The Joe Franco Q&A Thread

AVBG · 08-02-2009, 10:11 PM

Welcome aboard Joe..

Joe has competed in body building contests for over 15 years. His most recent have been the 2007 IFPA Pro Yorton Cup.

Previous contests were;

- 2006 OCB Battle of the Swords (where he won the overall title and pro card)

- 2005 OCB Pride of the Atlantic, 1st Place Short Class, 1st Place Overall and Best Poser Award.

- 2000 USNBA NJ Natural Body Building Championships, 1st Place Lt. Wt. Open, 1st Place Overall.

**MsGuns** · 08-02-2009, 10:14 PM

SWEET, another IFPA Pro!
Welcome Joe!

AVBG · 08-02-2009, 10:19 PM

Bring 'em on!

There's so much to learn from the Natural Pros!

**Team Franco** · 08-03-2009, 08:39 AM

Thank you.

Looking forward to contributing and learning.

Currently, I am prepping for my second pro show, the IFPA Gaspari in Cape Cod. I am less then 10 week out, and feeling pretty good in comparison to two years back.

AVBG · 08-03-2009, 09:16 AM

Hey Joe, I need help to improve on some weeknesses...

My goal after the last show I did (I placed second at the state level show) was to improve my delt width and back width.

I do all my training at home with limited equipment and leading up to the show I was doing a routine a bit like this..

4-5 sets of standing lateral raises (half pyramid) - 12 to 6 reps

4-5 sets of standing db press 10 reps per set

3 sets upright rows 10 reps per set

3 sets rear delt raises 8-10 reps per set

The routine I currently do is similar but I am now seated when doing the raises and presses and I think its working as I am now considerably stricter in my form and feeling it more in the delts.

IS there anything you would suggest I change to the routine?

For my back I do..

5 sets of shoulder width palm forward pull up/chins to failure (usually get between 8 - 12 reps)

4 sets of close grip palm parallel pull ups (also to failure (8-12 reps)

4 sets of of one arm db rows (8-10 reps)

6 sets of stiff leg deadlifts (done on leg day as my primary hamstring exercise)

**Team Franco** · 08-03-2009, 10:37 AM

Originally Posted by AVBG

Hey Joe, I need help to improve on some weeknesses...

My goal after the last show I did (I placed second at the state level show) was to improve my delt width and back width.

I do all my training at home with limited equipment and leading up to the show I was doing a routine a bit like this..

4-5 sets of standing lateral raises (half pyramid) - 12 to 6 reps

4-5 sets of standing db press 10 reps per set

3 sets upright rows 10 reps per set

3 sets rear delt raises 8-10 reps per set

The routine I currently do is similar but I am now seated when doing the raises and presses and I think its working as I am now considerably stricter in my form and feeling it more in the delts.

IS there anything you would suggest I change to the routine?

For my back I do..

5 sets of shoulder width palm forward pull up/chins to failure (usually get between 8 - 12 reps)

4 sets of close grip palm parallel pull ups (also to failure (8-12 reps)

4 sets of of one arm db rows (8-10 reps)

6 sets of stiff leg deadlifts (done on leg day as my primary hamstring exercise)

I too train at home, and wouldnt have it any other way.

Ok, the training looks solid as far as volume and rep ranges. I would suggest to have 3 mini cycles for each of the workouts. Use the one you currently listed and do it 4 x's. This should give you enough rotations to see if your strength inreases. Then I would do a different routine and repeat it 4 x, and then another. This method is a nice combo of doing mini cycles of movements and variety. To me, that is a very important factor for growth.

Your choice of exercises are solid, and I like seated side lateral a lot. But if you do a different shoulder routine, I would also throw in some loose form side laterals to break out some heavier weights.
The only other advice on shoulders would be doing some high incline barbell press and or standing push presses.

For the back, your right on, and again the only other things to add would be regular deads but to also alternate the types of doing them, ie, dumbell, trap bar, regular, and even elevated.

**Team Franco** · 08-03-2009, 06:00 PM

For the past two years here are my workouts!
http://joefranco-fitfranco.blogspot.com/

**Philip Ricardo** · 08-06-2009, 10:59 PM

Originally Posted by Team Franco

I too train at home, and wouldnt have it any other way.

Ok, the training looks solid as far as volume and rep ranges. I would suggest to have 3 mini cycles for each of the workouts. Use the one you currently listed and do it 4 x's. This should give you enough rotations to see if your strength inreases. Then I would do a different routine and repeat it 4 x, and then another. This method is a nice combo of doing mini cycles of movements and variety. To me, that is a very important factor for growth.

Your choice of exercises are solid, and I like seated side lateral a lot. But if you do a different shoulder routine, I would also throw in some loose form side laterals to break out some heavier weights.
The only other advice on shoulders would be doing some high incline barbell press and or standing push presses.

For the back, your right on, and again the only other things to add would be regular deads but to also alternate the types of doing them, ie, dumbell, trap bar, regular, and even elevated.

---------------------------------------------------------------------

Joe,

Just wanted to drop you quick line to say welcome, and thank you for giving us another expert brain to pick when it comes to training, nutrition, and competing.
Great advice! As Natural competitors, Width is very important when trying to create the illusion of being broader on stage and Back and shoulders are where its at. We are not all blessed with wide clavicles like Doug Miller or Carl Matthews.
Take care Joe, and I will hit you up whenever I get free time on here.

Philip "Rico" Ricardo

**ANADROLicfreak** · 08-06-2009, 11:00 PM

welcome aboard.

AVBG · 08-07-2009, 02:42 PM

Hey Joe, What are the different training splits you recommend?

I am currently doing
Mon: delts/traps
Tues: legs
Wed: biceps/triceps
Thurs: OFF (cardio only)
Fri: chest
Sat: back
Sun: OFF (cardio)

**Team Franco** · 08-07-2009, 04:54 PM

Thanks for the welome!

Prior to my contest prep this year, I became a huge fan of a 4 day split. This gave me just enough time to recovery with the right amount of frequency. I have many versions of the routine, even switch out tri's with bi's. I would rest every 5th day and repeat. Sure, I listen to my body when needed and some say natty need more rest. But I beleive that the body can and will adapt to anything you expose it to!

For example.

Sun: Quads/calves
Mon: Chest/Tri
Tue: Back/Hams
Wed: Delts/Bi's
Thur: Rest
Fri: Repeat.

**Team Franco** · 08-09-2009, 08:19 AM

I put these together two years back and it is great for the personal just starting out.
Take a look,
http://franco_j.tripod.com/tfbpreppcfree.html

**MsGuns** · 08-09-2009, 10:26 AM

How would a newbie pick a show?

**Team Franco** · 08-09-2009, 11:35 AM

Originally Posted by MsGuns

How would a newbie pick a show?

Great question and its covered in the first podcast!

But to summarize:

First use the internet to located the show, and decide on how far you are willing to travel. I alway feel as I newbie, you want to keep the epense down to look for a show within an hour drive.

Once you find out about the show, research, research and , research! Ask about the promoter from those who did the show the previous year and dont be afraid to call the promoter yourself!

And lastly, if talk to wide range of competitors from previous show such as bb, figure and other first timers. Its always good to hear a variety of peoples feelings.

For the rest, listen to the PC!! LOL