Joe DeFranco, Author at T NATION https://www.t-nation.com/author/joe-defranco/ T Nation Articles Wed, 05 Oct 2022 21:52:36 +0000 en-US hourly 1 https://wordpress.org/?v=5.9.7 https://www.t-nation.com/wp-content/uploads/2019/08/favicon.ico Joe DeFranco, Author at T NATION https://www.t-nation.com/author/joe-defranco/ 32 32 Tip: The Shoulder Shocker https://www.t-nation.com/training/tip-the-shoulder-shocker/ Sun, 01 Apr 2018 17:15:00 +0000 https://www.t-nation.com/uncategorized/tip-the-shoulder-shocker/ The Shoulder Shocker hits the front, medial, and rear delts/external rotators all in one nonstop exercise. It's a great bang-for-your-buck exercise. My guys don't have time to spend twenty minutes on shoulder work. But if they do two or three rounds of the Shoulder Shocker, they're hitting everything they need to hit in 3-5 minutes.

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]]> Tip: Don't Just Get Tired. Get Better. https://www.t-nation.com/training/tip-dont-just-get-tired-get-better/ Sat, 10 Sep 2016 11:00:00 +0000 https://www.t-nation.com/uncategorized/tip-dont-just-get-tired-get-better/ Lead Photo Credit: MJ LaPierre Photography Are You Getting Tired or Getting Better? Any coach can make you tired, but it takes a true pro to make you stronger, faster, and more flexible. Athletes need to be aware of this, and so do regular gym-goers when they choose a class to take or a training

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]]> DeFranco Agile 8 https://www.t-nation.com/training/defranco-agile-8/ Mon, 21 Oct 2013 11:00:00 +0000 https://www.t-nation.com/uncategorized/defranco-agile-8/ The Agile 8 is a simple warm-up routine I've been using successfully for years. It's helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. The Agile 8 will make you sweat, prepare your joints, stretch your muscles, and best of all, it'll only take ten minutes.

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]]> Shoulder Shocker https://www.t-nation.com/training/shoulder-shocker/ Mon, 07 Feb 2011 13:00:00 +0000 https://www.t-nation.com/uncategorized/shoulder-shocker/ Big, Healthy Shoulders Paul is in trouble. His body was already banged up from years in the ring, and now this: an injury while filming a movie. The doctor said what Paul already knew. He was going to have to go under the knife. Was his career over? Was his comeback doomed? After the surgery,

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]]> DeFranco Prowler Training https://www.t-nation.com/training/defranco-prowler-training/ Thu, 06 Jan 2011 13:00:00 +0000 https://www.t-nation.com/uncategorized/defranco-prowler-training/ Prowler Drunk The kid is delirious, that much is clear. After the workout we see him stumbling into his Chevy Blazer. He gets in, starts it up, and backs right into the Prowler. The Prowler is fine, but his truck has a big dent. We're laughing, thinking, "Man, the Prowler bit him even after his

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]]> Strong Mind, Stronger Body https://www.t-nation.com/training/strong-mind-stronger-body/ Mon, 20 Dec 2010 13:00:00 +0000 https://www.t-nation.com/uncategorized/strong-mind-stronger-body/ Why You Still Suck: The Missing Puzzle Piece I see them everywhere I look: coaches and trainers with all the right certifications and degrees who just can't get good results with their clients... or even themselves. They suck. They know they suck. And they can't figure out why they suck. They have the education; the

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]]> Are You a G.A.M.E.R.? https://www.t-nation.com/training/are-you-a-g-a-m-e-r/ Tue, 14 Dec 2010 13:00:00 +0000 https://www.t-nation.com/uncategorized/are-you-a-g-a-m-e-r/ Joe stands in the middle of his warehouse gym in New Jersey, surveying the action. In one corner, an up-and-coming welterweight MMA fighter is deadlifting with a trap bar wrapped in chains, hitting 500 pounds at the top. In another area, a top college football player is preparing for the NFL Combine, dragging a weighted

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]]> Westside for Skinny Bastards 2 https://www.t-nation.com/workouts/westside-for-skinny-bastards-2/ Tue, 21 Jun 2005 12:00:00 +0000 https://www.t-nation.com/uncategorized/westside-for-skinny-bastards-2/ The original Westside for Skinny Bastards was the most popular article I've ever written. I still receive dozens of emails and phone calls every day regarding this program. Why? Because not only is it an incredible program, but there's a ton of room in it for variety. The variety that's built into this program brings

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]]> 10 Training Myths Exposed! https://www.t-nation.com/training/10-training-myths-exposed/ Mon, 25 Oct 2004 12:00:00 +0000 https://www.t-nation.com/uncategorized/10-training-myths-exposed/ Nothin' but the Truth! During your time in the gym, you've probably noticed that the same training questions are discussed amongst athletes and fitness buffs day in and day out. You know the questions I'm talking about: "What exercises will shape and tone my muscles because I don't want to get too bulky?" And let's

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]]> Strongman Training for Athletes https://www.t-nation.com/training/strongman-training-for-athletes/ Thu, 09 Sep 2004 12:00:00 +0000 https://www.t-nation.com/uncategorized/strongman-training-for-athletes/ Here's what you need to know... Want to build real "functional" strength? Train strongman style once per week. The empty-keg toss will make you explosive and powerful. Just get an empty keg at a liquor store or get a full one and empty it yourself. The tire flip will tax your entire body. The farmer's

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