defrancosgym defrancosgym

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Joe DeFranco  OG Warehouse Gym Owner. I made a living in the fitness industry (training REAL people/athletes) long before Instagram existed 😉. *NEW PODCAST👇🏼

💊 Most Undervalued [Inexpensive] Summer Supplement(s)!!
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🌞 It’s officially HOT AF...
‘Tis the season for athletes, lifters & people working outside to sweat excessively and experience muscular cramps (common areas include the abdominals & calves).
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❌THE BIG MISTAKE
As the weather gets hotter (and we tend to sweat more) most “smart” people will double their water intake. While this seems like a logical solution, it DOESN’T completely solve the problem! In fact, if you drink too much water you can actually “dilute” your system & throw off the electrolyte balance in your body (which is a major cause of muscular cramps & spasms).
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✅ THE SOLUTION
You definitely want to increase your water intake during the summer months, but make sure to add a pinch 👌🏼of Pink Himalayan Salt to every 12-16oz of water you drink. This will regulate water in your body & promote HYDRATION, rather than diluting your system and peeing everything out!
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💪🏼 OTHER BENEFITS
Simply adding a pinch of pink Himalayan salt to your water (and your food) throughout the day will dramatically increase your energy levels, reduce your risk of cramping, increase strength, and allow for massive pumps in the gym! And the best part is...it’s INEXPENSIVE AF!
*An entire summer’s supply of pink salt will cost ya about $7!
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◀️[SWIPE] BONUS RECOMMENDATION!
Over 90% of the athlete’s I’ve worked with during my career show up as “magnesium-deficient” on blood tests. Because of this, magnesium is ALWAYS a top recommendation of mine... But during the summer month’s magnesium becomes a NON-NEGOTIABLE recommendation! (This is because you loss magnesium via your sweat.)
Replacing magnesium in your body prevents muscular cramping & INCREASES strength, energy & muscular pumps 💪🏼...
And the best part is, it’s also INEXPENSIVE AF!
*An entire summer’s supply of our Muscle-MAG 300 (magnesium blend) product will run ya about 65 CENTS a day!
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😢It pains me to think of how many kids will PISS THEIR $ AWAY THIS SUMMER on over-hyped, over-priced, chemical-filled pre-workout supplements, when they can experience WAY BETTER GAINZ w/ an #inexpensiveAF “Summer Stack” of Muscle-MAG 300 & a 7oz bottle of sodium! #TRUTH

Becoming a father has been the single greatest gift of my life. (Thanks for helping with the gift(s) @ashleydefranco.) 😉😘 👧🏻👧🏻❤️❤️
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Shoutout to all the REAL MEN who raise, support & prioritize their kids...
Hope you all had an amazing day. I know I did. #HappyFathersDay

Don’t “chase” success. Provide VALUE to those around you (friends, family, STRANGERS, etc.) and watch what happens...😉
Have a great Friday!!
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#daddydaughtertime #fridayquotes #quoteoftheday

🚨NEW PODCAST ALERT!
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🎙Episode 168 of the #IndustrialStrengthShow is now available on @itunes, @spotify, @stitcherpodcasts OR you can listen directly from my website. [CLICKABLE LINK IN PROFILE.]
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💪🏼This week I share my “strength standards” for 6 different [non-barbell] exercises:
1️⃣ Single Arm DB Floor Press
2️⃣ External Rotation, elbow on knee
3️⃣ Weighted Chin-ups
4️⃣ Rear Foot Elevated Split Squats
5️⃣ Unilaterally Loaded DB Reverse Lunge
6️⃣ Farmers Walk
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Focusing on ‘building’ these lifts for a few weeks/months - as opposed to “chasing numbers” in the barbell bench, squat, & deadlift - will help most people FEEL & FUNCTION better in their everyday life. Give it a shot!
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*After listening to the podcast, lemme know what you think!
🎟And as always, don’t forget to TAG A FRIEND who could benefit from this week’s show.
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PS - Don’t forget to leave a 🖐🏼⭐️ review on @itunes for a chance to win a FREE tee during next week’s Birthday Bash episode!!
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And if you have a question for my dad or @ashleydefranco that you would like answered on next week’s show - Leave it in the comments section of THIS post 👍🏼

Proper Step-Up Technique | More Activation = Greater GAINZ! [🔉Sound On.]
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Wanna get some extra GAINZ from your Step-Ups?? 🛑 STOP PUSHING OFF YOUR BACK LEG!
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📝 Here’s a simple “checklist” to help you tighten’ up your technique:
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1️⃣ Place your front foot on the box or bench.
2️⃣ Straighten your back leg.
3️⃣ Raise the toes of your back foot off the ground. *Your heel should be the only part of your foot in contact w/ the ground. (This will prevent you from excessively pushing off the back leg at the beginning of each rep.)
4️⃣ Shift your upper body forward so your chest is “over your thigh” & your knee is slightly in FRONT of your toes.
NOTE: Your foot should remain FLAT on the box/bench as you shift your knee in front of your toes.
5️⃣ Without bending/pushing off your back leg, drive your FRONT FOOT [straight down] “through the box”!
6️⃣ Make sure your working leg fully extends (straightens) before your back leg touches the top of the bench/box.
7️⃣ Lower yourself UNDER CONTROL! Don’t “free fall” during the eccentric portion of the rep.
*REPEAT each and every rep with the exact same technique described above.
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After you give this “strict” step-up technique a try, lemme know what you think! 👍🏼
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🎟 TAG A FRIEND who DOESN’T skip Leg Day! #WorkoutWednesday

Recognizing @ashleydefranco on this #TransformationTuesday 💪🏼😘
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I give my wife a lot of 💩, but after going through some old videos & photos of her this morning, I wanted to give credit where credit is due...
She has truly TRANSFORMED her body during the past few years - and she did it AFTER popping out 2 kids!! 👧👧THAT AIN’T EASY!!
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🗣ATTENTION FEMALES: If there are still some of you out there who only do cardio (because you’re afraid that lifting weights will make you “big & bulky”) please SWIPE and look at Ashley’s Before/After pic. (I’ll wait...)
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Her “after” pic is a result of her finally LIFTING WEIGHTS regularly!! Once she began to PACK ON MUSCLE (in the absence of excessive bodyfat levels) her physique began to change! She developed the “shaped & toned” look that most women are after. Her SHAPE/CURVES were developed via STRENGTH TRAINING (because MUSCLE is what gives your body “shape”) & the TONED look came via cleaning up her DIET! (Muscle appears to be “lean & toned” when it’s not hidden under a layer, or two, of fat!!)
THAT’S the REAL “recipe” for getting ‘shaped & toned’, ladies! 😉 (Endless hours of cardio & low calorie diets = 👎🏼👎🏼)
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🎟 TAG A FEMALE who needs to see/hear this information!

UNSTABLE TRAINING vs. GROUND-BASED MOVEMENTS: What’s More “Functional” For Most Athlete’s? [SWIPE]
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While EVERYTHING has its place, I feel the majority of an athlete’s training should be performed with his/her feet ON THE GROUND. After all, almost every sport (with the exception of beach volleyball) requires the ATHLETE TO MOVE AROUND A PLAYING SURFACE THAT REMAINS MOTIONLESS!
(*I do NOT know of ANY sport where the PLAYING SURFACE moves while the athlete tries to “stabilize” and remain still....unless there’s a baseball game being played during an earthquake?!?)🤷🏻‍♂️😂
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This is why I favor exercises like squats, deadlifts, loaded carries, lunge variations, sled dragging, tire flips, etc. ALL these exercises apply resistance to the athlete while their feet are in contact with the ground...The athlete must then overcome that resistance by applying FORCE INTO THE GROUND. THAT’S how you create the highest potential carryover from your weightroom efforts to the athletic field! 👍🏼
[NOTE: The only exercise/activity that we can TRULY call 100% “functional” is the act of playing the sport itself.]
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🎟TAG A FRIEND or SHARE this post with a friend who trains/coaches athletes. 👊🏼
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🏈ATTENTION TRAINERS/COACHES: If you work w/ football players (or any power/speed athlete) and you’re interested in learning how to program exercises with the highest potential carryover (while gaining LIFETIME ACCESS to live NFL workouts, 52 weeks of programming & more) - Check out our ‘CPPS Football Preparation Specialist’ online course! [CLICKABLE LINK IN PROFILE]
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🚨This course is only available for 4 MORE DAYS and then it’s gone until September!!!!
TAKE ACTION, Register, and Gain a Significant Competitive Advantage Over EVERY OTHER Trainer/Coach in Your Area!! (This is your PhD-level course for training football players!)
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www.CPPSacademy.com/football

💪🏼WEEKEND PUMP | BICEPS 21’s (version 2.0)
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Here’s one of my all-time favorite bicep/forearm “finishers”... It’s simple & doesn’t require any special equipment. (All you need is a pair of dumbbells.) 👍🏼
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You’re going to start w/ the most difficult exercise and end with the “strongest” movement (as you fatigue).
Perform the following 4 movements back-to-back, without putting the dumbbells down or resting...
1️⃣ Zottman Curls x 7
2️⃣ Curls w/ Palms Up x 7
3️⃣ Hammer Curls x 7
4️⃣ 90-degree Static Dumbbell Hold x MAX TIME!
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💪🏼 Try finishing your workout w/ 2-3 sets of this arm circuit & lemme know what you think!

Had a great time presenting at @athleanx’s Live Event yesterday w/ #JeffCavaliere, @stevecotterikff & @that1legmonster! Great group of guys, lots of positive energy & plenty of knowledge 💣💣’!!

🚨NEW PODCAST ALERT!
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🎙 Episode 167 of the #IndustrialStrengthShow w/ @nutritiontreatmentcenter is now available on @itunes, @spotify, @stitcherpodcasts OR you can listen directly from my website. [LINK IN PROFILE]
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💉 This week, Dr. Tom reveals the 8 Blood Tests You MUST Monitor for Your Health & Longevity!
NOTE: These 8 blood markers are NOT shown on “standard” blood work so you must demand your doctor to order them. *If you want to live a long, healthy life this week’s episode is a MUST-LISTEN!👂🏻
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🎟 If you find this week’s podcast to be informative, please TAG A FRIEND or SHARE IT with someone else that could benefit from the info. Thanks.👊🏼

PS - If you’re from the USA & would like to save 10% on ALL DeFranco-brand supplements, head over to DeFrancosNutrition.com & use the Discount Code “MuscleUpJune” at checkout. *Sale ends Sunday, June 10 @ 12:00midnight ET.

#WorkoutWednesday | Female Strength Standards
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Last night my wife (@ashleydefranco) asked me to put her through an Upper Body workout...
I told her I would, under ☝🏼ONE CONDITION:
She had to pass my “MINIMUM FEMALE STRENGTH REQUIREMENT” in the Single Arm Dumbbell Floor Press.
*My minimum requirement is: 25% of your bodyweight x 8+ reps (each arm).
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For Ashley, 35lbs represents 25% of her total bodyweight. (So I told her she needed to do 35lbs x 8 or more reps each arm.) Much to my surprise, she ended up bangin’ out 40LBS X 10 STRICT REPS EACH ARM! #ProudHubby 😊💪🏼
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NOTE: If you’re a male trainer that works with female clients (or you’re a female yourself) lemme know how YOUR strength stacks up in the ‘Single Arm DB Floor Press Challenge”!
[NOTE: Your triceps must come in full contact with the floor on each & every rep in order for them to count.]
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🎟 TAG A “CHICK THAT LIFTS” 🙂🏋🏼‍♀️

NEVER PRESS ALONE [Pair Your Bench Press Sets With These Movements]:

Another Monday has arrived and that means another “International Bench Press Day!”
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As many of you know, I haven’t done much bench-pressing recently (because of a fu*ked up shoulder). But, I’m happy to announce that I’m returning to ‘weighted pressing’ this week! (Shoutout to @smashwerx for all the help 👊🏼)
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To prevent any setbacks, I started with a very “joint-friendly” pressing variation (Neutral Grip Floor Press w/ chains) and I kept the weight VERY light. I’ll also be pairing EVERY SET of bench-presses (from this point on) with one of my favorite upper back exercises...
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💥THESE ARE MY FAVORITE UPPER BACK MOVEMENTS TO PAIR WITH BENCH-PRESS SETS (They are listed in no particular order):
1️⃣ Snatch Grip Rear Delt Rows
2️⃣ Band Pull-Aparts
3️⃣ Prone PVC Press
4️⃣ Face Pulls
5️⃣ ISO-Hold YWTI’s
I generally perform these exercises for higher reps (keeping the time under tension in the 30-60sec. range).
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*If you’re someone who suffers from ANY kind of shoulder pain, I HIGHLY recommend getting in the habit of pairing each one of your “pressing” sets with one of these movements. They are all very easy-to-implement and extremely effective for activating the upper back/postural muscles WITHOUT “taking away” from your pressing strength. (In other words, they get the job done WITHOUT frying your CNS.) In fact, I incorporate at least one of these exercises into my routine DAILY! You should too.
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💪🏼If your goal is to “train forever”, I suggest you NEVER PRESS ALONE...Always pair your pressing movements with one of the upper back movements shown in this post. Your shoulders will thank you!!
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#motivationmonday #workout #shoulderhealth #benchpress #benchpresstips #workouttips #shoulderworkout #healthyjoints #strength #strengthtraining #trainsmart #defrancosgym #joedefranco

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