Joe DeFranco's Industrial Strength Show

Latest Episodes:

#583 Don't Get Blood Work Before Listening To This! Jul 30, 2026

Show notes

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.

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#582 I Rated EVERY Piece of Equipment in My Garage Gym Jul 16, 2026

Show notes

After receiving many requests, Joe finally opens the garage doors and gives listeners a complete rundown of the equipment in his home gym. But this isn't just another garage gym tour… In this episode, Joe rates every major piece of equipment in his gym - from his EliteFTS Collegiate Half Rack and Freemotion Dual Cable Cross to his Technogym BioStrength Chest Press, Arsenal Reloaded Incline Fly, EliteFTS Signature Seated ISO-Row, Nautilus Glute Drive, NÜOBELL Adjustable Dumbbells and more. Along the way, he shares what each piece costs, whether it's actually worth the money, what he'd buy again (and what he wouldn't), plus the specialty bars, accessories and "hidden gems" that have earned a permanent spot in his training over the years. Whether you're building your own home gym, looking to make smarter equipment purchases, or you're just interested in knowing more about Joe's home gym - this episode is a MUST-LISTEN! *For a full list of Show Notes with Timestamps visit www.IndustrialStrengthShow.com.

#581 How Training In My 100-Degree Garage Changed My Body (And My Workouts) Jul 09, 2026

Show notes

After training in his 100-degree garage gym for weeks, Joe decided to do something he hadn't done in over 25 years — join a commercial gym. What happened next completely caught him off guard. In this episode, Joe shares how one air-conditioned workout turned into an accidental self-experiment that changed the way he thinks about heat acclimation, conditioning, and recovery. He explains the science behind why training in the heat may improve your body's cooling system, lower your heart rate during exercise, and help you recover faster between sets — all in easy-to-understand language. He also discusses why years of free-weight and bodyweight training made machine exercises feel surprisingly easy, and why he still believes that transfer doesn't work nearly as well in the opposite direction. Whether you train in a garage, a commercial gym, or somewhere in between, this episode is packed with practical lessons that may change the way you think about your workouts. *For a full list of Show Notes with Timestamps visit www.IndustrialStrengthShow.com.

IMPORTANT LINKS
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#580 Critiquing MY OWN Advice From 20+ Years Ago Jul 02, 2026

Show notes

A longtime listener recently dug through his collection of Joe's old Ask Joe Q&A's, T Nation articles, and EliteFTS posts from over 20 years ago… and he challenged Joe to critique his own advice! In this episode, Joe revisits five classic topics - including box squats, vertical jump training, free weights vs. machines, strength vs. hypertrophy principles, and full-body training splits - to answer one simple question: "Would 2026 Joe D. give the same advice as 2006 Joe D.?" Some recommendations stood the test of time almost exactly as Joe originally taught them… while a few have evolved after two more decades of coaching thousands of athletes, lifters, and everyday clients. It's an honest, entertaining look at what experience reinforces, what research has refined, and why the best coaches are never afraid to re-evaluate their own beliefs. *For a full list of Show Notes with Timestamps visit www.IndustrialStrengthShow.com

#579 Why Your Warm-Up Sets Are Making You Weaker...And Other Costly Training Mistakes! Jun 25, 2026

Show notes

In this episode, Joe D. explains why one of the most common warm-up mistakes is actually making lifters weaker before their work sets even begin. He shares a smarter approach to programming warm-up sets for better strength, more muscle, and improved performance -- while revealing the exact warm-up progression he used before hitting a recent PR with the 100-pound dumbbells. Joe then breaks down the biggest superset programming mistakes that sabotage workouts, along with simple adjustments that can make them more effective. He wraps up the episode with an often-overlooked shoulder health tip that could finally help eliminate those nagging aches and pains. If you've ever wondered why your shoulders still hurt despite doing "twice as much back work," this episode explains what's probably missing from your program -- and how to correct it! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com.

#578 - I'm Turning 51 This Week: Here's 15 Things I Believe NOW More Than Ever... Jun 18, 2026

Show notes

This week, Joe celebrates his 51st birthday by sharing 15 lessons, principles, and beliefs that have stood the test of time throughout his life and 30-year coaching career. In this episode, Joe discusses why strength training is the closest thing we have to a fountain of youth, why most people need less intensity and more consistency, why joint-friendly training IS performance training, the importance of family and relationships, and so much more! Whether you're 21, 51, or anywhere in between, this episode is packed with timeless advice on health, fitness, longevity, mindset, and life. *For a full list of Show Notes with Timestamps visit www.IndustrialStrengthShow.com.

#577 Sleep Deprived? Don't Skip Your Workout...Change THIS Instead! Jun 11, 2026

Show notes

We've all been there… You slept like crap, you're exhausted, and you've got a workout scheduled. So what should you do? Skip the workout? Push through as planned? Or modify it? In this episode, Joe answers a listener question regarding the best way to train when sleep-deprived. Specifically, should you reduce volume or intensity when recovery is compromised? Along the way, Joe discusses why relying on stimulants may NOT be the best strategy, the single most important aspect of a "sleep-deprived" workout (and it's NOT what most people think), how to properly warm up when you're running on fumes, what to remove from your workouts when sleep-deprived, and what you should keep in your program - even after multiple nights of poor sleep. If you're a busy parent, athlete, entrepreneur, shift worker, or anyone who occasionally struggles to get enough sleep, this episode is packed with practical, real-world advice you can start using immediately. *For a full list of Show Notes w/ Timestamps visit www.IndustrialStrengthShow.com.

#576 - If I Could Give You Only ONE Training Tip Per Body Part... Jun 04, 2026

Show notes

What if you could get 30 years of coaching experience condensed into one training tip per body part? This week, Joe takes on a unique challenge from a listener: Give the single BEST piece of training advice for every major muscle group - Chest, Back, Traps, Shoulders, Triceps, Biceps, Quads, Hamstrings, Glutes, Calves and Abs - in just 2-3 minutes per category. No overthinking. No research papers. No scripts. Just raw, experience-based coaching wisdom from three decades of training everyone from NFL athletes and WWE Superstars to busy parents and everyday lifters. The result is a fast-paced, highly practical episode packed with muscle-building and longevity-focused advice that can immediately improve the way you train. Whether you're looking to build muscle, stay pain-free, or simply train smarter, this episode is loaded with actionable takeaways you can put to use today! *For a full list of Show Notes & Timestamps visit www.IndustrialStrengthShow.com.

IMPORTANT LINKS
DeFranco's Nutritional Supplements

#575 An Ordinary Guy Who Did Something EXTRAORDINARY... May 28, 2026

Show notes

On this week's episode Joe & Smitty introduce the world to Derek Medeiros, aka, this year's SB911 GRAND CHAMPION! Highlights from this conversation include: Derek's mindset going into the SB911 Transformation Contest; How losing both of his parents affected Derek's life and his approach to fitness; The hardest part of the 12-week transformation challenge; What kept Derek going when motivation disappeared; Besides losing 17 pounds, what else changed in Derek's life; The one change Derek made nutritionally that had the biggest impact on his body composition; The exercise Derek HATED doing the most while on the SB911 program; Derek's favorite exercise on the SB911 program; The most surprising result Derek experienced on the program; Derek's advice to all listeners currently in the same situation he was in 12+ weeks ago...And More! *For a full list of Show Notes and Timestamps, visit www.IndustrialStrengthShow.com.

#574 I DISMANTLED a Fitness Influencer's TERRIBLE Program...And Showed How To Fix It May 21, 2026

Show notes

On this week's show a listener asks Joe to review a workout that his son got from a popular "fitness influencer"...and Joe does NOT hold back with his critique! After dismantling the program, Joe fixes it and then explains how to spot a program written by a true PRO versus a gym BRO. *For a full list of Show Notes w/ Timestamps visit www.IndustrialStrengthShow.com.

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