Ryan Ferguson: Stronger, Faster, Smarter

Feb 15, 2019

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Ryan Ferguson



We meet the brand new host of the Sheer Strength Labs podcast, Ryan Ferguson. During this episode, Ryan introduces himself and talks about his book Stronger, Faster, Smarter, the 10 years he spent in prison for a crime he didn’t commit, and how he came to his personal fitness philosophy.


Ryan has always been athletic and had the ability. Other than playing basketball and tennis, he didn’t really take advantage of the physical opportunities and chose not to work out. As a result, he didn’t have the body that he wanted. His problem wasn’t being overweight but rather having trouble putting on weight and getting bigger. Ryan found a gym in college, and admits he didn’t know what he was doing but saw results.

At the age of 19, Ryan was arrested and convicted of a crime he had nothing to do with, and was in prison for 10 years. While in prison, if Ryan didn’t work out and build muscle, then he would have been considered prey. He took on a ‘no excuses’ philosophy and did what he could where he was.

Take a Look at Yourself

The thing people are most fearful of doing is taking a look at themselves and their insecurities, fears, failures, and excuses. Doing this, however, will build you up and create a solid foundation for success. From there on, it is all about following advice and doing the work.

The Fundamentals

Ryan is all about eating a well balanced diet and not diet hopping. Find out what your macro count is, and stick to it. Eat healthy, real food. Go to the gym and do more that just show up and push weights.

Six Primary Moves That Will Fundamentally Change Your Life and Body 

These will give you control of the ability to burn fat, build muscle, and shape your body the way you want to. These six moves are the bench press, shoulder press, bent over row, pull up, deadlift, and the squat.

If you do nothing but these six moves mixed with high intensity intervals over the course of one year, you will get way better results than 95% of gym goers. These compound moves work massive amounts of muscle in short times, and boost your metabolism once your workout is complete.

How to Implement the Perfect Weight Loss, Muscle Building Nutrition Plan

Create Goals

The number one thing is to start with goals. What are your goals, and why are you working out? Are you doing it for yourself, someone else, or your kids? You must task accountability and look at why it matters every single day in order to keep your motivation.

Implement Your Goals

If you want to run a marathon and also build muscle, then you will have conflicting goals. You need to be specific in your goals, know what you want, and then set a game plan for achieving the individual goal. From there, you need to build a realistic plan of action.

Devise A Realistic Plan of Action

There are two parts to achieving your goals, those being your nutrition and your workout plan. If you are trying to gain muscle, then you need to eat more than your baseline calories, and workout with weights. If you want to become a high-level endurance runner, you may need a high level of calorie consumption and do cardiovascular activity. If you want to lose weight, you will need to drop your calorie consumption below baseline, lift weights, and do cardio.

Keep Consistent

This is the key to success, and will make or break your journey. Every time you drink, your testosterone production is being shut off and your gains are being shut down. Remember that small changes equal big results.

Ryan’s Simple Plan

This involves five days on and two days off using the six simple moves: bench press, shoulder press, bent over row, pull up, deadlift, and the squat.

Day One (Squats and deadlifts)

  • 5 sets of 10 reps.
  • Back squat, front squat, regular deadlifts, straight leg deadlifts.
  • On your 10th rep, you want to be one rep short of failure. This will keep you in hypertrophy, boost your metabolism, and burn fat.
  • This is a total of 20 sets.

Day Two & Day Four (Cardio and Ab Work)

  • Cable crunches, leg raises, and regular crunches.
  • 5 sets of 20 reps.
  • Once done, do cardio before starting the next set of high intensity intervals.
  • Each cardio set is one minute (20 seconds on and 40 seconds off).

Day Three (Weights)

  • Either chest or back.
  • 5 sets of 10 reps of pull-ups.
  • 5 sets of 10 reps bent over rows.

 Day Five (Weights)

  • Bench press and shoulder press.
  • 5 sets 10 reps.


You want to have a healthy, clean diet and a couple of go-to meals such as 6oz of chicken, broccoli, and quinoa. If you want to focus on things that will help with your gains, Ryan believes in nutrient timing. Eat carbs 90 minutes before you go to the gym and take a pre-workout supplement. Post workout, you have a 30 minute window where your nutrient uptake will be accelerated, so you need 20-30g of whey protein from a shake. If you want to build lean muscle, creatine and glutamine help out a lot.

Resources Mentioned                                                                  

Stronger, Faster, Smarter (book)

Ryan Ferguson Fitness

Thank you for listening! If you enjoyed this podcast, please subscribe and leave a 5-star rating and review in iTunes!  


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