Team Franco Bodybuilding

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To educate an inform the proper ways to a healthy contest prep along with teaching balance to reach your goals.
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Natural Bodybuilding Coach | OCB Contest Prep
Founder – Team Franco Bodybuilding
30+ Years Experience | Show Promoter & Judge
Helping athletes prep, improve, and sustain bodybuilding long-term During our time together, I will cover:
•Your current training and make adjustments to your workout.
•Offseason diet for gaining muscle size.
•A break down of your diet from 1 month to 1 year from the show.
•What supplements to use and to avoid.
•Proper posing and helping you develop your posing routine.
•Cosmetic (shaving and tanning)
•What to do the last two weeks prior to show time.

09/30/2026

It’s easy to get excited when there’s a show date on the calendar. But what are you doing with the months between shows?

Those ordinary workouts—the ones nobody sees and you’d never post—add up. So does training with a purpose, recovering well, and giving yourself enough time to address the feedback from your last show.

In this episode of the Team Franco Bodybuilding Podcast, I talk about why a year between shows may leave less building time than you think, how to find your “high happy weight,” and why the athletes I work with year-round often make the biggest improvements.

Your next prep will reveal what you built. What are you working on right now?

🎧 Listen on Spotify or Apple Podcasts.

If you want guidance through your off-season and into your next prep, send me a message. I’d be happy to learn what you’re working toward. 👊

09/29/2026

The off-season is still a season. Apparently, the muscles didn’t get the memo that the show is over. 😏

This is when you have the time and food to train hard, recover, and build the physique you want to bring to the stage next time.

You don’t need every workout to be exciting or social media worthy. You need enough of them, done consistently, to add up.
Take a break after your show. Enjoy some flexibility. But if you take months away from productive training and then wonder why you look the same at your next prep, there’s your answer.

The work between shows matters just as much as the work leading up to one. Train in the dark. Let the results show up under the lights.

If you want a plan for your off-season instead of just waiting for your next prep, DM me “OFF-SEASON” and let’s talk coaching. 💪

09/24/2026

🏆 Competing next spring? Prep before the prep.

The work you do now can make your actual contest prep smoother.

You have time to build a consistent training routine, learn what amount of food maintains your weight, improve your posing, and make progress before you need to start dieting for the stage.

And yes, you can do that through the holidays. You don’t have to skip every gathering or be perfect at every meal. Have a plan, enjoy the moments that matter, and get back to your routine afterward. That’s a skill you’ll need during prep, too.

Starting early gives us more time to see how your body responds and make adjustments without rushing. The goal is to enter prep with a foundation already in place, so you can focus on getting stage ready instead of trying to build every habit at once.

If spring is on your mind, start now. Future you will be glad you did.

You vs You. 💪

09/23/2026

Most competitors understand the importance of having a coach during contest prep—but coaching can be every bit as valuable during the offseason.

This is where the next physique is actually built.

A productive offseason isn’t simply about eating more food and trying to make the scale climb. It’s about making sure all the important variables are working together:

✅ Training with purpose and progression
✅ Eating enough to support growth
✅ Improving ex*****on and weak points
✅ Monitoring recovery and performance
✅ Staying within a healthy body-fat range
✅ Making adjustments before progress stalls

The goal is to build muscle, improve your caloric ceiling and remain within striking distance—so when prep begins, you’re already in a great position.

That’s what I mean by “prep before the prep.”

If you want experienced guidance, accountability and a structured plan to make your offseason count, send me a message with the word OFFSEASON and let’s talk.

09/19/2026

Quiet work. Loud results

09/17/2026

Apparently, if you don’t post every workout, meal, check-in, and cardio session on social media…it didn’t happen. 😏

A couple of weeks ago, I shared some of the Figure Pros I’ve had the privilege of coaching—high-level competitors who quietly put in the work without needing an audience.

Here’s another example: OCB Figure Pro Stephanie.

She keeps to herself, maintains balance and flexibility in her life, and doesn’t make contest prep her entire personality. But when it’s time to turn things up, she absolutely crushes it. 💪

✅ Does the work
✅ Communicates consistently
✅ Makes the necessary adjustments
✅ Shows up when it matters

A good reminder that some of the hardest-working competitors are simply training in the shadows.

Just because you don’t see them constantly posting doesn’t mean they don’t exist—or that I’m not coaching them. 😉

And yes, this will be my last one of these for a while. I think I’ve made my point. 😂

09/16/2026

Getting stage lean isn’t about finding a secret—it’s about consistently doing what actually matters. 🎯

✅ Nonnegotiable

• Consistent calorie deficit
• Accurate tracking
• Enough prep time
• Weekly adjustments

💪 Very important

• Protein intake
• Hard training
• Daily activity
• Quality sleep

🛠️ Helpful tools

• Cardio
• Meal timing
• Food selection
• Hunger management

📢 Overrated

• Fat burners
• Fasted cardio
• Cutting out all sugar
• Only eating “clean” foods

🚫 Mostly nonsense

• Detoxes
• Sweat suits
• Cutting water too early
• Secret peak-week tricks

The basics may not be exciting, but when executed consistently, they work.

Facts over noise. Progress over hype.

09/13/2026

Winning is awesome. We all train hard, make sacrifices, and step onstage wanting the best possible outcome. 🏆

But a placing represents only one moment in time.

The discipline you developed, the challenges you overcame, the lessons you learned, and the person you became throughout the journey will stay with you long after the competition is over.

Celebrate the wins, learn from the setbacks, and always appreciate how far you’ve come.

The trophy is temporary. The growth lasts a lifetime. 💯

09/10/2026

Team Franco Merch is OPEN! 💪

A few people have been asking, so we opened the Team Franco merch store back up for the month of September!

Shirts, hoodies and more are available for anyone who wants to represent Team Franco. 👊

The store will stay open through the end of September, and once the campaign closes, all orders will be processed and shipped.

👉 Check out my Story for the direct link to the Team Franco store!

As always, I appreciate everyone who continues to support Team Franco! 🙏

09/08/2026

How often should you really train a muscle? 💪

Once a week? Twice? Three times?

For decades, bodybuilding has gone from Arnold-style high volume and frequency… to Dorian Yates and brutally hard, lower-volume training… to bro splits, PPL, and everything in between.

In this episode, I break down how my own training philosophy has evolved after 30+ years in natural bodybuilding and coaching.

We get into training frequency, intensity, recovery, junk volume, genetics, and why MORE isn’t always BETTER.

For me, it always comes back to the basics:

Consistency. Ex*****on. Intensity. Recovery.

The perfect split on paper means very little if you’re not making the sets count—or recovering enough to do it again.

🎙️ New Team Franco Bodybuilding Podcast:
How Often Should You Train a Muscle?

Available on Spotify & Apple Podcasts.

More isn’t better. Better is better.

Address

Philadelphia, PA

Telephone

+12159625804

Website

http://www.TeamFrancoBodybuilding.com/

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