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Look out MTV Cribs, here comes MEATHEAD CRIBS!

Friday, 20 November 2009 22:18


Inspired by the wildly popular MTV show, Cribs, Zach Even-Esh decided to take a trip up the NJ Turnpike and take a tour of this meatheads new crib. The following four "episodes" give you an inside look at how Zach and I run our businesses, our training inspirations and motivation...and just some random, funny sh#t!

Who knows, maybe the folks over at MTV will take note of this new show idea HA!!



Episode #1 - Zach arrives at Joe D's condo & checks out his home office


Episode #2 - The office tour continues as Joe reveals his most valued business and training books


Episode #3 - Joe D. finishes up the office tour, then it's onto the DVD collection...
then Zach raids the fridge!!


Episode #4 - The fridge tour continues & Joe D's girlfriend makes
her Cribs debut (not by choice) HA!!!


Hopefully you enjoyed our version of Cribs! I thought it would be a good change of pace during this holiday week to get away from the "serious" training posts and have some laughs...
at my expense Smile


Have a great Thanksgiving!!!
-Joe D.



Big Business, Badasses and Ballin'!!!

Thursday, 19 November 2009 02:11


Lost Secrets of Strength: The Business Files

Teaser video #1


Teaser video #2

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.

Believe it or not, I'm not mad; I just take this business stuff very seriously :)


This DVD/Audio CD series is not for everyone. This will be another one of those "specialty" products geared towards the very select few that want to make a successful living running a garage or warehouse gym. For those interested, I just wanted to give you the "heads up". I figured the early notice would give you enough time to add it to your Christmas list and slip it to a loved one :)



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!!!!

Best Regards,
Ryan E.
Newport Beach, CA


Q: Hi Coach Joe,
I got the e-book and I have a question with regards to warm-ups.
On the warm-ups, you advise doing your "Agile 8" and "Simple 6" routine but these seem more like stretching than warm-ups. In the stretching roundtable article, you advise to "raise your core temperature with a general warm-up" then do some mobility drills. I always make sure I have a light sweat going before starting my workout. I'm not sure whether to do my light warm-up then the Agile 8 or Simple 6 or the reverse order, or go right to the Agile 8 or Simple 6?

My normal warm up is either jump rope or Airdyne bike for 5 - 7 minutes followed by some mobility type exercises before my workout.

Steve C.

A: Steve,
Yes, you should build up a light sweat before you perform any stretching or mobility exercises. I suggest jumping rope or riding the bike first, then go through my "Agile 8" or "Simple 6". The entire warm-up process should only take 10-12 minutes - and it's well worth it!!
Best of luck with the program!
-Joe D.


Q: Joe Defranco,

Just bought your new ebook. I love it! Well worth the money. I have two quick questions.

1.) Could I cycle box jumps in during the first phase using the same percentages for the squat and bench, but do a lower volume of total reps?

2.) For the tabata jump rope routine, would this routine work for high school lineman or would the times have to be adjusted?

Thanks, Brad

A: Brad,

Although I am a huge fan of box jumps, I highly recommend going through this program exactly how it's written. Too many people want to make changes to programs before they even give the program a try. Remember that this program evolved over a 15-month period. When performed exactly how it's written; IT me!
I'm assuming that you want to add box jumps to the program because you've done them in the past and you've experienced good results with them. My suggestion is to perform the program exactly how it's written so you can experiment with some new jump exercises that we've incorporated into the program. (This will expose your body to new things so you can decide what else works for you besides box jumps.) Once you complete the first 12 weeks of this program, you can go through it again (using your new maxes) and substitute the DB squat jumps with box jumps. (You should be pleasantly surprised at your box-jumping ability after focusing on different jumps for a 12-week period.)

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)!

Walter Payton jumping can't get a better endorsement than that!

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!!

-Joe D.



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.

Paul T.

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"...


-Joe D.




Brian Cushing knocks Raiders tight end, Zach Miller, out of the game


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 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) Laughing

Can't believe we have 4 potential ALL-Pro's in this little warehouse...DAMN, that's sayin' something...

-Joe D.

1 Comment


Reader feedback & "BADASS" Q&A!

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.

Edward B.

Edward B. at 478 lbs. before he started "Westside for Skinny Bastards Part III"


Edward B. today at 207 lbs!!!

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!!



Initial BUILT LIKE A BADASS ebook feedback...

"Had one of the craziest pumps I've ever had from the first workout, the high reps definitely put me out of my comfort zone, can already tell this program is gonna give me great gains!"
-Nate G.

"Did the Day 2 workout today because I like to lift legs on Wed. First time I have ever run a mile for time. I still have the endorphin buzz 5 hours later. Awesome leg workout! Thanks Joe, Jeff and John!!!!"
-Michael G.

"Just got mine, love the youtube links. This program is easy to follow. The approach is great. Quality is terrific. Being an old fart, I would rather know what time it is rather than how to build a clock. Great Job, starting program tomorrow."
-Charles B.

"Who in the world came up with the "BeZercher barbell complex"??!! You guys are some evil bastards :) Cant wait to dive head first into this crazzy program!!"
-William N.


"Damn this program is like nothing i've ever seen!! Its EXACTLY what i have been looking for. The finishers look insane!! Im starting the program on monday, i dont think ive ever been so excited for a monday to get here haaa!"
-Dom P.

"AMAZING!!! I'm writing this email to thank you for your newest ebook. I never thought i would be able to get a customized 12 week program from a trainer who trains professional athletes for only $47!!! JOE D YOU ARE THE MAN, THANK YOU!!!"



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

A: 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

A: John,

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!

Traditional "bodybuilding" methods aren't the only way to get jacked!


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!





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!!!

-Joe D.



Top 22 Ways to be BUILT LIKE A BADASS!

Thursday, 05 November 2009 12:47

#1 Squat heavy


#2 Jump rope


#3 Do chin-ups


#4 Bench heavy


#5 Run


#6 Sprint


#7 Jump


#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


#12 Deadlift


#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


#20 Dare to be different!
(In other words; DON'T do what everyone else at your gym is doing. There's a reason most people look like sh*t!)


#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!

-Joe D.



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