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Great tips from Jason Ferruggia


Great tips from Jason Ferruggia

I was interviewed for a big name fitness magazine
recently and they asked for my top five training tips
were. Here's what I told them...

Train like an athlete- You should be training for
enhanced performance and your strength work and
conditioning/ cardio should be hard, heavy and fast.
None of the light weight, slow motion nonsense, and
no medium intensity, steady state cardio that drowns
your fast twich fibers in lactic acid, turning them

Use big, full body exercises and add in some throws,
jumps or strongman training whenever appropriate.
Always strive to increase your performance from one
workout to the next by lifting more weight, doing more
reps, jumping higher, running faster or getting done
in less time. Everybody wants to look like Georges St.
Pierre or Gabrielle Reece so why not start training
like them?

Use exercises that allow you to move your body through
space- When you move your own bodyweight (or bodyweight
plus resistance) like you do in a chin up, pushup,
squat, etc. you activate more muscle fibers, thus you
will get bigger, stronger and leaner a whole lot faster.

As far as conditioning and cardio goes, you have to
realize that the human body wasn't designed for
repetitive steady state activity but rather short bursts
with a wide variety of different movements. This is
exactly what you do when you play most sports. When you
pump away on a machine for 30 minutes you are fighting

So focus on bodyweight and free weight exercises like
chins, dips and sprints, play as many sports as possible,
and avoid all strength or cardio machines like the

Less is more- When training for size, strength and
speed, quality is always more important than quantity.
If you undertrain you will make some progress, albeit
slowly. If you overtrain you will make zero progress.
When in doubt, do less. Limit your workouts to 45
minutes (excluding warm up) and 12-16 (and sometimes
up to 20 depending on the type of training) total work

Eat only organic, anti inflammatory, plant based whole
foods- If a caveman couldn't eat it you shouldn't eat
it. Nothing that comes in a box or plastic wrapper or
that contains any artificial ingredients whatsoever
should ever touch your lips. Focus on getting the
majority of your calories from vegetables, fruits,
nuts, seeds and legumes. Add in extra protein where
you need it and drink nothing but pure water. Also,
try to avoid dairy, corn, wheat, sugar and saturated
fat as these cause inflammation throughout the body
leading to pain and disease.

Sleep- Getting 8-10 hours per day of high quality
sleep is simply the best thing you can do for recovery,
building lean muscle, burning bodyfat, improving
insulin sensitivity, enhancing immune system function,
repairing damaged tissues/injuries, improving brain
function, etc, etc, etc. If you are not sleeping you
have a major problem and it needs to be addressed
with high priority.

For complete 12 week workout programs, premade diet
sheets, a detailed list of the greatest exercises on
the planet and a ton of helpful tips on improving
your sleep quality and recovery ability get on over
to www.MuscleGainingSecrets.com/ now.

Train smart,
Jason Ferruggia
Strength & Conditioning Specialist
Chief Training Adviser, Men's Fitness Magazine
Author, Media Spokesperson, Consultant.


Why the fuck is any of this posted in a BODYBUILDING forum? Oops, I think you meant to make this post in the "Blanket Statement" forum. That's over on Menshealth.com.

I'm not sure if you realize this, but bodybuilders strive for MAXMIMUM muscle growth, not speed.

This is probably great information for athletes who need strength and conditioning coaching.

Goddammit, you have no idea how much this post pisses me off.

EDIT: Much better article now that it's moved to the approporiate forum, I suppose. Thanks mods.


This probably would have been better off in the Strength or Combat Sports forums. But it contains some good info.


why is it that everytime theres an article about bein athletic it gets ripped on. i want ot be big strong and athletic. big strong and athletic. however, theres no "athlete" forum, so i come here. cant it all just go together?

the bodybuilding forum loves to make it seem like the world is out to ruin there precious forum, forgetting were all one site dedicated to lifters. i sprint, snatch, and squat ass to grass. im an athletic bodybuilding guy, that a problem?


I think there should be an athlete forum, but until then I think the article posted above would better fit in Strength Sports forum. This IS a site "dedicated to lifters", but the site is divided into special interests.

This particular part of the site is for bodybuilding, not improving our sprint times (not that theres something wrong with getting faster, this is just not the specific part of the site to discuss it).


Because sometimes being "athletic" is counterproductive to being BIG.

How well do you think Kai Greene plays basketball? How good do you think Branch Warren is at football?

If being athletic is your goal, no problem, but again I think an athletic and strength forum needs to be created for posts exactly like this. Where you guys can sit around and extol the virtues of these tips, or discuss the newest CW program.

Oh and there's no fucking way I want to look like GSP. Nothing against the guy, but to proclaim that's how people want to look, ESPECIALLY in this forum is idiotic.

Edit* Looks like it was moved from the BB Forum to here.


big strong and athletic do not go hand in hand. Please refer to the old Eleiko Archives on their analysis on Body Weight and Squat Strength and the diminished speeds in recieving Snatches and Cleans.

Bodybuilders are not performance oriented, therefore training like a performance athlete to build a bodybuilder's physique is like fitting a square peg into a round hole.

If you're not looking to build a bodybuilder's physique, it is best to look outside of the bodybuilding forum for advice.


The men's health article was about Methode Naturelle, the origin of Parkour basically. It has nothing to do with bodybuilding. I think he was trying to say that we have forgotten our natural training that was outdoors (Picking up heavy shit, moving it somewhere, sprinting, swimming, climbing, jumping, etc.) rather than saying it was the optimal way to train.

To the OP, although the facts you posted were good (no breakthrough moments really), I agree that they don't belong in the Bodybuilding forum. And don't come into the forums, expect to receive all positive feedback, and then call people gay as your starting point in your "argument".


[quote]Invictica wrote:
Kanada wrote:

big strong and athletic do not go hand in hand.


big, strong and athletic don't go hand in hand? athletic and strong certainly do. please explain how your statement applies to thomas jones.....


not big, strong and athletic?


not big, strong and athletic?


not big, strong and athletic?

Jeremy Shockey


Hey, Thanks for cutting out this part of my quote

"Please refer to the old Eleiko Archives on their analysis on Body Weight and Squat Strength and the diminished speeds in recieving Snatches and Cleans."

Do not misrepresent me ever again. If you are going to quote me, quote my entire statement, or else you are manipulating my statements to further your agenda.

Athletcism is a broad spectrum of factors with such factors such as speed AND strength. There have been numerous studies that show a large emphasize on strength creates a diminishing return for speed. Reference: Yuri Verkhoshanshy.

I don't care about your football players, the fact remains that strength != athletic as shown by numerous studies.


Please cite athletes outside the realm of football

Taner Sagir = Not big, but strong and athletic

Michael Jordan = Not big, not particulary strong, but athletic

Oleksandr Kutcher = Not big, not particulary athletic, but strong

Michale phelps = Not big, not particulary strong, but athletic

Ronnie Coleman = Big, Strong, not athletic

Strength and Athletcism do not go hand in hand, simply because Athletcism is such a broad term. A tennis player's definition of athletcism is going to be different from a a powerlifter's definition of athletcism


All this guys muscle is holding him back fo sho!


SSC, Have you chilled the fuck out yet?


Football players are not the only athletes in the world.

I will not deny their athleticism, but you are neglecting ALL THE OTHER sports where athletes are not BIG, or that strong.

There is no black and white.



awwwww....you're cute


Thanks! Date?