Joe DeFranco's Industrial Strength Show

Joe takes a break from the typical training Q&A for a fun, unique episode featuring 10 totally random listener questions! He opens up about his recent skin cancer scare and weighs in on the controversial HYROX incident in Beijing: Was continuing the race a display of grit—or disrespect? Other topics include Nicolas Cage playing John Madden, getting help on the first rep of heavy dumbbell bench presses, Clubber Lang vs. Ivan Drago, and Joe's favorite running back after Walter Payton. He also discusses incline walking vs. daily steps, his two best exercises for improving 225-pound bench press rep endurance, and what he'd change about his past approach to training athletes. Finally, Joe imagines his ultimate restaurant—from the food and music to the behavior that would get a customer permanently banned! *For a full list of Show Notes with Timestamps visit www.IndustrialStrengthShow.com.

• IMPORTANT LINKS
• DeFranco's Nutritional Supplements
• Mass Confusion [NEW program!]

"Muscle confusion" is complete bullsh*t. So why did Joe D. and Smitty name their new program "Mass Confusion?"

In this episode, they explain the difference between random workouts and planned variation—and give you a look behind the scenes at how they built one cohesive 12-week program from three different training splits.

They break down all three phases: an Upper/Lower split that uses a "reverse workout order" to reduce joint stress and their unique cluster set/EMOM approach to build strength and muscle; a Push/Pull/Legs split featuring the "total reps" method and "daily undulating periodization" (DUP); and a "bro split" that puts your newfound strength to work building muscle, including the brutal 6-12-25 method.

You'll hear why they chose each method, how the phases fit together, and why intelligently rotating exercises keeps training fresh without sacrificing progress. This is the method behind the Mass Confusion madness! *For a full list of Show Notes with Timestamps visit www.IndustrialStrengthShow.com.

• IMPORTANT LINKS
• Team Forever Strong [1-Week FREE Trial]
• MASS CONFUSION Ebook

This week, Joe welcomes coach Kevin Carr to the Industrial Strength Show! Kevin is the co-founder of the Certified Functional Strength Coach certification and "Movement as Medicine" Massage & Movement Therapy Clinic. He has nearly 20 years of coaching experience, working with everyone from Olympic athletes to average Joes. In this episode, Joe and Kevin cut through the confusing fitness advice online and share practical ways to improve strength, cardiovascular fitness and overall health. Specific topics include: How to restart training after a layoff — and build habits that stick; how & why to administer the 2-mile max aerobic speed test; whether age is really "just a number"; how exercise selection, frequency, and intensity should evolve as you get older; sprinting after 40; exercises to avoid versus movements everyone can/should do; and progressive programming for large groups. Kevin also discusses his new book, Prescribing Movement as Medicine, who it's for, and what readers can expect! *For a full list of Show Notes with Timestamps visit www.IndustrialStrengthShow.com.

• IMPORTANT LINKS
• Follow @coachkevincarr on Instagram
• Prescribing Movement as Medicine (NEW book!)

In this episode, Joe breaks down his tried-and-true principles for in-season strength training. He discusses Charlie Francis' famous "Fill the Glass" concept, reveals the two biggest in-season training mistakes he sees coaches and athletes make, and then takes you inside the exact program he's using with his daughter during her high school soccer season. Joe shares her complete full-body strength workout - exercise by exercise - including her warm-up and a new "Step-Down Matrix" that has quickly become one of his favorite lower-body warm-ups. He also reveals her mid-week "neural primer" and the full-body mobility routine she uses throughout the week when needed. Joe wraps up with a quick review of his in-season training template for football players before teasing his upcoming "30 Days of Delts" challenge, which he'll be sending FREE to his email subscribers this Friday! If you train athletes — or you're an athlete trying to stay strong, healthy and explosive throughout a long season — this episode is for you. *For a full list of Show Notes with Timestamps visit www.IndustrialStrengthShow.com.

• IMPORTANT LINKS
• Team Forever Strong [1-Week FREE Trial]
• Get on Joe's email list!

This week, Joe explains why strength training should be viewed as a "retirement plan for your body" and breaks down the "Strength Training Snowball Effect" — eight positive adaptations that build upon each other to help you become stronger, healthier, leaner, and more capable as you age. He also reveals one of the most overlooked tools in the average person's training — long-duration isometric holds — and explains their unique benefits for strength, hypertrophy, identifying weaknesses/imbalances, joint health, and recovery. Finally, Joe discusses why exercises like band pull-aparts, face pulls, Y-Handcuffs, and scap push-ups still have an important place in a well-designed program — even if they don't score high on the "loadability" scale. He explains why every exercise does NOT need to be heavy or progressively overloaded, and why the best programs include the right mix of high, moderate, and low-intensity movements. All this plus more in another information-packed episode of the Industrial Strength Show!

• IMPORTANT LINKS
• DeFranco's Nutritional Supplements
• Iron Business Mastermind Weekend
• DeFranco-designed training programs
• Joe D's Instagram

Has full range of motion training gone too far? This week, Joe questions whether the fitness industry pendulum has swung too far — from half reps and poor mobility to forcing extreme ranges of motion that we don't actually have the strength or control to own. He explains the difference between accessing a position and actually owning it, why more range of motion isn't always better, and how to safely expand your ROM without sacrificing joint health and longevity. Joe also covers two other training topics: 1) How long should you rest between sprints when training for speed? 2) The subtle technique adjustment that will instantly make your chest-supported rows more effective! *For a full list of Show Notes w/ Timestamps visit www.IndustrialStrengthShow.com.

• IMPORTANT LINKS
• Hill Sprint workout
• Manukora Honey

In this episode, Joe exposes what he considers one of the fitness industry's biggest coaching scams: influencers who train a celebrity or pro athlete ONE TIME, film the workout, snap a picture — and then portray themselves as their "coach."

Joe explains why "putting someone through a workout" and actually COACHING them are two completely different things. From long-term programming and problem-solving to managing injuries, plateaus, recovery, and real-world setbacks, you'll learn what separates an experienced coach from a great content creator. If you've ever purchased an online program — or hired a coach based on their social media following — this is an episode you'll want to hear! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com.

• IMPORTANT LINKS
• Iron Business Blueprint [APPLY NOW]

In this week's Q&A episode, Joe answers three listener questions covering sport-specific strength training, how to train someone who hates working out, and the ultimate push-up progression. Joe explains why strength training shouldn't look like your sport, shares his approach for creating the perfect workout for someone who has anxiety around training (or simply hates the gym), and breaks down his 5-phase push-up progression designed to take someone from ZERO push-ups to 40+! Whether you're an athlete, coach, or just looking to get stronger, this episode is packed with practical, real-world training advice you can put to use immediately. *For a full list of Show Notes w/ Timestamps visit www.IndustrialStrengthShow.com.

• IMPORTANT LINKS
• Lean Bastard [LAST CALL!]
• Manukora Honey

It took Joe six months to create a program that only lasts nine weeks. In this episode, he explains why. Joe pulls back the curtain on the creation of Lean Bastard, sharing the behind-the-scenes decisions, setbacks, rewrites, and coaching philosophy that turned this project into a six-month obsession. From scrapping an entire finished program and starting over, to explaining why he chose full-body workouts, zero barbell work, and six unique performance standards, this episode reveals the thought process behind what Joe believes is the best representation of his 30+ years of coaching and problem solving. If you've ever wondered what goes into creating a truly results-driven training program — this is an episode you won't want to miss! *For a full list of Show Notes & Timestamps goto www.IndustrialStrengthShow.com.

• IMPORTANT LINKS
• Lean Bastard program & recipe guide
• DeFranco's Nutritional Supplements
• Joe D's new website

Joe is back from vacation and he's got a lot of catching up to do...but he's only got an hour to do it! He kicks off this fast-paced "return episode" with a vacation recap and a Lean Bastard update before diving into today's main topic: The 5 Blood Markers That Every Lifter Needs To Understand. If you lift weights regularly, certain blood markers can become temporarily elevated after a hard workout, making it appear as though something is wrong when, in reality, your body is simply recovering and adapting. In this episode, Joe breaks down the five blood markers that are most commonly affected by strenuous workouts: ALT & AST (liver enzymes), Creatine Kinase (CK), Creatinine/eGFR, C-Reactive Protein (CRP), and White Blood Cell Count. He explains what each marker measures, why intense training can affect the results, and what you should do before your next blood draw to ensure your labs reflect your true baseline health. Whether you're a competitive athlete, recreational lifter, or simply someone who trains hard and values your health, this episode could save you from unnecessary worry — and help you have a more informed conversation with your doctor. *For a full list of Show Notes w/ Timestamps visit www.IndustrialStrengthShow.com.

• IMPORTANT LINKS
• Follow Joe D. on Instagram