There’s a term today in the fitness landscape that drives expert trainer and strength and conditioning coaches insane: evidence-based training.
In the world of strength training, “optimal” doesn’t necessarily translate universally into effective workout methods, especially if you’re compromised by injury or any host of factors. It’s one of the reasons noted strength coach Joe DeFranco cringes at the term.
Instead, DefFranco, who’s trained notable athletes including former NFL star Brian Cushing and WWE legend Triple H, urges individuals to prioritize their unique physical needs over so-called “optimal” methods that may or may not be suitable for them.
As he explains, just because a certain exercise is deemed effective on paper doesn’t mean it’s the best choice for everyone.
“Let’s say your shoulder feels like it’s getting stabbed with a rusty screwdriver every time you barbell bench press,” he says. “Well, that exercise is no longer optimal for you.”
DeFranco emphasizes a simple philosophy, whether you’re training at home with bands or Gold’s Gym in Venice: “Train what’s trainable.” This common sense perspective encourages lifters to adapt to their own body’s strengths and limitations and find movements that work for them rather than forcing a traditional routines that may be causing pain or discomfort.
The bench press is an example DeFranco shares as an exercise that because of prior injury and a variety of surgeries, can be swapped for equally effective alternatives. “I don’t cry about it,” he admits, and instead, he shifts focus to exercises cause little to no discomfort. He still trains heavy, but instead of comprising weight and form to continue bench pressing, DeFranco is now knocking out reps of ring push-ups with a 100-pound weight vest.
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Make Adjustments, Not Excuses
With more than three decades worth of training experience, DeFranco, whose 2008 documentary Strong, can be found on YouTube, his focus on personalized training as opposed to “evidence based” can be the key to staying fit over the long term.
His biggest tip, seems like common sense, but still causes confusion, especially for those just starting out in their fitness journey. DeFranco encourages everyone to push hard on movements that suit them personally, urging athletes to make adjustments instead of excuses.
DeFranco’s message resonates especially for those over 30, who might find their bodies aren’t as forgiving as they once were. “That doesn’t mean you stop training,” DeFranco asserts. “It simply means you need to be smarter.”