Joe DeFranco's Industrial Strength Show

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.

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]

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!)