#391: Your Warm Up Sucks; Here's How to Fix It

This week we're comin' at ya with another hard hitting listener Q&A episode of the one and only #RenegadeRadioPodcast. If you wanna know everything I personally do to prepare to dominate my workouts, you're in luck, because I'm gonna reveal some of my best strategies. What red-blooded man with even an ounce of testosterone doesn't want bigger delts?  I'm gonna teach you how to do it.   And all that muscle doesn't really mean sh*t if it's covered up by a bunch of fat, so I'll let you know how to boost your metabolism so you can finally get the jacked and ripped physique you want.   We're covering all that and much more right here, right now.   Ready? Let's f*cking go!   Topics Include: What does a typical warm up look like for you for upper and lower session? Best options for spinal erectors hypertrophy if deadlifts flare up a lower back injury? What are your favorite overhead pressing variations? If doing full body how would you order push, pull, squat, hinge, and carry?  How to structure PPL if you want to build bigger shoulders?  Have you ever found that heavy isolation of the hamstring over time, eg. Seated leg curl leads to issues? What is the best exercise for lower lats?  How can I build some tree trunk legs at home with just DB's up to 80's? Have you tried Tonal or tempo mirror style home gym or similar, are they any good?  Top 3 suggestions for someone coming back to the gym after more than 18 months?  How would you design a 3 way chest/back, legs, shoulders/arms split? I only press with dumbbells… am I missing out on any gains by not using a barbell whatsoever?  What is your pre workout routine? How many hours between meals, MAX? To build size. Can't eat every two hours due to work.  What's the best life lesson you learned from Mountain Dog? Suggestions for raising your body's core temperature?  If you only have one kettlebell and 20 min a day to train on which exercises should I focus on? This episode is brought to you by biOptimizers.  Blood Sugar Breakthrough is the most potent, all natural, clinically proven solution to regulate blood sugar.  Go to BloodSugarBreakthrough.health/Renegade and use the coupon code JAY10 to save up to 38% off your order.   This episode is also brought to you by Epoch Whey Protein.  Epoch Whey Protein is a verified grass-fed whey isolate that is derived from the milk of Ireland cows.  It has no soy, no added sugars, no artificial colors or flavors, no gluten and it is non-GMO.  This incredible tasting protein gives your muscles what they need and nothing they don't.  Go to YourEpoch.com and use the coupon code JAY to save 20% on your order today! This episode is also brought to you by Organifi.  With pain-soothing herbs, antioxidants, & phyto-nutrients all in one delicious, soothing "Golden Milk," Organifi Gold will help you sleep better at night and feel amazing in the morning.  Click HERE or go to www.organifi.com/renegade to get yours today and get 20% off your order.