Renegade Strength and Performance LLC

Renegade Strength and Performance LLC Building a Stronger Community Starting w. YOU 🫵🙂
🔻Personal Training | Semi-Private | 24/7 Gym
🔻 Weight Loss | Muscle Building | Strength Gaining

🥊 UFC FREEDOM 250 WATCH PARTY & GEORGE'S GOING AWAY PARTY 🥊SUNDAY, JUNE 14TH, AT 6 PMBefore George leaves for his next a...
06/05/2026

🥊 UFC FREEDOM 250 WATCH PARTY & GEORGE'S GOING AWAY PARTY 🥊

SUNDAY, JUNE 14TH, AT 6 PM

Before George leaves for his next adventure, let's send him off the only way Renegade knows how...

With good people, good food, and a night of fights. 🔥

Join us on Sunday, June 14th, at 6 PM for a UFC Freedom 250 Watch Party and a chance to celebrate one of our own.

George has been a huge part of our community, and we want to pack the gym with friends, members, and supporters as we wish him the best in his next chapter.

📅 UFC 250 Watch Party
⏰ Sunday, June 14th, at 6:00 PM
🍽️ Bring an entrée to share
🥊 UFC on the big screen
👊 Great company and plenty of laughs

Let's make sure George leaves knowing how much this community appreciates him.

📩 DM us to reserve your spot.

See you there!

🔥 CLIENT SPOTLIGHT: NICOLE 🔥When Nicole first came to Renegade Strength & Performance, she had three goals:✅ Get stronge...
06/04/2026

🔥 CLIENT SPOTLIGHT: NICOLE 🔥

When Nicole first came to Renegade Strength & Performance, she had three goals:

✅ Get stronger
✅ Build confidence
✅ Lose body fat

We're proud to say she has accomplished every one of them—and she's just getting started.

So far, Nicole has:

💪 Gained 1.1 lbs of muscle
🔥 Lost 16.4 lbs of body fat
📉 Reduced her body fat percentage by 3.2%

While those numbers are impressive, the biggest transformation isn't what shows up on the InBody scan.

It's the confidence she's built.

It's showing up consistently even when life gets busy.

It's getting stronger week after week.

It's proving to herself that she is capable of more than she thought.

Results like these don't happen overnight.

They happen through consistent training, smart nutrition, accountability, and a commitment to the process.

Nicole has put in the work, trusted the plan, and earned every bit of progress she's made.

We're incredibly proud of everything she's accomplished so far and grateful to be part of her journey.

Everyone help us congratulate Nicole on her hard-earned success! 👏👏👏

And the best part?

This journey is far from over.

We're excited to see how much stronger she becomes, how much more confidence she builds, and how much more progress she'll make in the months ahead.

Keep crushing it, Nicole. We're proud of you.

Dare to Defy.

Most people make the mistake of treating strength training and hypertrophy training like they're the same thing.They're ...
06/01/2026

Most people make the mistake of treating strength training and hypertrophy training like they're the same thing.

They're not.

Both build muscle.
Both make you stronger.

But they primarily target different systems of the body.

🧠 Strength Training = Nervous System Adaptation

The primary goal of strength training is to improve your body's ability to produce force.

Typically:
• 1-5 reps per set
• Heavier loads (85-100% of 1RM)
• Longer rest periods
• Focus on maximal force production

When you lift heavy weights, your nervous system learns to:
✔ Recruit more muscle fibers
✔ Fire those fibers more efficiently
✔ Coordinate movement better
✔ Produce more force

This is why someone can get significantly stronger without adding a large amount of muscle mass.

The nervous system becomes more efficient.

Translation:
Strength training primarily challenges and adapts the nervous system.

💪 Hypertrophy Training = Musculoskeletal Adaptation

The primary goal of hypertrophy training is to increase muscle size.

Typically:
• 6-15 reps per set
• Moderate loads
• Shorter rest periods
• Higher training volume

This style of training creates:
✔ Mechanical tension
✔ Metabolic stress
✔ Muscle damage

These stimuli signal the body to repair and build larger muscle fibers.

Translation:
Hypertrophy training primarily challenges and adapts the muscular system.

Here's why this matters...

Many people focus exclusively on one side.

Some chase heavy weights but never build enough muscle to support continued strength gains.

Others only chase the pump and leave significant strength and performance improvements on the table.

The best programs train BOTH systems.

🧠 Strength training develops the nervous system.

💪 Hypertrophy training develops the muscular system.

Together, they create the strongest, most resilient, and most complete athletes.

Strength builds the engine.

Muscle builds the vehicle.

Train both.

Train with purpose.

Dare to Defy.

Most people drastically underestimate how important protein really is.If your goal is to:✔ Build muscle✔ Lose body fat✔ ...
05/29/2026

Most people drastically underestimate how important protein really is.

If your goal is to:
✔ Build muscle
✔ Lose body fat
✔ Recover better
✔ Improve performance
✔ Stay fuller longer

…then protein is non-negotiable.

A good rule of thumb for 𝗠𝗢𝗦𝗧 𝗔𝗖𝗧𝗜𝗩𝗘 adults is:

Eat 𝗔𝗧 𝗟𝗘𝗔𝗦𝗧 0.8 grams of protein per pound of bodyweight daily.

That means:

150 lb person → ~120g protein/day
200 lb person → ~160g protein/day
250 lb person → ~200g protein/day

Why does this matter?

1. Protein supports muscle growth & recovery

When you train, you create microscopic muscle damage. Protein provides the amino acids your body needs to rebuild that tissue stronger.

No protein = poor recovery and limited progress.

2. Protein helps preserve muscle while losing fat

When dieting, your body can lose BOTH fat and muscle.

Higher protein intake helps protect lean muscle mass while you’re in a calorie deficit, which is critical for maintaining strength, metabolism, and overall body composition.

3. Protein increases satiety

Protein keeps you fuller longer than carbs or fats.

This means:

fewer cravings
better appetite control
easier adherence to your nutrition plan

4. Muscle is an expensive tissue

The more muscle you carry, the more calories your body burns simply to maintain it.

Building and maintaining muscle isn’t just about aesthetics… it directly impacts long-term metabolic health.

Most people don’t fail because training is bad.

They fail because recovery and nutrition don’t match the work they’re putting in.

Train hard.
Recover harder.
Eat enough protein.

Dare to Defy.

05/28/2026

2nd Renegade Murph in the books.

That's...
✅ 2 miles
✅ 100 Pull-Ups
✅ 200 Push-Ups
✅ 300 Squats

Took a lot of blood, sweat, and tears to get through it, but we made it. Thanks again to all who came out and spent the day with us. 🇺🇸

05/27/2026

Opening interviews for the 2026 Renegade Murph

One of the best parts of this event is watching our members step outside their comfort zones in honor of the men and women who sacrificed so much for our country.

05/22/2026

We love when new friends come to play!!! Welcome aboard and thanks again for sharing the good news ❤️🤝☸️

Sometimes the goal starts small… and turns into something so much bigger. 🔥When Robin first came to Renegade, all she wa...
05/20/2026

Sometimes the goal starts small… and turns into something so much bigger. 🔥

When Robin first came to Renegade, all she wanted was to lose a little weight and gain some confidence back.

Little did she know she was about to change her body composition, get significantly stronger, and prove to herself just how capable she really is. 💪

➡️ Gained 1.1 lbs of muscle
➡️ Lost 10.1 lbs of body fat
➡️ Reduced body fat percentage by 3.2%

When it comes to building true health, there are no shortcuts. There are no magic tricks. It's about controlling the variables we can control, staying consistent, trusting the process, and putting in the effort day after day.

We are beyond proud of everything Robin has accomplished so far, but even more proud of the confidence and strength she has built along the way.

These victories don't just show up as numbers on a scale. They change the way we carry ourselves, the way we think about ourselves, and the confidence we bring into every area of life.

When we begin taking control of our health, we begin proving to ourselves that we are capable of more than we once believed. That confidence starts showing up everywhere, in the gym, at work, in relationships, and in the way we walk into a room.

IT IS AWESOME TO SEE.

Robin — thank you for trusting Renegade with your health and fitness journey. We don’t take that lightly, and we’re excited to keep pushing toward even bigger goals together. 👊

The journey is just getting started.

“Discipline today. Freedom tomorrow.”Sounds simple… but most people don’t actually understand what that means.Let’s brea...
05/19/2026

“Discipline today. Freedom tomorrow.”

Sounds simple… but most people don’t actually understand what that means.

Let’s break it down.

Discipline isn’t punishment. It’s structure.
It’s choosing to train when you don’t feel like it.
It’s sticking to a nutrition plan when it would be easier not to.
It’s going to bed on time instead of scrolling for another hour.

And here’s where most people get it wrong…

They think discipline is what gets them results.

It’s not.

Discipline is what allows consistency to happen.
And consistency is what actually drives results.

➡️ Training once doesn’t build strength
➡️ Eating well for a week doesn’t change your body
➡️ One good month doesn’t undo years of neglect

But stack those actions over time?

That’s when everything changes.

This is where the “freedom” comes in.

Freedom from:

Constantly starting over
Feeling uncomfortable in your own body
Living with low energy and poor health

The people who have that freedom didn’t find a shortcut…

They earned it through repeated, disciplined action.

Small actions. Done consistently. Change everything.

If you’re tired of starting over, it’s time to start building something that lasts.

Dare to Defy.

Address

4130 Fourier Drive
Fort Wayne, IN
46818

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 7pm
Saturday 9am - 5pm

Telephone

+12606150669

Website

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