What workout should I start with?
The awesome thing about RSC programs is you can follow them all whether you’re just starting out, have been training for years, or fall somewhere in the middle. They are simple, require minimal time and equipment, and include exercises that are joint-friendly and not difficult to master.
However, if you’re looking for specific recommendations, these are great programs based on your experience level:
What should I do to warmup for workouts?
Many of the workouts in the RSC include specific warmup exercises, sets and reps. If the workout you’re currently doing does not have a warmup posted with it, you can refer to older workouts that do include a warmup.
Another option is to do the following warmup after spending 2-5 minutes on a Treadmill, Stationary Bike, Rower or Jumping Rope. Rest 30 seconds between each exercise.
1a) Band or Stick Dislocation 2 x 15-20
1b) Band Pull Apart 2 x 15-20
1c) Cat/Camel 2 x 10
1d) Upper Body Half Clam Shell 2 x 10
1e) ½ Kneeling Bottoms Up KB Press 2 x 6
1f) Scap Pushup 2 x 10
1a) Banded Lateral Walk 2 x 10 steps/each direction
1b) Side Plank with Banded Lower Body Clam Shell 2 x 10
1c) Thai Sit 2 x 10
1d) Split Squat (use bodyweight or light DB/KB) 2 x 10
1e) Glute Bridge 2 x 30 sec.
1f) Goblet Squat 2 x 10 (4 sec. negative, 1 sec. pause in bottom)
1g) Band or Machine Leg Curl 2 x 10
How many warmup sets should I do for each exercise?
Generally speaking, you should do more warmup sets at the beginning of your workout and fewer as you progress throughout the workout. If you’re over 35, been training for a while, are stronger and/or are a little beat up you should also do more warmup sets.
You’ll need more warmup sets for big, compound exercises like all variations of presses, squats, deadlifts and rows and fewer sets for isolation exercises like curls, lateral raises and triceps pushdowns.
Normally 3-4 progressively heavier warmup sets will work well for compound exercises performed early in your workout. You’ll probably only need 1, possibly 2 warmup sets, for isolation work and/or exercises performed later in your workout.
What does it mean when there is the same number and letter (1a, 1b, etc.) next to exercises?
This means you’ll do a set of the exercise marked 1a, rest the prescribed amount of time, then complete a set of the exercise marked 1b, rest again, then do the exercise marked 1c. If the program calls for multiple sets of each exercise, you’ll repeat the sequence until all sets of each exercise are complete.
1a) DB Press 2 x 10 x 30 sec. rest
1b) 1 arm DB Row 2 x 10 x 30 sec. rest
1c) Face Pull 2 x 10 x 30 sec. rest
You’ll do the first set of DB Presses, rest 30 seconds, do the first set of 1 arm DB Rows, rest 30 seconds, then do the first set of Face Pulls. Since the program calls for 2 sets of each exercise, after the first set of Face Pulls, you’ll rest 30 seconds and repeat the sequence a second time.
What speed or tempo should I be lifting at?
I recommend lowering the weight in 3-4 seconds, pausing for 1-2 seconds at the bottom/stretched position, and driving it up forcefully (without momentum or getting sloppy). Technical mastery and excellence of execution is EVERYTHING.
How do I make exercises harder if I don’t have enough weight to go up?
You can make them harder by slowing down the negative/eccentric/lowering portion of the lift. You can pause longer in the stretched position. And you can manipulate your body position to make the exercises more challenging. Eventually, you may have to buy some heavier weights, though, if you want to keep making progress.
How do I know when to go up in weight?
When you feel that you have mastered your technique on the exercise and the high end of the prescribed rep range is easily reached. So, if the workout calls for 5-8 reps, start with a weight you can do for 5 reps and then increase the load when you can do 8 reps with perfect form.
How close to failure should I come on each set?
Failure literally means the weight comes back down on you and you fail mid rep. Never do that. Take each set to or very close to “technical breakdown.” That’s the point right before your form breaks down even slightly. The last rep should look exactly like the first one, just slightly slower. Work hard, but don’t injure or kill yourself.
Why do you not recommend conventional straight bar deadlifts from the floor? I thought they were a great strength and mass builder.
They are too hard on your system and take away too much of your recovery ability. There is also no eccentric component to them, and no muscle gets trained through a full range of motion.
Much better options are Romanian deadlifts and trap bar deadlifts. They give you so much more and take away so much less.
What should I do post workout?
You should never leave the gym immediately after your last set. You should spend some time doing a dedicated cool down to switch your body back from a state of fight or flight (sympathetic nervous system dominant) to a state of rest and digest (parasympathetic nervous system dominant). This consists of stretching, possibly a light bike ride or walk, some foam rolling, and deep belly parasympathetic breathing.
To do the latter, lay on your back and get comfortable. Focus on breathing into your lower abdomen. Take 3-5 seconds to inhale through your nose, hold it for 4-5 seconds, then exhale very slowly for 6-10 seconds. Do this for a minimum of 3 minutes, and preferably 5.
After that you should go consume some protein and carbs. For most people that will be around 40-50 grams of protein and 30-100 grams of carbs (depending body fat levels and training goals).
What should I do to recover faster between workouts?
Doing the post workout cool down will help tremendously. Anything you can do to reduce stress will always help. Meditate, practice gratitude, laugh a lot and be happy. Some other favorites are sauna, cryo, ice baths, massage, stretching, low intensity cardio, accupuncture, ART, MAT, and float tanks.
What if I can only lift three days per week?
Simply push the 4th day to the following Monday then continue through the workouts like that.
What type of diet do you recommend?
We almost always recommend starting with a 30-day Paleo AIP plan to clean up your gut health. Gut health controls everything so it’s really important to optimize it. If you do that you’ll lose fat and gain muscle more effectively. You’ll also recover faster between workouts because you’ll reduce inflammation.
On a Paleo AIP plan you’ll eat meat, fish, veggies, avocado, berries, yams and other tubers. You’ll completely cut out dairy, eggs, nuts, seeds, grains, nightshades, coffee, chocolate, and other sweets. The Paleo Mom has a great write up about that Paleo AIP that you can google.
After you have finished 30 strict days (if you cheat or fall of your 30 days starts over) you will feel better than ever. Then you can start to slowly add foods back in, one at a time. Be aware of how you feel when adding a food back in, so you know if it’s something you should keep.
Where do I get the meal plans?
They are under the eBooks section.
What meal plan should I use?
If your goal is fat loss multiply your bodyweight x12 for men, and x10 for females. If your goal is muscle gain multiply your bodyweight x18 (and up to x20) for men, and x15 for females. That’s usually a good place to start.
How can I order some Renegade swag?
We have tee shirts, hoodies, and more available HERE.
What supplements do you recommend?
Athletic Greens – Get your vital nutrition in 30 seconds or less.
Masszymes – Increases absorption of key amino acids and optimizes the effectiveness of the protein you eat.
Cured Nutrition CBD – Reduces inflammation and improves sleep. Use the coupon code “Renegade” for a 15% discount.
Daily Turmeric Formula – Ensures your body’s response to inflammation is healthy.
Organifi Gold – Fights inflammation and improves your sleep with outstanding, organic turmeric.
Four Sigmatic – Use it daily for improved focus, better workouts and deeper sleep. Gut friendly and contains less than half the caffeine of regular coffee.
What equipment should I order for my home gym?
Rings – The #1 implement for upper body training.
Adjustable Bench – For presses, rows, hip thrusts and more
Glute Ham Raise – The best way to develop the hamstrings.
Fat Gripz – Instantly increases the diameter of any dumbbell or barbell. Great for building bigger biceps and forearms, and preventing elbow problems.
Kettlebells – Get top notch bells at an unbeatable price.
Jump Ropes – From Muhammad Ali to Walter Payton, the greatest athletes in history have gotten in shape by jumping rope.
Steel Mace – Take functional training to the next level.
Steel Clubs – Increase your shoulder mobility the old school way
Landmine Unit – Incredible for core and unilateral training
Climbing Ropes – For functional strength, athleticism and a badass physique.
Bulldog Ropes – Fantastic, low impact, post workout conditioning tool
Dog Sled – Develop relentless conditioning and explosive power.
Blood Flow Restriction Bands – Build bigger arms without heavy weights or elbow pain.
Recommended Training Equipment For Staying Healthy
How do I add the RSC favicon to my phone’s home screen?
If you have an iPhone:
• Go to www.renegadestrengthclub.com
• Look for the box with the arrow (SHARE button) at the bottom of your phone, in the footer. Click it and hold it down.
• A pop up box will come up. Click “Add to Home Screen”.
• Click “Add” and, viola, you have the Renegade Strength favicon on your phone.
If you have an Android:
• Go to www.renegadestrengthclub.com
• In the browser, at the top of your phone all the way to the right, there will be three dots stacked on top of each other. Click those.
• A menu of options will open up. Go to “Add to Home Screen”.
• A pop up box will come up that says “Add to Home Screen”. Click “Add”.
• Another pop up box will ask once more, “Add to Home Screen?”
• Click “Add” and, voila, you have the Renegade Strength favicon on your phone.