Joe DeFranco's Industrial Strength Show #562 When To Program High Reps, The Most Underrated Set/Rep Scheme for Newbies & More!
Feb 26, 2026
Listeners get practical advice on training with a shoulder tear and safe pressing alternatives. The show explores when higher reps help men over 50 and why mixing rep ranges matters. Guidance for starting kids in the gym and a simple foundational program for young athletes is discussed. A stimulant-free pre-workout stack is outlined, and the role of volume for experienced lifters is debated.
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Shoveling Snow Flared My Back Despite Best Efforts
- Joe shared a personal story about shoveling 28+ inches of snow and worsening his low back pain after five hours of shoveling.
- He described OCD-driven overwork, rotating tasks, and still flaring his lumbar spine despite using 'proper' form.
Small Setup Changes Prevent Big Shoulder Damage
- Insight: Millimeters matter in shoulder impingement and small changes in arm path drastically affect tendon compression.
- A slight decline or lowering the elbows to ~45° shifts the bar/dumbbells below the nipple line and reduces supraspinatus pinching.
No Single Best Rep Range For Growth
- Insight: There is no single best rep range for hypertrophy; the right range depends on exercise, muscle, injury history, and intent.
- Train in the range that allows you to reach near-failure with perfect technique for that movement.