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Joe DeFranco's Industrial Strength Show: Daily Summaries Delivered
by Joe DeFranco
World-renowned strength & conditioning coach Joe DeFranco shares his thoughts on training for peak performance, mindset, and living your passion. As the founder and owner of DeFranco's Gym, he also provides the business knowledge that helped him turn a 500-square-foot storage closet into a global brand. Each week, Joe will educate, motivate and entertain his audience by answering their questions and/or conducting interviews with top athletes, fitness professionals, entrepreneurs, and other highly successful people.
Latest Episodes
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- 3 days ago1h 7m
#598 How To Handle Conflict, Build Trust, and Become the Leader You're Meant To Be w/ Brett Bartholomew
Joe welcomes performance coach, bestselling author, and Art of Coaching founder Brett Bartholomew for a candid conversation about handling conflict, building trust, and becoming a better leader. Brett shares what drove his shift from strength and conditioning into leadership and communication, the biggest leadership misconceptions, and what great leaders actually do differently. Other topics include "social agility"—adapting your communication without losing your authenticity—building buy-in, what body language really tells us, and understanding different conflict archetypes. Brett also shares the story behind his new book, "The Anti-Hero Advantage", and its relevance in today's polarized world. This episode is packed with practical insights for coaches, business owners, and anyone ready to get better at the conversations they've been avoiding! IMPORTANT LINKS Pre-order "The Anti-Hero Advantage" on Amazon Pre-order "The Anti-Hero Advantage" from Penguin Random House Follow Brett Bartholomew on Instagram
- 1 weeks ago56 min
#597 Before You Touch a Barbell, Do THIS + The Hidden Benefit of Wall Squats [Q&A]
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]
- 2 weeks ago1h 0m
#596 You're Strong & Fit… But Are You Ready to Sprint? [+ Full Q&A]
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
- 3 weeks ago58 min
#595 The Secret To Recovering Faster After 40 + The Overlooked Muscle in Low Back Pain (Q&A)
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! IMPORTANT LINKS Team Forever Strong [1-Week Free Trial] DeFranco's Training PROGRAMS Jill Miller's Coregeous Ball
- Oct 14, 20261h 3m
#594 If I Woke Up Fat & Bloated Tomorrow Here's What I'd Do...
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.
- Oct 8, 20261h 3m
#593 Why I NEVER Program Forced Reps + Squatober After 40 [Q&A]
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. IMPORTANT LINKS Iron Business Mastermind Weekend Team Forever Strong [1-Week Free Trial]
- Oct 1, 20261h 23m
#592 - Grit or Disrespect (The HYROX Incident), My Skin Cancer Scare & a Totally Random Q&A!
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!]
- Sep 24, 20261h 7m
#591 How We Combined Three Training Splits into One Badass 12-Week 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
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About Joe DeFranco's Industrial Strength Show
World-renowned strength & conditioning coach Joe DeFranco shares his thoughts on training for peak performance, mindset, and living your passion. As the founder and owner of DeFranco's Gym, he also provides the business knowledge that helped him turn a 500-square-foot storage closet into a global brand. Each week, Joe will educate, motivate and entertain his audience by answering their questions and/or conducting interviews with top athletes, fitness professionals, entrepreneurs, and other highly successful people.
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