Written by Jason Ferruggia Topics: Fitness Bodyweight exercises need to be part of your program if you want to get build muscle, burn fat and improve your overall athleticism. Not everyone needs to or should lift a barbell, but bodyweight exercises are essential. One of the many things I love about them is they can be done anywhere at any time. That makes these calisthenic movements far easier on your joints. The answer is a resounding YES. Ever hear of Herschel Walker?
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There are no mirrors, no juice bar, and at times the music is so loud your teeth rattle. And that suits its founder, Jason Ferruggia, just fine. Jason has been training clients ranging from athletes to weekend warriors for nearly 20 years. Since then, he has become one of the most in-demand trainers in the industry, having trained more than athletes from over 90 different athletic organizations.
Jason Ferruggia: So according to this rule, weak novice lifters should do high reps and then continually lower their average number of reps over the course of their training career? The truth is actually the complete opposite! The proponents of this bullshit rule are saying that when a guy can only squat he can do sets of But when he can squat some years later, he can now only do sets of And in another few years they will be limited to triples?
And then what: eccentric-only singles? If you want to remain healthy as you age and get stronger, your average number of reps should actually go UP, not down. Dave Tate, Wendler and I were discussing stupid training concepts many years ago at a bar on the Jersey Shore, and when I brought this one up they were both on the floor in hysterical laughter. Neither of these guys had ever heard of it before. T-Nation: So a newbie should start with lower reps and gradually enter higher rep ranges as their strength improves?
Jason: Exactly. They need multiple sets of low reps to learn properly and get stronger. And if a guy can only squat 95 pounds for five, why would I want to have him squat 65 for ten? The other major problem with this rule is that the stronger you get, the further you want to stay away from max weights on a regular basis.
T-Nation: What about the inverse relationship between the training load and the rest interval? Think about it this way: if you squat for 20, it requires far more rest than a set of five with This is just common sense. I know that the rule is based on CNS recovery, but you have to take other factors into account as well, such as the fact that people can actually see your heart beating through your sweatshirt after a set of high-rep squats.
However, in certain circumstances this rule does make sense. That would make perfect sense. But it really depends on the specific goals, the individual and the exercise. A deadlift is a lot different than an incline curl. A guy who weighs and has trained for ten years is a lot different than a guy who weighs and has trained for 10 weeks. T-Nation: Lastly, regarding the slaying of sacred cows of training, you question the merits of training the external rotators, right?
Recently, a lot of people have been writing about the study that showed little to no benefit in consuming more than 20 grams of protein at one feeding. Following these guidelines would put most people at around a high of grams or so per day, assuming they had thirty grams in six meals.
This is about what I have been recommending to my clients for quite a while now. The highest I would ever go would be one gram per pound in some kind of extreme low carb phase. So if not protein, what should a hard-gaining lifter focus on? The majority of my athletes live on carbs and they always grow.
Fine, point taken. T-Nation: Many of our coaches suggest that proper peri-workout nutrition can make up for an otherwise less-than-perfect diet. Again, I trust those guys, and it definitely sounds like Biotest is onto something there.
Jason: Where do I begin? It would be hard to pick just one. Tempo training would definitely be up there. What a waste of time that is. Great for boring guys to tears and for getting weak. But not so good for anything else.
I apologize to all the guys I ever subjected to that scam. Muscles are made for speed. T-Nation: Everyone seems to be hating on counting tempo these days. Moving on, what can I do tomorrow that will kick start my gains? Not just on squats or bench presses, but hammer curls and every other exercise you do. Get stronger at every workout no matter what it takes. If that means reducing your volume and your training frequency, then do it. Most people constantly over analyze shit and try 52 different training systems per year.
But at the end of 12 months their numbers have barely gone anywhere. And in the end, increasing your poundages is the absolute most important thing. Jason: Much like my answer to the previous question: too much horseshit volume and a focus on the minutia.
Forget supersets and drop sets and iso-quasi-eccentric ballistic reps and all that. Just get fucking strong. No matter what, they have to add weight or reps at every workout. T-Nation: The biggest scam in the training business is: Jason: Long assessments has got to be right up there at the top of the list.
Problems present themselves as the training progresses. But in my experience, a lot of that stuff is just impractical and unnecessary. And God forbid you have a guy squat!
But I digress And even if it did, the first time they meet on the field, your perfectly balanced linebacker who has been doing single-leg slide-board work all summer is going to get blasted into next week by the unbalanced running back who was squatting massive weights the last three months. If a guy has major problems and is coming off an injury, of course you need to do this stuff. Like Oprah. What would you change about the fitness industry with one snap of your all-powerful fingers?
Jason: I think nowadays it would have to be the "internet coach or trainer. T-Nation: Even the coaches who count tempos are on the same page as you there. Guys email me all the time and ask how they can get into the magazines or get their name out there.
I propose that you should have to train people for five years before writing an article about anything fitness related, and ten years before writing a book about it. The internet has made it possible for anyone to be an expert. Jason: Definitely trying to focus on becoming "famous," becoming a big name trainer and writing articles and selling products. Nowadays everyone wants to fast track to success, and the growing, disturbing trend is for trainers to "escape the grind" of training people and start writing for a living and selling stuff.
Because after 15 years I still do it on a daily basis and love it. And if I get away from it for too long I freak out and go right back to it. T-Nation: And finally, the most important question of all. The franchise question, if you will. T-Nation: Well, Christian Thibaudeau beat you to that scoop. Jason: Has he?
For almost everyone but the novice trainee, straight sets are a complete waste of time. Sure, almost all of the training programs you see will say something like 5x5 or 4x or 3x But I rarely do that with my guys and never do it in my own training.
As I said, for beginners straight sets are fine. But the reality is that very few big, strong guys use straight sets. They almost all "work up" or do "working warm ups" and then sometimes, a back-off set or two.
T-Nation: Can you explain why auto-regulation is the way to go? Jason: Lets use an example. If most people were doing flat dumbbell presses for reps, they would usually be inclined to do sets. T-Nation: So just one all-out set? One big, top end set is more than enough and that would be what you would try to beat next week. T-Nation: Okay, but the strength training purists will argue that instead of one set at pounds, you could just do the four sets with or Plus, the extra volume just adds to more stress on your shoulders.
T-Nation: So what happens after that top set? Jason: After the money set you have a few options. Everyone has their own preference, and truth be told; sometimes it just depends on the day. Some days you might feel great and want to go heavier, other days you might just want to get a pump with a lighter weight, and on shitty days you might just want to go home. There have been times where I did hit the number I wanted for the day, but it was far easier than I expected it to be.
These are great days and they should be taken advantage of. Other days, I might just hit my intended goal weight for the day and then shut it down.
Tag: Jason Ferruggia
Let me start the review by explaining what you get when you order this program: Jen Ferruggia Program Components Bikini Body Workouts Guide: This document explains how you can safely and effectively build a strong, feminine physique through resistance training. The workouts utilize non-competing, antagonistic, alternating supersets. This type of training is ideal for burning fat and is a great strategy for female trainees. But keep something in mind here: working out this way is intense and it will challenge you if you do it properly. This manual also explains how to incorporate cardiovascular training both high and low intensity into your schedule.
Strength Training After 40
There are no mirrors, no juice bar, and at times the music is so loud your teeth rattle. And that suits its founder, Jason Ferruggia, just fine. Jason has been training clients ranging from athletes to weekend warriors for nearly 20 years. Since then, he has become one of the most in-demand trainers in the industry, having trained more than athletes from over 90 different athletic organizations. Jason Ferruggia: So according to this rule, weak novice lifters should do high reps and then continually lower their average number of reps over the course of their training career? The truth is actually the complete opposite! The proponents of this bullshit rule are saying that when a guy can only squat he can do sets of