Joe DeFranco's Industrial Strength Show

Episode

• #577 Sleep Deprived? Don't Skip Your Workout...Change THIS Instead! 11.06.2026 57mnt

  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. IMPORTANT LINKS DeFranco's Tyrofeine Lean Bastard VIP List  
• #576 - If I Could Give You Only ONE Training Tip Per Body Part... 04.06.2026 56mnt

  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... 28.05.2026 1j 9mnt

  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. IMPORTANT LINKS Team Forever Strong [Free Trial] Derek Medeiros Manukora Honey
• #574 I DISMANTLED a Fitness Influencer's TERRIBLE Program...And Showed How To Fix It 21.05.2026 1j 24mnt

  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. IMPORTANT LINKS Lean Bastard VIP List
• #573 Bedtime Snacks That'll Get Ya JACKED (+ Bodyweight-Only Arm/Delt Training & More!) 14.05.2026 1j 30mnt

  On this week's show Joe covers 4 topics: 1) How to kill your nighttime cravings WITHOUT killing your gains (Joe shares 4 of his favorite high protein, easy-to-prepare bedtime snacks that'll get ya jacked!) 2) How to train your lateral delts, biceps and triceps with just your BODY WEIGHT! 3) What's Joe currently training for? (The answer might surprise you LOL!) 4) The single most UNDERRATED set/rep scheme for newbies AND advanced lifters...And MORE! *For a full list of Show Notes + Timestamps visit  www.IndustrialStrengthShow.com. IMPORTANT LINKS NEW DeFranco merch! [Order before 5/17!] FREE Live Workshop for Gym Owners! The DeFranco Whey Team Forever Strong [Free Trial] Manukora Honey  
• #572 Training To Failure vs 0 RIR: The Difference MATTERS (+ Summer Shred Lies EXPOSED) 07.05.2026 1j 14mnt

  Joe kicks off this week's show with 3 big announcements regarding the Iron Business Blueprint, this month's "MuscleUp" supplement sale & NEW MERCH! He then answers 3 listener questions. Specific topics include: 1) Cardio vs Weights for Fat Loss 2) The best way to develop visible abs 3) The difference between "training to failure" vs "0 RIR"... And MORE! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Iron Business Blueprint DeFranco's Nutritional Supplements NEW DEFRANCO MERCH!
• #571 How Quality-Obsessed Coaches Scale Their Gym Business (Without Selling Out) 30.04.2026 1j 15mnt

  On this week's show Joe D. & Chris Tutela shatter some of the most common myths & misconceptions surrounding gym ownership. More specifically: 1) You can't scale without compromising your programming/results 2) You must choose between "high quality" or "high volume" - You can't have both 3) If you raise your prices, you'll lose clients 4) More leads equals more money and success 5) Newbies can't train with your veteran clients...and Much MORE! *For a full list of Show Notes and Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Iron Business Blueprint [Apply & Schedule Your Call]  
• #570 3 "Training Rules" I Break Every Week (+ Vegas/Wrestlemania Stories!) 23.04.2026 1j 28mnt

  Joe is back from Vegas and on this week's podcast he's sharing all the behind-the-scenes stories from his trip! Other topics discussed include "the 2-exercise warm-up that had Joe's shoulders feeling brand new" & "the 3 training rules Joe breaks every week!" *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Join Joe's email list Team Forever Strong [FREE Trial] Liv Morgan's "road to Wrestlemania 42" State & Liberty
• #569 Most Chin-up Advice is WRONG...Here's What WORKS (Yet Nobody Teaches!) 15.04.2026 1j 6mnt

  Most chin-up advice you'll find online is either incomplete or complete bullsh*t! In this week's episode, Joe breaks down what actually works (based on his 30 years of real-world results.) Whether you can't do a single rep or you've been stuck at the same number of reps - Joe explains exactly how to break through your plateau! First, he lays out his proven 4-phase progression to help you get your very first chin-up (without wasting time on ineffective fluff). Then, he reveals his "chin-up cluster ladder" - a simple but powerful method to rapidly increase your strength and reps. You'll also learn the biggest mistake people make with band-assisted chin-ups...and how to fix it so they actually carry over to the real thing! If you're serious about improving your chin-ups, this episode will change the way you train overnight! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com.   IMPORTANT LINKS How Liv Morgan (and countless others) got their first chin-up! HandxBand bands [code: JOED] Fat Gripz Live Workshop for Gym Owners! [Register now for $17!]
• #568 - Does Grip Strength REALLY Predict Lifespan? (+ Time Under Tension TRUTH No One Explains)! 09.04.2026 49mnt

  This week Joe clears up the confusion regarding 3 popular [yet misunderstood] topics: #1) Does building more muscle enable you to have more dietary freedom - without negative consequences? #2) Does grip strength REALLY predict lifespan? #3) The real-world TRUTH about Time Under Tension and hypertrophy... PLUS, Joe's "Upside-Down Plank Challenge!" *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Joe's 5 Relative Strength Standards Manukora Honey Team Forever Strong [7-Day Free Trial]
• #567 4 Reasons Why Your Program Sucks! [Longevity Edition] 02.04.2026 1j 38mnt

  This week Jim "Smitty" Smith returns to the Industrial Strength Show to discuss all things programming! You'll hear Joe & Smitty go back and forth as they share 4 aspects of programming that they feel lifters get wrong - especially after the age of 40. Then they revisit the 6 "relative strength standards" before ending the show with an exciting announcement regarding their newest TFS program [which starts April 6th!] *For a full list of Show Notes w/ Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Team Forever Strong [FREE Trial!] DeFranco-brand supplements [code: MuscleUpApril] Jim "Smitty" Smith Joe DeFranco  
• #566 You're Doing Contrast Training WRONG! [Do THIS Instead To Improve Power/Speed] 26.03.2026 52mnt

  Most people THINK they're doing "Contrast Training," but in reality they're just doing a sloppy circuit that kills power, reinforces bad mechanics, and increases their risk of injury! So on today's show, Joe explains exactly what Contrast Training is supposed to look like...and how to implement it the RIGHT WAY! Consider today's episode your FREE Power/Speed Masterclass! *For a full list of Show Notes w/ Timestamps visit www.IndustrialStrengthShow.com.  IMPORTANT LINKS Joe's "Contrast Training" reaction video Joey Swoll Team Forever Strong [1-Week FREE Trial]
• #565 They BANNED Light Dumbbells?! Here's What Texas Tech Got WRONG (And Right) 19.03.2026 51mnt

  On this week's show Joe gives his nuanced take on the viral clip of a Texas Tech football player revealing that their strength coaches removed all light weights (5-35lbs) from their weight room! You don't wanna miss what Joe has to say about this controversial topic! *For a full list of Show Notes & Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Texas Tech BANNED Weights Under 40lbs In Their Weightroom! Joe D's Instagram Iron Business Mastermind Weekend
• #564 How I Make The BEST Gains in the WORST Gyms! 12.03.2026 58mnt

  Joe is back from St. Louis and on this week's show he explains how he's ALWAYS able to have a great workout - even in the worst [most poorly equipped] hotel gyms! This includes his "Top 10 techniques for making light weights feel heavy" - along with other tips & tricks that will ensure you'll always make the BEST gains...even in the WORST gyms! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Joe's "hotel workout" in St. Louis 41" resistance band [coupon: JOED] 100 Best Physique Workouts [NEW!]  
• #563 - Bret Contreras: How To "Make It" in the Fitness Industry (Then vs Now), The Key to LONGTERM Progress & More! 05.03.2026 1j 59mnt

  After 9 long years Bret Contreras, aka, "The Glute Guy" returns to the Industrial Strength Show...and he & Joe have a LOT to talk about! Here are a few of the topics you'll hear discussed during their 2-hour conversation: The early T-Nation days; How to "make it" in the fitness industry (Then vs Now); The wildly popular piece of equipment that Bret put in storage and Joe ended up selling; How Bret's training has evolved over the years; Finding your maximum recoverable volume (MRV); How glute training has evolved over the years; The mind-muscle connection vs progressive overload; The benefits of training w/ bands & chains; Training the "stretch" vs the "squeeze" positions; How to make longterm progress...And so much MORE! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com.  IMPORTANT LINKS Bret Contreras BC Strength (Bret's products) DeFranco's Nutritional Supplements [coupon: MuscleUpMarch]
• #562 When To Program High Reps, The Most Underrated Set/Rep Scheme for Newbies & More! 26.02.2026 1j 22mnt

  On this week's show Joe continues the Q&A he started last week. After venting about the amount of shoveling he's done over the past 48 hours, Joe answers the following questions: Q1) Can you still bench press if you have a tear in your supraspinatus tendon? Q2) Is there any benefit to reducing weight and increasing reps for men over 50? Q3) What's the best way to get a young kid started in the gym? And is 11 too young to start? Q4) What's the best stimulant-free pre-workout stack? Q5) Do advanced lifters (10+ years experience) need MORE volume in order to continue making progress? *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Tyrofeine (coupon: OVERSTOCK20) Pump-n-Prime MuscleMAG 300 Manukora Honey
• #561 The Smallest Body Part with The Biggest Impact on Longevity (Q&A) 19.02.2026 1j 13mnt

  This week Joe answers 6 listener questions. Specific topics include: Q1) Thoughts on the 5-day split: Upper/Lower/Push/Pull/Legs? Q2) What are the biggest mistakes you see new gym owners make? Q3) What is the most common mistake you see young college S&C coaches make? Q4) Why do you think there is such a disconnect between Physical Therapists and S&C coaches? Q5) Have you come across anything online recently that pissed you off? Q6) What is the most overlooked aspect of longevity training? *For a full list of Show Notes w/ Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS DeFranco's Tyrofeine Iron Business Mastermind Weekend Team Forever Strong [Free Trial] Dirty Tricks for Higher Vertical Jumps (2008 article)
• #560 Low Hanging Fruit: 10 Ridiculously Simple Ways To Improve Your Health 12.02.2026 1j 12mnt

  On this week's show Joe shares 10 [ridiculously simple] ways to improve your health. NOTE: There are NO "gimmicky products" or "biohacks" on Joe's list. Unlike social media that prioritizes engagement over truth - Everything discussed on this show is TRIED & TRUE. If you follow the advice on today's show you WILL become a healthier human :) *For a full list of Show Notes w/ Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Team Forever Strong [1-Week Free Trial] Coach CARTright DeFranco's Nutritional Supplements Manukora Honey
• #559 The Personal Side of Training Athletes w/ Detroit Lions S&C Coach Cam Josse 05.02.2026 1j 30mnt

  On this week's show Joe welcomes back former DeFranco's Gym head coach and current Detroit Lions S&C coach Cameron Josse. Cam discusses a wide variety of topics including: How he prepared (and crushed) his NFL job interview; Is Detroit Lions Head Coach Dan Campbell the same "IRL" as he seems on TV?; Did anything surprise Cam once he started working w/ the Lions?; What does "a day in Cam's life" look like as an NFL strength & conditioning coach?; How Cam's experience as a DeFranco's Gym CLIENT has helped him become a better NFL strength coach; The Detroit Lions pre-season conditioning test...And so much MORE! *For a full list of Show Notes w/ Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS DeFranco's Nutritional Supplements Iron Business Mastermind [APPLY HERE]
• #558 Mainstream "Health Metrics" That Are Overrated, Exercises My Clients Love To Hate & More! 29.01.2026 1j 30mnt

  On this week's show, Joe answers 4 listener questions. Specific topics include: 1) Two of the most overrated "health metrics" [and what you should pay attention to instead] 2) Bench pressing angle recommendations based on your specific type of shoulder pain 3) Joe's favorite plank variations for advanced trainees 4) Is Joe currently doing anything different with Triple H & Stephanie McMahon's programming, and BONUS QUESTION: What's something that would surprise the Industrial Strength Universe if they ever got the opportunity to train with Joe in-person? *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Iron Business Mastermind Weekend [APPLY HERE] Joe's instagram