Joe Defranco's Industrial Strength Show

This week Ben Bruno makes his 4th appearance on the Industrial Strength Show - and as per usual - he and Joe have a lot to talk about! Highlights from their conversation include: Ben's first 4 mentors in the fitness industry; Training around back pain (and dealing with people online giving stupid advice); How both Joe and Ben trained at 13 years old; Thoughts on training to failure; Tracking your (training) volume; How/Why Ben "cherry picks" research; Favorite training splits for "longevity"; The question EVERY personal trainer should start EVERY training session with; What Ben has learned from arguing online with well-known fitness influencers...And Lots More! *For a full list of Show Notes  visit www.IndustrialStrengthShow.com. IMPORTANT LINKS DeFranco-brand supplements [*Use code: MuscleUpAugust] Magic Spoon Treats [*Use code: JOED] Team Forever Strong Ben Bruno (@benbrunotraining) Joe DeFranco (@defrancosgym)

Joe kicks off this week's show by giving away some FREE STUFF to his audience! He then answers 4 listener questions: TOPICS INCLUDE: 1) The most overlooked component of each set (What we can all learn from Joe's 1989 training footage!) 2) Why PubMed is NOT bookmarked on Joe's computer 3) Strength Training vs Cardio - Which is better for Longevity? 4) Troubleshooting the band pull-apart (What to do when you've tried all the best cues, but your client only feels the exercise in their traps?) *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com IMPORTANT LINKS STRONG Documentary Becoming Ronin - EP123 w/ Joe DeFranco Iron Business Blueprint BON CHARGE [code: JOED]

WARNING: This is not your typical Industrial Strength Show. (If you listen to this podcast for training info only, this is NOT the episode for you.) Unlike most weeks where Joe answers listener questions and/or invites special guests on the show - This week is more like grabbing a coffee with a friend and "shooting the sh*t" together :) Joe spends the first half of the show detailing his [CRAZY] debut as a wedding officiant. If you know Joe, you can probably already guess his experience was far from "normal"! LOL. He then shares a conversation he had [at the wedding] regarding "the ideal, year-round body fat percentage". He concludes the show by answering a last-minute DM from a listener who asked, "If yoga is considered strength training". *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS  Joe D's Instagram (@defrancosgym) CPPS In-Person course [Use code: JOED30] Longevity Training seminar Iron Business Weekend @ DeFranco's Gym Magic Spoon Treats

This week Joe answers 4 unique listener questions. SPECIFIC TOPICS INCLUDE: 1) Why are deficit push-ups recommended (for shoulder health), but bench-pressing w/ your elbows below the bench are NOT recommended? 2) Joe solves the "delt dilemma" (Lateral Raise variations that target the medial delts WITHOUT causing shoulder impingement) 3) What's the minimum daily protein intake to maximize gains? 4) What does Joe consider to be his biggest professional accomplishment up to this point? *For a full list of Show Notes & Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Team Forever Strong [1-Week Free Trial] Iron Business Weekend Joe's Instagram (@defrancosgym) Magic Spoon Treats Manukora Honey

This week's show is a follow-up from last week's discussion on the effectiveness of EMG testing for determining the best hypertrophy exercises. On today's episode Joe explains why "high activation/low mechanical tension" exercises STILL have a place in the muscle building process. He shares 3 specific reasons WHY they're valuable, along with the importance of knowing when to "trust your experience over science". *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS DeFranco-brand supplements [*Use code: MuscleUpJuly] Team Forever Strong [1-Week FREE Trial] Joe D's Instagram (@defrancosgym) BON CHARGE [*Use code: JOED]

This week Joe speaks on the following 3 topics: 1) Is EMG a useful tool for determining the best hypertrophy exercises? 2) The 6 "health foods" that Joe NEVER eats 3) The secret shoulder mobility routine that's disguised as an arm workout?! ...And MORE! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Longevity Training seminar  Iron Business Weekend Joe D's Instagram

This week Joe celebrates his 49th birthday with a fun "birthday-themed" Q&A. SPECIFIC TOPICS INCLUDE: 1) Will Joe be having Birthday cake and/or a cheat meal this year? 2) When was the last time Joe got really drunk on his birthday? 3) Does Joe "eat to train" or "train to eat"? 4) The 5 things that Joe STOPPED doing in order to get in the best shape of his life at 49! *For a full list of Show Notes + Timestamps visit IndustrialStrengthShow.com. IMPORTANT LINKS Iron Business Blueprint Weekend DeFranco's Nutritional Supplements (coupon: MuscleUpJune) Longevity Training seminar

This week Joe takes a deep dive into the following 3 topics: 1) The Best Training Split When You Have Limited Days/Time To Workout 2) "The Great Hip Thrust Debate" taking place between two former Industrial Strength Show guests - Brett Contreras & Jordan Shallow 3) Overrated/Underrated: Movement/Fascia Training Specialists *For a full list of Show Notes w/ Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Longevity Training seminar CPPS IN-PERSON [coupon: JOED30] Brett Contreras IG post Manukora Honey

This week Joe kicks off the show with a bunch of exciting announcements that include supplement sales, upcoming certifications & seminars! He then responds to 4 listener questions/comments. SPECIFIC TOPICS INCLUDE: 1) Programming Isometrics for Strength vs Hypertrophy, and more! 2) The most effective way to program Drop-Sets 3) Perfect Technique (with very light weights) vs High Effort (with very poor form) - What would produce "less worse" gains? Lol 4) New Summer Challenge! (Joe explains "2 Miles to Hell" to his audience) *For a full list of Show Notes w/ Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Longevity Training seminar CPPS L1 | IN-PERSON [*Use code: JOED30] DeFranco's Nutritional Supplements [*Use code: MuscleUpJune] Team Forever Strong [1-Week FREE Trial] Joe D's Instagram BON CHARGE [*Use code: JOED]

Joe is back from vacation and he's got stories to tell! He starts the show by talking about the things he liked most about his vacation and the lessons YOU can apply to your business/life (based on Joe's positive vacation experiences.) He then shares the "other side" of vacation... Specifically, the 2 types of people that PISSED HIM OFF! Joe spends the final 30 minutes of the show reviewing a new study that suggests there's no "upper limit" to the amount of protein we can ingest post-workout. He shares his opinion of the study, how he applied the findings of the study to his "vacation diet", and MORE! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS JW Marriott Orlando, Grand Lakes Iron Business Blueprint NEW Protein Study: The anabolic response to protein ingestion... The DeFranco Whey & No Whey Jose BON CHARGE [promo code: JOED]

On this week's show a listener asks Joe what his diet looks like when he's on vacation. This leads into a discussion about: 1) Joe's "foundational nutrition habits" 2) How Joe currently "tracks" his food/portions 3) The 9 foods Joe eats EVERY DAY to stay lean and strong (This includes specific brand recommendations)... Plus MORE! *For a full list of Show Notes w/ Timestamps goto www.IndustrialStrengthShow.com. IMPORTANT LINKS Joe D's Instagram (@defrancosgym) The DeFranco Whey (Grass-Fed Whey Protein Concentrate) Metabolic Meals The Conscious Bar Manukora Honey [Use code: JOED]

This week [in honor of the digital re-release of POWER!] Smitty joins Joe D. to discuss all things power development. Highlights from their conversation include: The making of "POWER!" (Behind-the-scenes insight); Programming Heavy Ass Sled Drags; General vs Specific Contrast Training pairings; Benefits of "combo" exercises; Why EVERYONE needs to train for power; How strong do you need to be before incorporating plyos and/or dynamic-effort into your training; Can you gain speed/power after the age of 40; How to safely program (and progress) power exercises; How/Why most people injure themselves when training for power; How often should you train for power (after the age of 40); Sneak peek into Phase 3 of WS4SB 3.5; How to properly execute Bulgarian Split Squat Jumps (What everyone does wrong!)...And Much MORE! *For a full list of Show Notes w/ Timestamps goto www.IndustrialStrengthShow.com. IMPORTANT LINKS POWER! [Digital re-release] Team Forever Strong [FREE TRIAL] CPPS certification Smitty's Instagram

Joe kicks off this week's show with a special "MuscleUp" supplement sale announcement [that includes a FREE DeFranco's Training Systems gym bag giveaway!!] He then spends the remainder of the show covering the following topics: 1) The Optimal Amount of Cardio When Fat Loss is Your #1 Priority 2) How Do You Know When It's Time To Change Exercises 3) BONUS: The new "fitness trend" that's pissing Joe off 4) Identifying Good vs Bad Soreness... And MORE! *For a full list of Show Notes w/ Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS DeFranco's Nutritional Supplements [Use code: MuscleUpMay] Marketing Your Gym Workshop @ Varsity House [Use code: JOED100] Joe D's Instagram (@defrancosgym) Team Forever Strong

This week Dr. Johanan Rand makes his fourth appearance on the Industrial Strength Show. Dr. Rand is the founder of Healthy Aging Medical Centers, located in NJ. He trained at the prestigious Albert Einstein Medical Center in N.Y. and only practices Peer-Review evidence based medicine. On today's show you'll hear Dr. Rand discuss a number of important topics. HIGHLIGHTS INCLUDE: Why do "healthy" people [who get routine blood work] have heart attacks?; Is there a better way to screen people and assess their risk for CV disease [compared to what most doctors are currently doing]?; Is "ApoB" the new gold standard for assessing CV disease risk?; What's the difference between "ApoA" & "ApoB"?; The optimal triglyceride to HDL ratio; Knowing your calcium score; Does Dr. Rand ever prescribe statins?; The history of rapamycin and why it's linked to longevity; How mTOR drives aging...And Much MORE! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS / PEOPLE MENTIONED

Joe kicks off this week's show by giving away some FREE STUFF to his audience! He then answers 3 listener questions. TOPICS INCLUDE: 1) Is walking considered exercise? 2) The honest truth about [what happens to your body] when you turn 40! 3) Is conjugate periodization effective for general pop clients? ...And More! *For a full list of Show Notes & Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Team Forever Strong [7-Day FREE Trial] Iron Business Blueprint Manukora Honey [*Use code: JOED]

This week is a classic Industrial Strength Show where Joe provides practical & proven solutions to his listeners' real-world problems. SPECIFIC TOPICS INCLUDE: 1) Is it detrimental to train a muscle group if it's still sore from the previous workout? 2) How to prevent groin pulls 3) How to strength-train for fat loss goals 4) The best way to execute your rest-pause sets... And More! *For a full list of Show Notes & Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Team Forever Strong (7-Day FREE Trial!) Strong Bastard 911 program BON CHARGE (*Use coupon: JOED)  

After 8.5 years, the Industrial Strength Universe FINALLY gets to meet "the man behind the intro music" - Orlando Rios! Joe & Orlando discuss a number of different topics during their 1-hour and 35-minute conversation. Highlights include: How Joe met Orlando; The backstory behind the most famous intro music in podcasting; Orlando's biggest pet peeve(s) about Joe's podcasting style; The hilarious story of Orlando meeting The Undertaker for the first time; WHY Orlando trains [His reason may surprise you]; Orlando's recent health/aesthetic "sticking point" and the advice Joe gave him to break through that sticking point; Wrestlemania 40 predictions...And Much MORE! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS DeFranco-brand supplements [*Use code: MuscleUpApril] DeFranco's Muscle MAG 300 Dr. Rhonda Patrick on magnesium supplementation Orlando's IG (@imorlandorios) Orlando's clothing brand (@raisedbycoyotes)

BIG SHOW THIS WEEK as Joe introduces Mike Stella to the Industrial Strength Universe! Mike is an expert movement evaluator, manual therapist, performance coach and the owner of The Movement Underground in Long Island, NY. Highlights from Joe & Mike's (almost) 2-hour long conversation include: The "blending" of rehabilitation with high performance strength & conditioning; How Mike assesses new clients; How to treat/approach athletes w/ "muscular imbalances"; Mike's thoughts on FMS; Why "evidence-based" is overrated; Are isolation rotator cuff exercises worthless?; How to get pro athletes as clients...and so much more! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com.   IMPORTANT LINKS Mike Stella's Instagram (@mikestella_atc) The Movement Underground website Joe D's Instagram (@defrancosgym) BON CHARGE [*Use code: JOED]

Joe kicks off this week's episode with a quick recap of the first-ever Iron Business Weekend. He then shares some initial feedback from lifters who have started the new WS4SB 3.5 program. He then answers 4 listener questions. TOPICS INCLUDE: 1) Joe's current GO-TO pre-workout "slop" [Plus a BONUS "High Protein Peanut Butter Cup" recipe!] 2) What type of athletes have the biggest imbalances and how do you go about fixing them? 3) When do you know it's time to switch exercises? 4) Programming jumps for [weak] kids... And More! *For a full list of Show Notes & Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Iron Business Blueprint Team Forever Strong [code: STRONG150] The Conscious Bar Manukora Honey

This week we're taking a deep, deep dive into the science & art of high-level program design. Specifically, Joe D. and Smitty share the inner workings of their latest creation - "Westside for Skinny Bastards 3.5" - the revised/2024 edition of Joe D's wildly popular WS4SB 3 program. You'll learn about Joe D. & Smitty's first exposure to Louie Simmons and Westside Barbell, the history of Joe D's original "skinny bastard" program and every detail, decision and discussion that took place during the development of their latest program - "WS4SB 3.5". If you're someone who's interested in getting more context and understanding the "WHY's" behind a program - get out your pen and paper - because Joe D. & Smitty share it ALL on today's episode! *For a full list of Show Notes & Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Team Forever Strong [Use code: STRONG150] How To Manipulate 4-Day Training Splits Over 3 Days Joe D's IG (@defrancosgym) Smitty's IG (@smittydiesel) Smitty's