Food supplements are supplements and not nutritional replacements and should be used in addition to regular food not instead of it.
Renegade Training is primarily known for its role in developing athletes and enhancing sports performance on the field of competition. My style of training is also known for its "old school" methodologies and a ruthless approach to attaining the objective at hand. While my work has been typically outside the realm of bodybuilding, the ol' coach has a thing or two to say about bodybuilding pursuits and how to apply a Renegade approach for astonishing results. Yes, here comes Renegade Bodybuilding!

As I look at bodybuilding I tend to think about its rich history, not today's competitors. Not to cast disparaging words about present-day bodybuilders but it's hard to compare today's bodybuilders against the legends of the past. Bodybuilding for me conjures up images from the great Muscle Beach days and the likes of Steve Reeves, Joe Gold, Charles Atlas, and John Grimek. I also think of legends like The Blond Bomber, Dave Draper, from the 1960's.

These greats were "total" bodybuilders, aspiring not only to attain the ultimate male physique but also possessing many extraordinary talents in gymnastics and acrobatics. Through the 1930's into the "golden era" in the 1960's, bodybuilding grew until it exploded into what it's become today - a culture. Yet since that time much of its original goals and judging standards have changed and quite obviously so has the overall physique of the competitive or aspiring bodybuilder.

When looking at bodybuilders of yesteryear, you see a well-defined mixture of size, symmetry, and proportion, all surrounded by a healthy lifestyle. Many of the great builders of the past where extraordinary all-around athletes and were pursuing a look reminiscent of the perfect male physique of ancient Greece. Few exercise enthusiasts these days are training for the stage, and most would prefer to live a healthier lifestyle than today's professional bodybuilders; therefore, I tend to think they have a lot more in common with the legends of the past than the competitive bodybuilders of today.

Of course, those who simply want to get "as big as a house" will consider a lot of these niceties as immaterial. And since one of my opening comments to my athletes is "victory is the only option," I have to agree. When you get down to it, results are where it's at. I receive many requests from lifters who'll never compete but who want to get big and ripped. We definitely attack that goal just like we do on the gridiron.

Unfortunately, like many of this generation, they've been indoctrinated into a soft training culture that desperately wants to convince them not to "overtrain" and will whine at the sheer mention of a hardcore Renegade session. Seems to me that most training protocols (but not all) look like a damn science experiment! Sure you need proper mechanics, tempo and exercise selection, but when the hell did the weightroom become such a tepid, estrogen-rich environment? What's needed is a ferocious attitude and an understanding of what made the legends of the past so great.

But enough of this rhetoric; let's get back to the real world. Sometime ago, one of my Renegade coaches, Joey Williams of The Fitness Academy of Pacifica, CA, undertook the training development of two young junior-level bodybuilders. After I designed a special bodybuilder's program, these men began their arduous journeys to their first competitions. The work, as you may have guessed, was hard, totally void of modern equipment, and brought back an old-time approach to bodybuilding. Each of these bodybuilders made tremendous strides as they were victorious in local through State competitions and are advancing radically in the early stages of their career to national and natural competitions.

The work is decidedly simplified with core and often multiple-joint movements utilized to further enhance long term mass development. For some reason, present day bodybuilders have shied away from movements like these but nothing can beat their ability to kick-start some serious growth. You'll notice the ever present GPP (General Physical Preparation) of Renegade Training, in both non-weighted and weighted fashion. This is done to further enhance work capacity and assist in muscular recovery from the tough training.

For a little added "fun" and to make this completely old school, our workouts start the same way those greats from Muscle Beach started their workouts - with some basic tumbling and hip-mobility drills. The workout is concluded with an aggressive stretching program.

First I'll describe some of the exercises below, then at the end of this article I'll lay out an entire program for you to follow.


Exercise Descriptions

Iron Cross - Stand in a low parallel squat position, feet shoulder width apart and holding dumbbells parallel to the ground with palms facing in. Move arms out away from you sides in a giant "T" as you stand upright.


Squat/Push Press Complex - One of the most basic yet exhausting complexes that I employ. From a starting squat position with the bar resting on your shoulders, squat down to "basement." As you begin, drive upward and push the weight up off the shoulders such that at the top of the squat the bar is locked-out overhead. With the bar locked out, lower the weight to your shoulders but do so in a seamless-fashion so you immediately drop into low squat position.

Front Squat - I prefer to use the Olympic front squat style with the bar held in what's termed "the rack." However, it's very common for bodybuilders to use the crossed-arms style with the bar resting on your delts. Use the most comfortable set-up for you.

With elbows held high, squat down to rock-bottom depth with the weight centered over your feet and knees. Foot spacing should be roughly shoulder-width apart; however, without satisfactory flexibility you'll need to use a wider spacing to accommodate a lower depth.

Hack Squat - Position yourself in front of a loaded barbell. With your feet about shoulder width apart, reach behind you and firmly grasp the barbell. With your back straight and shoulders pinched back, drive from the heels. Maintain an angle of ascent with the bar near the calves. As the weight nears your hamstrings, punch the hips forward. Return the weight to the floor by reversing the motion.

Bent Press - The bent press is one of the great classic lifts made famous by iron legend Eugene Sandow. It can be performed with either a barbell, dumbbell or kettlebell. Each implement offers its own particular "feel" (read punishment).

To perform the bent press, you lift the weight with one hand over your head by slowly "corkscrewing" yourself underneath. It's extremely draining and the lifter needs to really concentrate when performing the movement. In the setup of the lift, position the feet roughly 18 inches apart with the foot on the side that you're holding the weight turned in slightly and the opposite foot turned approximately 90 degree to the side.

As the lift begins, the weight is held in such a fashion that it's directly under the hip and you basically turn into it and lower yourself under the bar. As you continue to corkscrew under the bar, your off-side knee bends forward and the opposite knee approaches the ground which assists in stabilizing the balance of the bar. With the arm completely extended, you simply drive off the hip and extend upward. Maintain eye contact with the weight throughout the lift.


See-Saw Press or Alternating Side Press - One of my favorites. Another seemingly simple exercise that jumps up and bites back at you. The exercise can be performed with virtually any form of resistance so equipment should never be a problem.

The movement starts with the weight held at chest/shoulder level and palms facing towards you (like an Arnold press). As you raise your one hand, twist it inwards while simultaneously bending from your hip to your opposite side. With the weight fully extended and you bent over, begin the movement to the other side. A powerful exercise of yesteryear that will thicken the torso-up. For those who enjoy the side press this will take it to the next level.

Barbell Front Raises - Standing upright with a barbell handing straight down. Hold it with a shoulder width grip and arms locked and riase the the weight up away from your thighs without unlocking your arms. Raise weight directly above your head and then back down.


One Arm Side Deadlift - Standing to the side of barbell resting on the ground, grasp weight directly in the center. Drop into a low deadlift position and drive off as with a standard deadlift but with particular emphasis of pushing off the obliques.


One Arm Barbell Snatch - Grasp the bar precisely in the middle (remember, balance is key!) Drop into a "neutral" position with the buttocks pushed back and the back tight at roughly a 30 to 45 degree angle. From this position the lift commences by driving the hips through powerfully and hoisting the bar upward.

As the hips come through, the weight continues upward and has a feeling of "unloading" with the momentum it generates. As the hand begins to rise above the head, begin to dip under the bar slightly, "punch" the hand through to straighten out the arm, and finally stand up. (Note: To read my whole article on this movement,