Your Last Defense From the Knockout Punch What’s happening in the brain when you’re hit on the chin reveals a solution. UFC 217 (Madison Square Garden): MMA fans were treated to a rare feat this weekend, as three title fights resulted in three new champions. While all three fights were expected to go at…

Anyone who has ever trained with me knows that one of the “side effects” of my style of training is strong ‘effing triceps!  Because of this, I’m constantly getting asked [from athletes and washed-up meatheads alike] to list my “Top” triceps exercises. So I decided to shoot a quick video and share my “best of the best” triceps…

Today we are announcing the Strong Bastard 911 (SB911) Transformation contest Grand Champion. We are also launching the SB911 program to YOU! Our new SB911 program was first released only to our DeFranco Insider community. But, since it was so effective to our community, we decided to release it to the public so everyone can experience…

Walk into any gym on any given day and you’ll see Front Lunges being performed. They are one of the most popular exercises in the world…but they shouldn’t be. I think they suck. Watch the video below to find out WHY I think they suck and WHAT you can do about it… Next time you goto…

The barbell deadlift is one of the all-time great exercises for developing full body strength. Unfortunately, it’s butchered by 95% of the people who perform it. Hence, its association with screwing up your low-back. Because of this, I wanted to make an instructional video that anyone can easily reference at any time. You’ll find this…

In this installment of “Ask DeFranco’s Gym“, I discuss whether or not it’s worth the time to “re-learn” how to breathe properly. Is diaphragmatic breathing valuable enough to fit into your training economy?… Will it have any transfer to the athletic field?… Watch the video and find out now! If you would like to learn…

It’s summertime and if you have the pecs of an 8-year-old girl, Joe D. is here to save the day!    Click the ‘PLAY’ button below and pay attention, kids. This 4-minute video is about to change your “pec-less” life:  Joe D.  PS – If you enjoyed this push-up technique trick, you won’t believe the…

Training athletes for performance is definitely my forte, but summertime is here and everyone is talking about getting “shredded abs” and “bigger biceps”, so I decided to address the latter topic.  On a personal note, I’ve always had shitty biceps – whether it’s because of poor tendon insertion points or some other genetic factor –…

Q: I recently stopped doing skull crushers because they caused tremendous pain in my elbows. A trainer at my gym told me I should switch over to close grip benches because they caused less elbow strain. They are definitely less painful on my elbows but they kill my wrists!! What else can I do for…

The wait is over!  After a full year of hard work (over 40 re-writes on the book!), and too many sleepless nights to count, our STRENGTH System is available and ready to change your training forever! Whether you’re a coach, an athlete, or a lifter who loves to train and hit PR’s in the gym,…