Thursday, 19 November 2009 02:11
COMING IN DECEMBER!!!
Lost Secrets of Strength: The Business Files
This DVD/Audio CD series will reveal THE blueprint for running your very own, profitable garage or warehouse gym! Last month, myself and Zach Even-Esh gave a closed-door seminar to a group of individuals that own - or they're looking to own - a garage or warehouse gym. Zach and I discussed how we got started, our biggest mistakes, equipment recommendations, marketing strategies, book recommendations, insurance information, how to write things off for tax purposes, scheduling structure, business structure, payroll, our top business rules and much, much more!
After completing this information-packed, 2-hour private seminar, we jumped on the phone the following week and covered all the business topics that weren't addressed at the seminar.
BEST EMAIL OF THE DAY...
Day 1 on the BUILT LIKE A BADASS program fucked me up, and then some! I am strong and thought I was in great shape, as I recently ran a 6:30 mile, but I got blown out!! I mean I was gassed and done and then still had to go onto the barbell complex finisher....I figured how bad can two sets be...we'll let's put it this way... I got done with the second set, couldn't see or breath, thought I was going to yell at my shoes, staggered into the locker room and had to sit for a few minutes, then got in my car and sat there motionless for 5 minutes. Holy shit!!!! All I got to say is, "thank you sir, may I have another!" Great program and after doing all your templates, including the scouting combine template, I can definitely say this one is hands down THE CHAMP for me. Nice work!!!!
Newport Beach, CA
As far as our "tabata-style" jump rope routine is concerned; I highly recommend it for high school lineman (and all football players for that matter)!
And you don't have to adjust the times at all. (I'm assuming you were asking about adjusting the times because the "work" period is a little longer than the average football play.) It's important for you to know that you don't have to make every single aspect of conditioning (especially for high school lineman) "football specific". Most high school lineman would benefit immensely just by improving their general fitness levels! In other words, it definitely won't hurt them to be able to jump rope for a couple rounds of 20 seconds without gassing out!!
Q: I just bought the badass workout and the first two days were great. I have a question about the chins. For week 1 on it says "Max Chins+50%". So if my max chins in a row is 10 all I have to do is 15 chins before I move on to the next movement? Just doesn't seem like a lot. Your feedback is appreciated.
A: Yes Paul, you are correct. But please don't be fooled; the number of chins you have to perform is relative to the rest of the workout. We don't want you getting fried out from the chin-ups during the first 2 weeks because we want you to have some "gas left in the tank" for the rest of the workout. And remember it is a progressive 12-week program; so you will gradually be adding more chins in the weeks that follow. In other words; there is a method to our madness!
There is a reason and a purpose to every exercise, set, rep and percentage to the entire Badass program. Follow it as it's written and in 12 weeks you will "get it"...
SPEAKING OF BADASSES.......
The NFL has posted the official PRO BOWL BALLOT on their website so fans can vote for this years Pro Bowl starters.
Going into the Houston Texans bye week (last week), Brian Cushing was leading the AFC in tackles and was ranked #2 in the entire NFL in tackles with 78! He also leads the Texans with 2 fumble recoveries and he's tied for the team lead with 2 interceptions. Cush has also been nominated for ROOKIE OF THE WEEK 3 times in only 9 weeks...and he's also been named AFC DEFENSIVE PLAYER OF THE WEEK twice already this year! Needless to say, he is having a dominant rookie campaign and he deserves a trip to the Pro Bowl! Unfortunately, the Pro Bowl can be somewhat of a "popularity" contest so there are always a couple deserving players that get overlooked. Cush has done - and continues to do - his part on the field; now I'm asking all of YOU to help him get the "popularity" fan vote so he doesn't get overlooked.
I'm assuming if you read my blog and follow this website; you like to train and you respect hard-working, blue-collar athletes that have earned everything they've gotten! Well, (whether you're a Texans fan or not) Brian Cushing is the epitome of everything that this website (and it's readers) stand for! So I'm asking everyone who reads this to do a favor for one of the "good guys" in professional sports and...
*The above link will bring you to the Pro Bowl home page. Once you're on that page, click on the "DEFENSE" tab and then the "Outside LB" link underneath it. After you click on those two things, you will see "Brian Cushing" listed on the left hand side. (He is the 3rd name down.) Click the box next to his name and then scroll down to the bottom of the page and click the blue box that says "SUBMIT BALLOT". Also note that you can vote more than once; so feel free to visit nfl.com whenever you have some free time during the days and weeks to come :)
After you vote for Cush, feel free to vote for Miles Austin (Dallas Cowboys, wide receiver), David Diehl (NY Giants, offensive tackle) and Deon Anderson (Dallas Cowboys, fullback)
Can't believe we have 4 potential ALL-Pro's in this little warehouse...DAMN, that's sayin' something...
Thursday, 12 November 2009 23:11
My trainer and I are going thru the pre info / max weight stages today so that we can start the 'Built like a Badass' program on Monday. I am extremely excited about the new program. While on your "Westside Part III" program I lost a total of 271 lbs. as of this past Monday. My starting weight in October of 2007 was 478 lbs. and 64.2% body fat. As of Monday (11/9/09) I weighed in at 207 lbs. and 18.6% body fat. I still have a little way to go, but I feel amazing. I can never thank DeFranco Training enough for inspiring me everyday to work hard.
THANK YOU JOE D FOR EVERYTHING.
NOTE FROM JOE D: Edward, please don't thank me. I would like to thank YOU! After seeing your pictures, YOU have inspired me! What you have done with your body and your LIFE is amazing! And trust me, you just inspired the hundreds of thousands of people that are looking at your pictures RIGHT NOW on this site! Attack the BADASS Program with the same passion and intensity that you attacked the WS4SB Program; and in 12 weeks, you will truly be THE epitome of a BADASS!!! Please keep all of us posted on your continued progress and success!!
Q: Hey Joe. I'm really liking the Built like a Badass e-book. Nice work! I just had one question. Are you suppose to stick with your original 1RM for all of the percentages throughout the entire 12 weeks or do you bump the weight up on the percentages after the Week 5 deload? Thanks!
A: Stick with the same 1RM throughout the 12 weeks (even after the Week 5 deload). As you get stronger, you should just perform more reps on your last set of barbell bench presses and squats or deadlifts. (Remember that the final set of your main lift isn't "engraved in stone" all the time on this program.)
After you complete the 1st 12 weeks on the program, start the program over again using your new 1RM's.
Q: Is 135 pounds the prescribed weight for the barbell complex prescribed during the 1st 4 weeks of the program?
A: No! Just because the guy in our video was performing the complex with 135 pounds; this does not mean that you have to use this weight. Everyone has different strength, conditioning and skill levels. Start light during Week 1 and then choose a weight that's best for you during the following weeks.
Q: To whom it may concern - I have a question and a comment: First of all how the hell did you know exactly how many reps i can perform with 82.5% of my 1RM??? When I first skimmed over the program i thought the percentages were more for show but they were right on!!!! That sh#t was almost freaky!! For that, i tip my hat to you guys..
Now my question- i know you guys marketed this book to washed-up meatheads (like myself) but I was wondering if it can be used for competitive athletes as well? My nephew plays basketball at a junior college and i really think he would benefit from this program. After performing the first 2 workouts myself i immediately thought of sharing it with him. The workouts were like nothing i've ever experienced...hands down the most challenging yet interesting workouts ive encountered during a lifetime in the iron game. Before pushing it on my nephew i wanted to get the advice of the professionals who wrote the book. Thanks guys.. Dan
The percentages and rep schemes in the ebook were finalized after approximately 15 months of experimentation. (Trust me; this wasn't something we just threw together!) I truly believe that the percentages and rep scheme that we devised are THE best combo for size and strength gains that you will find anywhere. The data from our gym, as well as the initial feedback this week from around the world, seems to support my claim. Gone are the days of going to the gym and aimlessly throwing random weights on the bar; we just made life a hell of alot easier (and more productive) for gym rats across the globe!
As far as your nephew is concerned; yes, he can definitely benefit from this program! You are correct in that we originally designed this program with "washed-up meatheads" in mind. But, many of our athletes are currently on the BADASS program and are experiencing incredible results. Think about it; this program combines strength, plyometrics, bodyweight movements and conditioning - sounds to me like athletes can benefit from it, doesn't it? Obviously, there are many factors that determine what program an athlete should be on. But, the BADASS program is - without question - a valuable option during certain times of the year for many different athletes.
Q: Joe - does your built like a badass ebook have any application for bodybuilders or guys who are just interested in aesthetics? I'm interested in purchasing the ebook but not sure if it applies to me.
John from Miami
If it's aesthetics you're after, you would ABSOLUTELY benefit from our "Badass" program! In my opnion, if more people trained like athletes, there would be a hell of a lot more lean and muscular people walking around! And as a "side effect", they would actually have some "go" to go along with their "show"! And let's not forget the fact that they would be healthier!
Q: Joe D, I just purchased the ebook and it looks great! But i didn't see anything in the book about nutrition. I remember you saying something about providing sample meal plans in the book. Am i missing something?
A: We originally were going to incorporate a small section with one or two sample meal plans in the ebook. But in the end, I decided to pull the meal plans and keep the focus of the ebook on the 12-week program. I started to think that providing one or two meal plans may end up doing more harm than good. For example: one of the sample meal plans was designed for a 200-pound man looking to keep his bodyweight steady while gaining muscle and losing fat. I envisioned a million emails from overweight guys looking to lose weight, skinny guys looking to gain weight, carb cycling questions, food allergy concerns, supplement recommendations, etc., etc., etc. Simply put, giving away a "little" nutritional information would have opened up a can of worms and I didn't want that. I wanted the 12-WEEK PROGRAM to be the "star of the show". Plus, I don't like "throwing the kitchen sink" at people all at once because then you never know what's working and what's not. I really want people to try the BUILT LIKE A BADASS program without making too many other drastic changes at the same time. This program is that good! In other words - just by adding the program alone - you should see incredible changes in your physique and your conditioning. Once you're able to judge how the program is working for you; you can slowly add more components (like changing your diet, etc.). With that being said, a "BADASS NUTRITION" ebook (that will include the actual meal plans of our professional athletes and washed-up meatheads) is in the works. An ebook dedicated entirely to nutrition and supplementation will be much more beneficial than a "half-assed" nutrition section in a training ebook. Trust me, it will be worth the wait!
SPECIAL BADASS ANNOUNCEMENT!
I want to strongly encourage anyone who will be performing our BUILT LIKE A BADASS program to take some "before" pictures of yourself upon starting this program, as well as "after" photos once you complete the initial 12-week cycle. Besides featuring 'BADASS Success Stories' on this website on a weekly basis; the photos will be used to crown the "Baddest Badass"! (I can't speak too much more about this right now.) All I can say is: Get your copy of BUILT LIKE A BADASS. Take a picture of yourself. Follow the BADASS program like your life depends on it. Take a picture of the "new you" after you complete Week 12 of the program.
Wait until you hear what we have in store...more to come on this topic SOON!!!
Thursday, 05 November 2009 12:47
#1 Squat heavy
#2 Jump rope
#3 Do chin-ups
#4 Bench heavy
#8 Do push-ups
#9 Drink lots of water
#10 Perform barbell or dumbell complexes once a week
#11 Eat lean protein with each meal
#13 Get 8 hours of sleep each night
#14 Eat lots of green veggies
#15 Perform high intensity "cardio"
#16 Incorporate high & low reps into your workouts
#17 Allow adequate recovery between workouts
#18 Don't EVER go on a low calorie diet
#19 Use the foam roller, tennis ball & lax ball to improve tissue quality and alleviate soreness
#21 Train like an athlete!
#22 Buy the "BUILT LIKE A BADASS" ebook and follow the program!
The wait is almost over! "BUILT LIKE A BADASS" will be released Tuesday, November 10th on our STORE page! Get ready to change the way you train forever!
Thursday, 29 October 2009 23:51
During the past couple of days, my email and facebook message inboxes have been flooded with questions regarding the release of our "Built like a Badass" ebook.
"When will the program be released"?
"Who will benefit from the program"?
"What does the program consist of"?
"Is it similar to your 'Westside for Skinny Batsards' template"?
"Do I need to purchase any special equipment before starting this program"?
Due to popular demand, I decided to give some general information regarding the program before it's released. This will enable our readers to decide if they are "candidates" for the 'Badass System' ahead of time. I obviously can't give away any specifics, but the following info should give everyone a better understanding of our "Built like a Badass" ebook.
First of all, I'm very pleased to announce that the "Built like a Badass" ebook will be launched on or before Tuesday, November 10th. The ebook will be sold on our STORE page and only our STORE page at this time. I also want to clarify that this product will be an E-book. This means that immediately upon purchasing this product, you will receive an email with a link to the product. THE PRODUCT DOES NOT GET DELIVERED IN THE MAIL!! An e-book is a PDF file that you open and read on your computer. (You can obviously print it out and make it a "hard copy" manual if you like.) I just needed to clarify this because some people are still unclear about ebooks.
*By the way, if you're not a subscriber to our email newsletter, I strongly encourage you to sign up now (it's FREE)! It literally takes 5 seconds...you just need to type in your email address in the box at the top/right corner of this web page and click "Join". This will ensure that you receive an email notification the second the ebook is added to our STORE page!
Here's what Alwyn had to say...
About a year ago I was talking with my friend Joe DeFranco. The conversation quickly turned to business. (Joe is one of the few guys who has gained a lot of popularity because of his online presence, but he actualy makes a living in the real world training people. I love talking with guys in the industry that really fuc#ing train people - not just write articles about training people!) DeFranco's Training has become world-renowned for the results they've gotten training athletes - but Joe and I were talking about what we both felt was the most under-served market in the fitness industry --- the "washed up meathead".
Please don't get me wrong - the term "washed-up meathead" is not a derogatory term. It's a fun term for the former athlete who still loves to train. The guy (or girl) who used to be a competitive athlete and trained for sport, but has now retired, or is just playing on weekends. This group wants to stay ATHLETIC. They want to look better, feel better and perform better. But this group of individuals has run into some challenges. Here are just a few:
They no longer have the recovery ability that they once had. Many times, this is because they no longer do the mobility and conditioning that they once did for their sport. Their only "mobility" and "conditioning" is what they do in the gym --- and let's be honest, it's not much more than an after-thought once they finish their weight training. The problem is, they don't want to feel beat up from their training - they want to feel better. But, with the lack of flexibility/mobility and conditioning - many times their strength-training ends up doing more harm then good. This eventually leads them to give up training all-together.
Most "washed-up meatheads" also have careers and families that, let's face it - definitely come first. Because of this, many of them can only devote three or four hours per week to training. As a trainer/coach, if you can't get them physically fit in that time frame, they will walk out the door and go to another gym.
The other "problem" with this group is that they want their workouts to be fun and exciting. Because most of them have played competitive sports in the past, they like to compete. Since their competitive days are over, they want some new and exciting challenges in the weightroom. They don't want to walk in the gym and do the same, boring workout that everyone else is doing.
Finally, most people in this group are no longer training in state-of-the-art university or professional facilities. They are now bunched with "normal" people at "normal" health clubs or corporate gyms. This dramatically reduces their equipment and exercise selection options.
This group hasn't only been overlooked in the gym; they have been overlooked in terms of programs and information products online as well. But last week this all changed when Joe sent me a preview copy of "Built like a Badass". This program is the brainchild of Joe and his staff and it's for the exact demographic I have been talking about! I quickly went through it looking for every little detail. Is there enough heavy work? Is there too much heavy work? What about conditioning? Enough? Too much? How's the volume? Will someone feel better because of this? Look better? Perform Better?
This program passed with flying colors! It's sick. Seriously! Joe and his team really stepped up with this one. The exercises are unique and hardcore (just as you'd expect from a DeFranco program), but the loading and conditioning guidelines are smart enough that it'll build guys up, instead of breaking them down.
But if you're like me - talk is cheap - results are what matters. Well, this program passes on that count too - as this is exactly what Joe and his team do. This program isn't a magazine article where there is limited space, or you can only shoot five exercises because that's all the room they have for photos. This program is exactly what you'd get if you rolled into Dirtee Jerzee and trained with Joe and his team!!!! But, you're able to get this world-class information at a fraction of the investment!
Any former athlete, 'Average Joe' or police/fire/military personnel would be crazy not to pick this Ebook up when it's released!!
I wanted to back up some of the things that Alwyn had to say with some more proof of the effectiveness of this program. Here's another one of our "test subjects" after completing the 12-week program...
BEFORE - 228 pounds
AFTER - 198 "Badass" pounds
The above "test subject" also improved from 11 chin-ups to 23 chin-ups during the 12 weeks...and on Week 11 of this program he came within 15 pounds of his all-time best deadlift (570 lbs.)! The most impressive thing about his 555 lb. deadlift was that he did it at a bodyweight that was 30 pounds less than when he deadlifted 570!!
As you can tell, this program isn't just about being built like a badass --- completing this program will definitely give you some "go" to go along with your "show"!
On a personal note, I was able to bench 315 pounds for 10 reps and floor press 140 lb. dumbells for 10 reps while on this program. I can't tell you how many years it's been since I was able to bench 315 for 10 -- and I've never gotten the 140's for 10 reps on dumbell floor presses before completing this program! I gotta tell you - I think the set/rep/percentage scheme we came up with for the main lifts on this program is THE best system I've ever used for the combination of size and strength gains! I'm obviously not going to reveal the system we created for the BADASS Program - so for now - all I can say is, "The film doesn't lie, kids"...
And when I refer to having "go" to go along with your "show", I'm not just referring to strength. We provide some unique "finishers" at the end of each workout that will take your conditioning beyond what it was back in your "playing days"! And one thing's for sure --- you will never be bored during the conditioning portions of this program! Our "BeZercher Barbell Complex" is just one example to back up my statement...
By the way, although we consider this program the "Rolls Royce" of Washed-Up Meathead programs --- you do NOT need a "Rolls Royce" caliber gym in order to perform the program! We purposely designed this program so anyone can perform it (in it's entirety) at any "regular" gym! If you have access to barbells, dumbells and a cable unit, you can perform this program! This program was designed and created for YOU...so we left no stone un-turned!
Now you know why I haven't updated this blog as frequently during the past couple of months...I wasn't slacking...I wasn't hiding...
I just decided to get off the computer and spend more time in the "lab" so we can give back to our fellow "Washed-Up Meatheads". We neglected them for way too long.
Fortunately, good things come to those who wait..
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