Top 22 Ways to Be Built Like a Bad Ass!
Guest Post by Joe DeFranco
1. Squat Heavy
2. Jump Rope
3. Do Chin Ups
4. Bench Heavy
5. Run
6. Sprint
7. Jump
8. Do Push Ups
9. Drink Lots of Water
10. Perform Barbell or Dumbbell Complexes Once a Week
11. Eat Lean Protein with Each Meal
12. Deadlift
13. Get 8 Hours of Sleep Each Night
14. Eat Lots of Green Veggies
15. Perform High Intensity “Cardio”
16. Incorporate High & Low Reps Into Your Workouts
17. Allow Adequate Recovery Between Workouts
18. Don’t EVER Go on a Low Calorie Diet
19. Use the foam roller, tennis ball & lax ball to improve tissue quality and alleviate soreness
20. Dare to be Different!
(In other words; DON’T do what everyone else at your gym is doing. There’s a reason most people look like sh*t!)
21. Train Like an Athlete
22. Buy the “BUILT LIKE A BADASS” ebook and follow the program!
For more info on Joe D and his Built Like a Bad Ass E Book, set to launch Tuesday, November 10th, go to
Feel free to post your comments below.
–Z–
PS: Joe D and I will be releasing our Lost Secrets of Strength: The Biz Files in a few weeks. Stay tuned because it is sick, sick sh*t!
PPS: There is 1 spot left for my Nov. 14 Underground Mentorship & certification, a few more spots left for Dec 5th Underground Mentorship with Elliott Hulse in Florida.
Nov. 14 Mentorship Click HERE for the LAST Spot!
Dec. 5th Mentorship Click Here Before All Space is Full!
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Filed under Announcements, Articles, Calendar, Strength Building, Success, muscle building by on Nov 7th, 2009. Comment. 
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Comments on Top 22 Ways to Be Built Like a Bad Ass!
Great list – I advise my clients to eat loads of veg – not just green veg – also red peppers/yellow peppers, onions, garlic, mushrooms, tinned chopped tomatoes, sweetcorn. Twice as much veg as fruit is a good rule.
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love Number 20! since i started doing that with my training, things are just getting better and better!
i would also add to:
“never doubt how much weight you can lift”
Peace
-Luis-
[Reply]
Joe Is Nooooo Joke:
Drink more water, if your eating them right foods then you really don’t need the extra calories of gatorade/ vitawater, etc. Unless it’s hell week, then your diet going to begin going to hell.
“Go hard or go home”
[Reply]
I’d agree mostly, as long as we are talking sprints, not distance with the running thing.
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Dear evan,
Love the post just wanted some feed back on #10 perform barbell or dumbell complexes once a week. Not sure what they are if you could drop some to me about them that would be great as would like to incorporate them in my workouts.
Sincerly
Philip Stagg
[Reply]
yup….
what are complexes???
[Reply]
aWESOME jOB!Defranco is the man!Just what “I”needed at this time in my life!
[Reply]
all I got to say is hell yea
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