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12.14.07

Documentary Update!

Last April I announced that a NYC-based production company discovered my website, visited my facility and they were interested in shooting a documentary about my unique business and the athletes we attract. To be honest - at the time - I didn’t think much of it. Even when they started filming, I didn’t think it was going to turn out to be anything that special. After all, it was “just another summer” for us. But, what ended up taking place during the past eight months has been a truly special experience for me. You see, not many people get a chance to take a step back and actually look at their life and their business from an “outsiders” perspective. This was a very powerful experience for me because I realized what takes place between the four walls of my converted warehouse is MUCH more than just lifting weights, jumping and running. This documentary captures what “DeFranco’s” is really all about…I think a lot of people are going to be surprised when they see what this documentary truly stands for. For now, all I can share with you is this quick trailor of the documentary:

The documentary is in the final phase of editing and the film is scheduled to be released in February. The film will either be picked up by a network and aired on TV or it will go straight to DVD and distributed worldwide in various stores (as well as on the internet.) I will announce the fate of the documentary as soon as I get the word!

Thanks for your patience. This is going to be well worth the wait!
Joe D.

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Q: Hey Joe,
I was thinking that I could replace DE Lower Body day on WSFSB3 for some Sled/Plyometric work? Can you help me on how I would set something like that up?

Thanks a lot,
Matt

A: Matt,
You don’t have to “replace” your dynamic-effort lower body day if you want to incorporate more sled training into the WSFSB program. Here’s what I suggest you do; start your workout with 1 or 2 plyometric exercises and then perform all of your accessory exercises with the sled. Here’s a sample workout…

  1. Depth jumps onto a box – 8 sets of 2
  2. Forward sled dragging – 2 sets of 30 yards
  3. Cross-over step sled drags – 2 sets of 30 yards
  4. Backward sled drags – 2 sets of 30 yards
  5. Abdominal circuit

Joe D.

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Q: Joe –
I have found it interesting that most coaches can’t seem to agree as to whether or not a good “pump” is necessary in order to build muscle. I understand there are no definitive studies regarding this manner, but I would love to know your personal opinion. So once and for all coach – is a good pump necessary to build muscle or is it just bodybuilding bullsh&t??

Roger

A: Roger,
My initial response would be to tell you that a pump is NOT necessary in order to build muscle. Personally, I have always made my best gains in muscular size and strength when I focused on lifting heavy weights for low reps with adequate rest intervals between sets. This type of training does not produce a big pump, but it produces big, strong muscles.

With the above being said, I would like to note that I do feel the ability to get “pumped” during a workout is a good indicator of your body’s muscle-building state. In other words, if you can get a good pump during a workout, there’s a good chance your body is well-hydrated, well-fed and in an anabolic state. In order to get pumped, your body must deliver an adequate amount of blood to your working muscles; This blood delivers a great deal of nutrients which will increase amino acid uptake. These nutrients and amino acids create a good environment in your muscles for potential growth.

On the other hand, have you ever gone to the gym and were unable to get pumped no matter what you did? Whenever I’ve been unable to get a pump at the gym, it was always because of one of the following factors:

  • I was dieting and not eating enough
  • I was sick or it was my 1st workout back after having been sick
  • I had a stressful day at work
  • I didn’t sleep well the night before

Most of us know to try and avoid the above factors if we’re trying to build muscle and stay healthy. Ironically, these “catabolic factors” also make it very difficult to get a pump during your workout. That’s why I feel a good pump at the gym can be a good indication of your muscle-building state.

Although a good pump is a good indication that your body is in an anabolic state -- getting pumped should not be the main focus of your workout; If you want to build muscle, you have to lift heavy weights! Focus on getting stronger in the main lifts and then pump up with your accessory exercises.

Simply put…Train the 1st one or two exercises of your workout like a powerlifter and then finish your workout like a bodybuilder.

Joe D.

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More Documentary footage!!

I figured I would end this week’s update with some more “teaser” footage from the documentary. Watching this should motivate you to have a killer workout today!

Have a great weekend!

Joe D.

 

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