#158: The Shorter Workouts Experiment and How to Build Bigger Arms

The Jay Ferruggia Show

Jay Ferruggia

Fitness, Lifecoachingwithjayferruggia, Health & Fitness, Hypertrophy, Selfhelp, Man, Nutrition, Men, Business, Relationships, Confidence, Testosterone, Money, Inspiration, Musclebuilding, Fatloss, Mensfitness, Jacked, Renegaderadio, Lean

4.9 • 1.6K Ratings

🗓️ 4 April 2017

⏱️ 55 minutes

🔗️ Recording | iTunes | RSS

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Summary

I’ve been in the Iron Game for over 30 years.

But I still like to experiment. Strength training is my #1 obsession and there’s always more to learn.

I recently ran a little 90-day test protocol.

In this episode, I’ll tell you what I learned, what I liked, what I hated, and what my conclusions are.

After that, I’ll give you some of my best arm building secrets that will help you pack on some size for the summer. The weather’s getting warmer so you know what that means…suns out, guns out.

Finally, I’ll give you some of the best ways to reduce inflammation and improve recovery time between workouts.

Highlights include:

The optimal number of strength training days per week
The importance of adhering to the High/Low system
Proper weekly workout sequencing
The top training splits
The early days of Renegade Gym
The evolution of my training system
How I got so many guys so big and strong, so fast
What adjustments to make as you get older
The magical switch we made that dramatically enhanced results
A simple trick for building bigger arms with zero elbow pain
High dose Omega 3 supplementation
Top ways to reduce inflammation
Does exercise reduce sex drive?
And much more

This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health.

You never know what’s going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered.

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Click HERE to receive a special offer as a listener of the podcast.

This episode is also brought to you by The Renegade Strength Club, one of the best ways to simplify your life is to outsource things. If you’re not a fitness professional that means you should outsource your program design to someone who is. That someone would be your host, Jason (A.K.A. Jay) Ferruggia. Since 1994, he has helped countless guys get ripped, strong, jacked and yoked. His training methods have been battle tested time and time again. And they always deliver killer results.

As a Renegade Strength Club insider you get:

Brand new workouts from Jay every month
Coaching videos
Answers to your questions
Access to the club community
The opportunity to participate in local meet ups
The chance to enter contests like the Transformation Contest, and more where we offer cool prizes like Fat Gripz, t-shirts, etc.

Go to www.renegadestrengthclub.com to join us on the Dark Side and we’ll see you on the inside.

Transcript

Click on a timestamp to play from that location

0:17.0	This episode is brought to you by the Renegade Strength Club. As a member of the Renegade Strength Club, you get brand new workouts, my latest and greatest training programs, you get a Q&A sessions you get your questions
0:25.2	answered access to the private community the membership forum chance to win great
0:29.9	prizes also entrance into our physique transformation contest where the
0:34.0	winter gets flown out to Southern Cali to spend a weekend with me training, eating,
0:38.8	hanging at the beach, all that good stuff. So go to renegade strength club
0:43.0	dot com to check that out and get your membership
0:46.0	and let's jump right into it guys
0:50.0	I'm gonna talk about how many days per week you should train ideally.
0:55.0	Now recently I discussed an experiment that I've been running.
1:01.0	I ran it for 90 days. I started this a while back and I spoke about it on the podcast that I did with my friend Adam Bornstein. I spoke about it again on one that I did with coach KJ Kenny Johnson.
1:14.7	So what I decided was to go from my normal three and a half workouts per week to six or
1:20.4	seven as an experiment. Now I wasn't thinking that I get faster results or
1:26.8	better results from it. More so what I was really interested in was the habit
1:31.1	formation of it all.
1:33.0	For most of my career, I started training people in 1994,
1:37.0	ran my own gym for quite a while,
1:40.0	trained a lot of people over those years.
1:43.0	Now, generally my clients were hard-working, dedicated people,
1:50.0	primarily athletes.
1:52.0	But there's a whole other population of people who really do
1:56.1	zero exercise and that frustrates me. You know obviously I love getting people
2:00.7	bigger, stronger, faster leaner, more explosive, more athletic.
	...

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