Joe DeFranco's Industrial Strength Show

Latest Episodes:

#597 Before You Touch a Barbell, Do THIS + The Hidden Benefit of Wall Squats [Q&A] Nov 05, 2026

Show notes

Love heavy barbell training, but hate how your joints feel afterward? This week, Joe shares what to do BEFORE picking up the barbell—and why your main lift doesn't always have to be your first exercise. He also discusses the hidden benefit of wall squats and how to put the new research into practice. Other topics include returning to training while grieving, setting manageable expectations when motivation disappears, and why "beating the logbook" doesn't always mean you're making progress. *For a full list of show notes with timestamps visit www.IndustrialStrengthShow.com.

IMPORTANT LINKS
DeFranco's Nutritional Supplements
Team Forever Strong [Your first week is FREE]

#596 You're Strong & Fit… But Are You Ready to Sprint? [+ Full Q&A] Oct 29, 2026

Show notes

You lift weights. You do cardio. But are you actually in shape to SPRINT? On this week's Q&A, Joe explains why your squat and deadlift numbers—and even a great warm-up—don't guarantee you're prepared to run full speed. He outlines his gradual return-to-sprint approach, explains why maximum EFFORT doesn't have to mean maximum SPEED, and previews his upcoming presentation at the Vigor Ground Fitness and Business Summit. Joe also discusses splitting workouts into shorter sessions throughout the day, why lower-body movements belong in an upper-body warm-up, and the single best cue for a stronger, more stable deadlift. Finally, he tackles why lifters—and the fitness community in general—is so damn divided on deadlifts! *For a full list of show notes & timestamps visit www.IndustrialStrengthShow.com.

IMPORTANT LINKS
Team Forever Strong [1st week FREE!]
Vigor Ground Fitness & Business Summit 2026

#595 The Secret To Recovering Faster After 40 + The Overlooked Muscle in Low Back Pain (Q&A) Oct 22, 2026

Show notes

Are you always sore? Before you buy another recovery gadget, you might wanna take a closer look at your TRAINING! On this week's show, Joe answers four listener questions:

His top three recovery priorities for lifters over 40—and why your PROGRAM could be the reason you're always sore.
The one muscle nobody checks for low back pain
Food QUALITY vs. calorie counting: Why Joe doesn't always start overweight clients by telling them to eat less.
Are L-lateral raises overrated? Joe shares his favorite variation and how he uses them to finish off the delts!

Plus, Joe kicks things off with TWO announcements: his speaking topic for Luka Hocevar's Vigor Ground Fitness and Business Summit in November, AND the title and details of his next training program—dropping around Christmas!

#594 If I Woke Up Fat & Bloated Tomorrow Here's What I'd Do... Oct 14, 2026

Show notes

What would Joe DeFranco do if he woke up tomorrow, looked in the mirror, and "Bloated Joe D" was staring back at him?! In this episode, Joe answers a listener's hypothetical question by revealing the first 5 things he'd do to get his lean physique back—at age 51.

Before outlining his plan, Joe shares the lessons learned from two very different transformations: his first diet at 21, which got him to single-digit body fat but ended with him regaining all the weight plus an additional 18 pounds, and the 40+ pound weight loss he began around age 40—and has maintained ever since.

Drawing on those experiences, Joe explains why his approach today would prioritize sustainable habits over a dramatic short-term transformation. He breaks down:

A simple starting point for establishing a slight calorie deficit.
How he'd set his protein target and distribute it throughout the day.
Why he'd aim for at least 25 grams of fiber daily.
His practical daily water-intake target.
How he'd combine low-volume strength training with 8-10k daily steps.

Plus, Joe adds a bonus habit that deserves a place in any fat-loss plan! He discusses its role in recovery, performance, and managing food cravings.

To wrap things up, Joe explains how listeners can get FREE access to his Busy Bastard strength training program and shares details about a four-day email promotion giving Lean Bastard customers 20% off their next DeFranco program.

If you're tired of losing weight only to gain it back, this episode lays out Joe's practical approach to building a leaner physique—and maintaining it forever.

#593 Why I NEVER Program Forced Reps + Squatober After 40 [Q&A] Oct 08, 2026

Show notes

In this week's episode, Joe answers four listener questions covering smarter training, career growth, and better breathing. He explains why he never programs forced reps—including an overlooked problem—and shares his take on Squatober after the age of 40. Can you embrace the challenge without burying your recovery? Joe also reveals the best question a former intern ever asked him and explains how focusing on ONE THING laid the foundation for his business success. Finally, he shares two unique breathing cues that will enable you to become a "better breather", plus practical ways to practice them. Expect straightforward advice, personal stories, and coaching insights you can put to use immediately! *For a full list of Show Notes with Timestamps visit www.IndustrialStrengthShow.com.

#592 - Grit or Disrespect (The HYROX Incident), My Skin Cancer Scare & a Totally Random Q&A! Oct 01, 2026

Show notes

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.

#591 How We Combined Three Training Splits into One Badass 12-Week Program! Sep 24, 2026

Show notes

"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.

#590 Prescribing Movement as Medicine w/ coach Kevin Carr Sep 17, 2026

Show notes

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!)

#589 How I Train My Daughter IN-SEASON + A New Lower Body Primer You Gotta Try! Sep 10, 2026

Show notes

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.

#588 The Strength Training Retirement Plan (Plus Q&A) Sep 03, 2026

Show notes

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!

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