis and basketball I continue to turn to Jay for sound training advice knowing I’ll be learning from one of the best in the business. I recently bought his jacked variant program and absolutely love the approach! Thank you jay, keep the podcasts coming and the people will continue to instinctively flock like the salmon of the Capistrano!!! You da man
Strength Coach Legend
As a former professional MMA fighter, I’ve been a fan of Jay’s since Fit to Fight. Even then, Jay used real concepts to get athletes stronger during the whole “functional” craze that was going on at that time. Today, Jay brings world class training tips and knowledge that will have you less prone to injury, and looking and feeling your best to every podcast. Thank you brother for the show, and for being a strong voice for men, at a time when the needs it more than ever!