Team Franco Podcast
By Joe Franco
Joe Franco - Owner of Team Franco, OCB Pro, Judge, Promoter and Hall of Fame.
Reaching physique goals with a healthier and practical approach!
Coaching Services found here: linktr.ee/teamfrancobbing
Team Franco PodcastMar 25, 2022
Top 5 Exercises Physique Competitors don't have to do! TFB Quick-Cast #39
All in good fun, my opinion of 5 exercises that are not needed to build your body for the stage.
What really is "Hardcore" Bodybuilding? TFB Quick-Cast: #38
The truth and revisited topic talking about what is hardcore during a contest prep.
Are you compromising your health for a competition? TFB Quick-Cast: #37
Sometimes we need to question the path we are on. Is it time to pull back and focus on overall health or push through?
The Missing Link to a Great Contest Prep! TFB Quick-Cast #36
May not be what you think, but I guarantee it's a game changer.
How often should you weigh yourself? TFB Quick-Cast: #35
A question I receive often, and the answer lies in your mindset.
Accountability leads to progress! (Why Coaches have coaches, even me) TFB Quick-Cast #34
Hire a coach might be the last factor you need to reach your physique desires.
My Diet, Mindset and Goals: TFB Quick Cast: #33
A brief review of my go to foods and what is on tap. Along with talking about one of the biggest dieting mistakes.
Meal Prep Services, good idea? TFB Quick Cast: #32
Covering a few things to considered before using a meal prep company, and if its worth it for you.
Be boring for progress and success! TFB Quick Cast: #31
Sounds weird I know, but if we are stuck doing the same thing will lead to breaking that plateau.
How intense do you need to train for progress? TFB Quick Cast: #30
Smart training over time trumps intensity, sorta.....
Track your workouts, Please!! TFB Quick Cast: #29
Logging your workouts is a needed tool to allow yourself to make progress.
Emotions after you compete and how to best address them. TFB Quick Cast: #28
All too often we have a swing of emotions after we compete. Today I address on how to be productive and learn from them.
Bodybuilding Competition Advice Part 5: Time and Patience - TFB Quick Cast: #27
Time and patience is the final key to success in bodybuilding.
Bodybuilding Competition Advice - Part 4: Discipline (the missing link) TFB Quick Cast: #26
The last and most important factor to reaching a new level is discipline.
Bodybuilding Competition Advice - Part 3: Chicken, Broccoli and Rice! (The diet) TFB Quick Cast: #25
Today I cover the stigma of the bodybuilding diet and options that will be best for you.
Bodybuilding Competition Advice, Part 2: Social Media (choose wisely) TFB Quick Cast: #24
Discussing the positives and negatives of what social media can bring to those who compete.
Bodybuilding Competition Advice: Part 1 - Education: TFB Quick Cast: #23
A mini series on what is needed to have the most success in the world of competition. Its all starts with Education!
Learning not all workouts need to be great for progress! TFB Quick Cast: #22
It's really that simple. All workouts count over time. Take the good and the bad, and find the middle ground.
Current Shoulder and Bicep Workout. (4-day split) TFB Quick Cast: #21
The last day of training for my current 4 day split. Enjoy!
Doubts about competing? Here is why you should! TFB Quick Cast: #20
Setting the goal to compete can be scary, but I cover reasons why you should take that jump.
Easy food options for setting up diet success! TFB Quick Cast: #19
Today I cover some easy but healthy food options that you can eat to have diet success.
My Back workout! (4 day split): TFB Quick-Cast #18
Here is a sample of what I am currently running for my back training.
What is the best diet? TFB Quick-Cast #17
Covering what is needed to have success when starting a diet and making it a lifestyle.
Learning how to adapt will lead to success! TFB Quick-Cast #16
To succeed in fitness and life, learning to change paths to reach your desires is a must. I talk about the flexibility that you need to make it.
Chest and Tricep training (4 day split): TFB Quick-Cast #15
Here is just one example and what I have been running the last couple of weeks.
Carb Cycling - Does it really matter? TBF Quick-Cast #14
Cycling carbs is a popular way to help people lose weight, but does changing your carb/calorie intake matter? Take a listen to hear my thoughts and history on the topic.
Current Lower Body Workout, 4-day split: TFB Quick-Cast #13
A mini series of running a 4-day split, where I will break down each of my current workouts, from exercises, sets, reps and why I choose these exercises.
Pre work-out supplements, worth it? TFB Quick-Cast #12
Today a go over my history and thoughts on if we need to use a pre workout before training. Just one guys opinion!
Consistency leads to Achievement and Knowledge! TFB Quick-Cast #11
Consistency overtime will give your what you are after. good or bad, and the knowledge on how to get better.
Believing and Trusting Yourself is greater than "Fitness Trends". TFB Quick-Cast #10
When it comes to goal setting, you first need to trust and believe in yourself. Not the latest fitness flash.
Proper Fitness Planning "Pays" The Greatest Dividends! TFB Quick-Cast #9
Similar to investing money, smart and proper planning pays the greatest when it comes to reaching your fitness goals.
How much weight to gain after a competition & what is "Happy Weight"? TFB Quick-Cast #8
Laying out what I think is a safe weight gain percentage after you compete to make progress and be happy!
Top 5 Factors for a Great workout! TFB Quick-Cast #7
Breaking down the 5 factors that are needed to make your training great and for gainz!
Bulking is a waste of time! TFB Quick-Cast #6
Today I cover on why I think "bulking" doesn't play a role for natural athletes.
How Often Should You Compete? TFB Quick-Cast #5
Covering what I believe is most optimal for success and the frequency of competing.
Holiday Eating and Approach! TFB Quick-Cast #4
How you handle your meals during the Holidays depends on what your current goals are. I discuss what I think is appropriate.
Preferred Timing of Macros for Progress: TFB Quick-Cast #3
Confused on when to eat your carbs, fats, and protein? Take listen on how I suggest to break it down.
My Favorite Non-Traditional Exercises: TFB Quick-Cast #2
I go over some of my favorite exercises for each body part that. Either they are new to you or forgotten about. Give them a try!!!
Easy way to get stronger! TFB Quick-Cast #1
New segment called Quick-Cast. Confused on rep ranges, sets and how hard to train? I quickly go over a proven method you can use.
Competing? Play the long game for success. TFB Podcast: #70
A quick and to the point topic on why the "all or nothing" attitude is not ideal for reaching your fitness goals.
The "Hard" Truths about Contest Prep! TFB Podcast #69
Today I discuss what it really takes to make it a great experience and to have no regrets when you enter a physique competition.
Advancement in Technology = More Gainzzz? TFB Podcast: #68
We have come along way since the Golden Age of Bodybuilding. I discuss my opinions on a few topics.
Taking a Contest Prep Too Far? TFB Podcast #67
Yes, you need to grind and be consistent, but going to far has its cautions. Take a listen to learn.
Contest Prep Coaches, Babysitters vs. Teachers. TFB Podcast: #66
What type is best for you? Discussing the pro's and con's of each.
Accepting and Respect Yourself for Gainz! TFB Podcast: #65
Once you respect how you are, you will be in a better place mentally and physically to grow in and out of the gym.
A Short Contest Prep? Why and who can benefit from it. TFB Podcast: #64
Yes! It can work for you if you are willing to put the work in year round.
Comparing yourself to others is the devil! TFB Podcast #63
We are compared to each other on stage, but not during the journey. I talk about why it's not going to benefit you in the long run during a contest prep.
In good shape but can't loss those last few pounds? TFB Podcast: #62
Finally break the plateau and learn how to overcome!
Intelligence + Intensity = Results!: TFB Podcast #61
Today I cover what I feel are the most important weight training principles for progress and when to apply them.
All About Abs! - TFB Podcast #60
Today I discuss what I feel is the best route to train your abs and insight about levels of fitness and desires when it comes to the mid section.
My Contest Prep (ep. #2) - Made it through the Holidays and Mindset! TFB Podcast: #59
A quick little update on my contest prep, staying the course and excited to push through.
Cardio! How much is needed and my overview. TFB Podcast: #58
Lets talk about cardio. I cover my personal and coaching experience on what is best to help you lose body fat.
Competition Guide 101: A comprehensive insight of what to expect when competing in a physique event. TFB Podcast: #57
From the moment to signing up for a contest all the way to the when leaving the venue, everything you need to know about the process of competing.
Longevity/Success for a Bodybuilding Lifestyle! TFB Podcast #56
Today I outline and cover the keys from what I have learned over the 30 years to have successful bodybuilding lifestyle. Learn more about Team Franco: https://linktr.ee/teamfrancobbing
2021 OCB Hall of Fame - Joe Franco's acceptance.
A wonderful acknowledgment I received this year being inducted into the OCB Hall of Fame.
My Contest Prep (ep. #1) - Unfinished Business! TFB Podcast: #55
A review of the last couple of years and why I am competing again. Being totally transparent with the focus on helping others who are first competing and/or want to return to the stage. Learn more about Team Franco: https://linktr.ee/teamfrancobbing
Post Competition Blues! What is it and how to evade it. TFB Podcast: #54
Covering the topic of Post Competition Blues. Quite often your prep style and mental fortitude will dictate how you respond after you compete. I cover tactics for you to take to evade this.
What is needed for a great training routine! TFB Podcast: #53
Today I cover the factors for progress and what is needed to improve your training.
My glute/ham dominant lower body workout! TFB Podcast: #52
Here is the second lower body workout for the 3 day split and here I go over the details of exercises, sets and reps for glute/ham dominant workout.
My quad dominant lower body workout! TFB Podcast: #51
Loving my 3 day split and here I go over the details of exercises, sets and reps for the quad dominant workout.
The Evolution of Competing - Why people compete? TFB Podcast: #50
Today I discuss the different stages and why people compete. Covering my beginnings and the evolution and you vs you mentality.
Hiring a Coach, the good, the bad and ugly! TFB Podcast: #49
Today I discuss what to look for in hiring a contest prep coach and to be a good fit for your needs.
How long should my contest prep be? TFB Podcast: #48
Today I tackle one of the most asked questions for competing. Listen to my thoughts as I cover a wide range of time frames that might be best for you.
Life stuff and how it changed my current workout split: TFB Podcast #47
When we are faced with life stuff, we often have a choice to push through or lie down. I choose to push through and learned to embrace a new training split.
Peak Week... don't believe the hype! A guide for first time competitors. TFB Podcast #46
Today we talk about the basics of what a peak week does and cover how a competitors rely too much on it.
Contest Placements and Judging: TFB Podcast #45
Today I cover some of the in and outs of how to mentally handle a placement when competing and judging.
Overtraining and Rest Days with Weight Training? TFB Podcast #44
In this episode I talk about how I feel about taking days off from the gym and listening to your body. My opinion and experiences so take it with a grain of salt.
Steroids and competing. TFB Podcast #43
Today I discuss my experiences and thoughts about the use of steroids in the world of competing.
Competing? Don't make it bigger than what it really is! TFB Podcast #42
Today I go over how those who succeed typically have a more relaxed approach and take things as they come.
How to start a "diet" and to be successful. TFB Podcast #41
Going over the basics and keys to be successful in when starting a diet plan.
What Does it Take to Become a Pro! TFB Podcast #40
Today I dive into some of the factors that I feel that is needed to reach the pro level.
How Team Franco Got Started and Philosophy. TFB Podcast #39
Today I discuss how TFB started over 20 years ago and touch upon the make up of a Team Franco client.
Team Franco Contest are Back! Recap of the OCB Jersey Natural Open. TFB Podcast #38
A quick episode on how great is to be back in the game and to thank all those who came out.
My Diet!!! What I eat daily and changes I make to get lean. TFB Podcast: #37
In this episode I go over how simple my diet is and what works for me during offseason and contest prep.
Reps, Sets, and when to Increase Weight - Oh my! TFB Podcast: #36
Not sure how many sets to do or when to increase the weight? Today I cover a couple of ways to make sure you are getting the most out of your training.
What does it take to compete? Its depends on your mindset! TFB Podcast #35
Today I discuss on the different type of mindsets about competing for the first time and what do you as a competitor want out of it.
Competition/Competitor Ramblings! TFB Podcast #34
Bunch of thoughts since the competitions season is starting to heat up!! Things to do and not to do.
Intuitive Eating, What is it and how you can benefit from it TFB PC: #33
In this podcast I discuss how intuitive eating can be a great tool for keeping your diet on track for the time you can't track!
My favorite body parts to train, and least favorite along with exercises. TFB Podcast: #32
In this episode I give you the insights on why I like training certain body parts over other and some of my favorites exercises.
My favorite training split and why I think its best! TFB Podcast: #31
My favorite training split and why I think its best! I cover the details of exercises that I am currently doing and some of my favorite techniques.
Women's Physique Divisions! (what are they and how they evolved) TFB PC#30
Women's Physique Divisions! (what are they and how they evolved) TFB PC#30. An overview through my eyes and experience over the years.
Posing: How to bring it together and what I cover in class. TFB Podcast #29:
TFB Podcast #29: Posing (some of the details I cover in my classes) In this podcast I go over not only the importance of posing but the finer aspects to posing and the proper approach.
What variables are best for keeping track of your progress? TFB Podcast #28
Today I go over a few variables for tracking progress and their benefits along with negatives. There are many too choose from so you need to decide which are best for you.
SUPPLEMENTS! - My experience and personal opinions. TFB Podcast #27
TFB Podcast #27: SUPPLEMENTS! - My experience and personal opinions. Today I cover to the first products I used, to getting sponsored and owning my own company. Just my opinions so take it for what its worth.
Why first time competitors may not get as lean as they want to? TFB Podcast #26
Why first time competitors may not get as lean as they want to? Through my years of coaching, I have learned that the body
will only go so far and its OK, because competing is about evolving.
Slow and steady wins the race? TFB Podcast #25
Slow and steady does win the race and so does riding a low wave to success.
I am back, and thoughts about entitlement/legacy in the world of bodybuilding. TFB Podcast #24
I am back, and thoughts about entitlement/legacy in the world of bodybuilding.. Time have change this year and hoping
to see things for the better come 2021.
Men's Physique Divisions - What are they and how they changed over the years! TFB Podcast #23
Men's Physique Divisions - What are they and how they changed over the years! My view and breakdown of three men's competition divisions, bodybuilding, men's physique and classic physique..
What weight training split is best for you? TFB Podcast #22
What weight training split is best for you? In today's podcast I go over the variety of weight training splits that can be utilized according to your level of fitness and goals.
Years of Balance = PROGRESS! TFB Podcast #21
TFB Podcast #21 – Years of Balance = PROGRESS! Want to learn how to evolve and grow, balance is the key to making gains in and out of the gym.
How do you handle Challenges, and why people succeed! TFB Podcast #20
Are you going to step up to the plate or sit on the bench when times get tough? Train the mind and body to handle what is thrown at you.
4 Characteristics for Success in and out of the gym. TFB Podcast #19
Recognizing and putting them into place will greatly benefit you when it comes to reaching your fitness goals.
What is winning? And the daily grind! TFB Podcast #18
What you do everyday will add up, take advantage of your time to make the day count.
Free Weight Pull Day (Back, Biceps) Workout, my favorites, and details. TFB Podcast #17
Free Weight Pull Day (Back, Biceps) Workout, my favorites, and details. I also cover rest between sets and condensing this to a 2 day split.
Free Weight Push Day (Chest, Shoulders, Triceps) Workout, my favorites and ideal split TFB Podcast #16
Free Weight Push Day Workout, my favorites and ideal split Training the chest, shoulders and triceps.
Free Weight Lower Body Workout, my favorites and ideal split. TFB Podcast #15
Free Weight Lower Body Workout, my favorites and ideal split that I would suggest if you were my client.
First of 3 podcasts that will cover a 3 - day split that you can do with barbells and dumbells.
When a goal is postponed, you can still make the best of it. TFB Podcast #14
When a goal is postponed, you can still make the best of it.
Its sucks when things get cancelled, but you still have the opportunity to make the best of it with the right frame of mind, and to build character.
How to train at home with minimal equipment and what to buy. TFB Podcast #13-
For the times you can't make it to the gym, you still can be training the body and have control!
Sportsmanship and What Type of Competitor are You? (how to handle winning and losing) TFB Podcast #12
Competing and Sportsmanship... how will you handle if you lose or win a contest or does it even matter.
Today we talk about having the right mindset to handle both along with what type of competitor you might be.
Diet Exit Plan Part 2 (What should your ideal weight gain be after you reach a goal/compete?) TFB Podcast #11
What should your ideal weight gain be after you reach a goal. My thoughts on Bulking and Staying lean between competitions and what I feel the ideal situation is somewhere in the middle.
Diet Exit Plan? (Strategies on how handle your diet after reaching your goals) TFB Podcast #10
One of the least talked about topics is how to handle your diet after you compete and reach a goal. In this podcast I go over how to apply a few strategies on how to listen the blow and reduce the rebound many have.
Top 5 Coolest Reasons to Compete in Bodybuilding! TFB Podcast #9
TFB Podcast #9 – Top 5 Coolest Reason to Compete!
Today is a shorter podcast but very informative when it come to talking about what is cool about competing!
Top 5 Mistakes people make when deciding to compete in a bodybuilding contest. TFB Podcast #8
Top 5 Mistakes people make when deciding to compete - Today we go over the common mistakes people will make when they
decide to compete. Listen to learn on what not to do!
Top 5 benefits of using a physique coach and what to look for! TFB Podcast #7
Today we go over what I feel are 5 good reason/benefits for hiring a coach and what to look for when you
How to pick a physique competition? (4 key factors) TFB Podcast #6
Today we go over some factors that will help you decide on the right competition for you!
What to do before you are 3 months out from a contest! TFB Podcast #5
What do to before you are 3 months out from a contest?
Today I cover the importance of how to use the time before you decide to compete.
Consistency is king and "Hardcore diet/coaching" TFB Pocdast #4
Today we dive it what really is needed to achieve when dieting and what I think is most optimal. And also lay down my feelings about hardcore diets.
TFB Podcast #1 (Building habits, not goals)
(Building habits, not goals)
TFB Podcast #2 (Training to get better)
(Training to get better)
TFB Podcast #3 – (Top 10 Habits of Successful Bodybuilders) My review of an article!
Today we review an article that popped up on my Google news feed. Is it trusted?