Bodybuilder Frank DeFeo Interviewed by Ben Tatar of CriticalBench.com - September 2008

CRITICAL BENCH: Critical Bench is here with the super strong bodybuilding superstar, Frank Defeo aka "Frank The Tank!" Frank, introduce yourself to Critical Bench!

Hi, my name is Frank DeFeo aka "Frank The Tank". I am 24 years old and have been into bodybuilding, power lifting and personal training for 11 years. I was introduced to "the gym" when I was 14 years old, which now I call "my home".

You might look at me and think, "God he must have only been into lifting his whole life!" Actually, I was into fishing and hunting before my bodybuilding career started. And yes, I'm a damn good sportsman! Wouldn't you think so?

The day I stepped foot in the gym I knew that this was something I wanted to not only do but something I would become. I was all about it. I started out power lifting, which took me into bodybuilding. I worked out hard every day and every night. Not long after, I had entered my first competition on July 28th 1999. And yes, I placed first! Placing 1st in the competition gave me goals and ambitions to hit the gym harder and harder until each goal was reached. I solely body build for no one else but myself.

CRITICAL BENCH: You have had quite the bodybuilding journey so far! What has been your favorite moment? What has been the craziest moment?

My favorite moment is a body building contest in L.A when I first got noticed.

My craziest moment is when I saw my face on the front cover of Men's Workout.



CRITICAL BENCH: Frank, what gym do you train at and what is it like?

I train and personal train at world gym in South Jersey. It's a hardcore atmosphere!

CRITICAL BENCH: Tell us about your diet and what are your favorite supplements?

For my diet and nutrition plan you can check out my web site www.frankdefeo.com

CRITICAL BENCH: Frank, tell us about your website!

Well my website is my personal website. There are several things on there that contributes to the body from, diet plans, exercises, pictures and biographies about me. There's a little bit of everything on there for everyone. I also offer diet plans, exercise plans, nutrition information, lifting advice and power lifting tips. It a great site all in all. Hope you enjoy it!

CRITICAL BENCH: Frank, give us your workout routine!

CHEST WORKOUT
Incline Press: 3 sets of 5 to 8 reps

Decline Press 3 sets of 5 to 8 reps

Incline Dumbbell

1st set: 6 to 10 reps

2nd set: 6 to 8 reps

3rd set: 3 to failure

Incline Flies 3 set of 8 to 12 reps

20 Push-Ups

30 minutes of Cardio

Protein shake right after workout

LEG WORKOUT
Squats - warm up sets with 135lbs and 225lbs

Then three working sets between 2 to 8 reps

Leg Press: 3 sets of 6 to 12 reps

Leg Curls: 3 sets of 6 to 12 reps

Hack Squat: 3 sets of 5 to 8 reps

Leg Extension: 4 sets of 8 to 12 reps

BACK WORKOUT
Dumbbell Rows: 3 sets of 8 to 12 reps

Lat Pull downs Wide Grip: 3 sets of 6 to 10 reps

Close Grip Lat Pull Down: 3 sets of 6 to 10 reps

Dead Lift: 2 warm up sets of 135lbs and 225lbs

Then 3 working sets with 315lbs for 10, 405lbs for 6 to 8 and 495lbs pounds for 2 to 5 reps

Calves: 3 sets of 12 to 20 reps

30 minutes of cardio

ARMS WORKOUT
Dumbbell Curls: 3 sets of 8 reps

Hammer Curls: 3 sets of 8 to 12 reps

Machine Curls: 3 sets of 8 to 12 reps

Preacher Curls: 2 sets of heavy weight 5 to 8 reps

ABS WORKOUT
Sit Ups: 3 sets of 20 reps

Leg Raise on Bench: 3 sets of 20-30 reps

CRITICAL BENCH: Very nice routine. We see that you train very hard. What are your future goals?

Right now I am bulking up and I might compete next year. I am going to try to put on more size on my arms and I will take it from there.

CRITICAL BENCH: For everyone reading this, Frank is on the verge of becoming 300lbs of shredded muscle and not one of those 185lbs muscular bodybuilders that you often see out there! Very nice Frank! Frank, what do you enjoy doing away from bodybuilding?

I enjoy fishing, hunting and a lot of outdoor activities.

CRITICAL BENCH: What is your favorite exercise and what is your least favorite?

My favorite exercise is sleeping and I dread abs.

CRITICAL BENCH: What motivates you to be the best you can be?

My huge fan base and my bitching wife.

CRITICAL BENCH: What is your favorite thing about yourself?

That I am an all round guy.

CRITICAL BENCH: What is your advice for the younger bodybuilder who looks up to you?

Life is a challenge. People shouldn't make up excuses for things they haven't done or things they want to do, but realize what they want to accomplish, get up and do it, for no one else but YOU! Don't say it, but do it. And when you do it, become it! It's the only way in life. Remember, life is only what you make it, so treat it like a game, and be CHALLENGED, so roll that dice, the next move is YOURS!

CRITICAL BENCH: How do you want to be remembered?

That I was a good guy, a great power lifter, bodybuilder, brother, son, husband and a Muscle God!!

CRITICAL BENCH: In closing who would you like to thank?

I would like to thank Critical Bench for giving me this opportunity, as well as my family, friends and most of all my fans! I am what I am because of them!

P.S. Be sure to check out my website: www.frankdefeo.com

To quote "George Halbert"...

About 4-5 years ago I was training close-grip low pin presses overhead against the rack with Arnold Classic winner Mike Francois. The bar was loaded to 315 which I proceeded to do one. Mike struggled to do one then proceeded to blast out about 8 more reps and I swear-every rep he did seemed to get easier and his muscles blew up like a balloon right in front of my eyes. I then loaded the bar to 350 and did one rep and mike tried and failed to do one. Why? My muscles were trained to lift maximal effort lifts and his muscles were trained to grow maximal size. Body builders train for the pump, power lifters train for maximum lifts. Most of my training is singles or speed work neither of which builds much muscle size but both build a great deal of strength".

To quote " Mike Witmer"

"I was in world's gym on Saturday and I had just finished 3 board presses, and was on to some close grip benches. There were some pro bodybuilders in there and he was a guest poser at the gym. He was going to guest pose for a bodybuilding show in FT. Myers. He had just received his pro card, wasn't a big name yet. But he was FREAKIN HUGE! He kept watching me and looking at me. He was training chest and tris. He walked up to me and said, "hey big man, can I do some close grips with ya?" I said sure! We went 225 for 8. Then I hit 315 for 5, he did it for 8. We then did 365, I did 5, he did 8. We then went 405, I hit 3, and he did 5. We then went 455. I did 3 easy reps and he barley did 1 and couldn't get rep number 2 off of his chest! It's the way they train! Bodybuilders don't have the same strength that powerlifters have".

You see, power lifters have to train differently than bodybuilders and all their training is geared towards a 1 rep max. Therefore, according to Lou Simmons, the Soviets, Russians, etc, etc, the main focus of the power lifter is to train the central nervous system, as bodybuilders put their priority on muscle hypertrophy, therefore the bodybuilder won't have the MAXIMUM EFFORT strength for a single that the top power lifter would have. Power lifters also use different techniques in the bench press and they have a purpose to get stronger throughout the range of motion. Power lifters who train the bench are using bands, boards, speed days, maximum effort days, etc. etc and these techniques allow the power lifter to get stronger for a 1 max rep. The power lifter also has more tendon strength (reps 1-3) than the bodybuilder since the bodybuilder is soo focused on hypertrophy and aesthetic appearance. As the bodybuilder might develop amazing slow twitch fibers, hypertrophy and the sarcoplasmic muscle fiber, they really need to train like the top RAW benching power lifters to be one of them, have their explosive power, tendon strength or even compete among them, which would take years for the top bodybuilders to do.

Yes Ronnie Coleman, etc, etc, trains through Diesel, but still he nor Jackson, etc, train to be the strongest of the strong...If they were to, you would discover that their appearance would go down dramatically! It's give to gain, bro, we have to make sacrifices to achieve different goals.... So if you want to see bodybuilders SUCCEED, as far as functional strength is concerned... The question shouldn't be "Who is the strongest for 1 rep", but who is the strongest for 10 reps... And then we would see a lot more bodybuilders doing strength shows. Else, they would be entering the IPF world bench championship, the WORLDS STRONGEST MAN, etc and they would be getting killed in this day.

Top Bodybuilders and Raw Bench Pressing

Many people have been asking me about how a Pro Bodybuilder would do in a RAW bench contest against the strongest power lifters in the world.. Names that come up include Greg Kovaks, Marcus Ruhl and Ronnie Coleman. I can see exactly why this question comes up. We have seen Ronnie Coleman dumbbell benching 200lbs for 10 easy reps and have heard about Ronnie benching 225 for 75 reps, which equals a 731 1 rep max in theory. As we know, theory doesn't always equal truth since we know that doing 225 for a load of reps involves mostly slow twitch fibers and doing 731 for 1 would include fast twitch fibers, and finally we know that slow twitch and fast twitch fibers work in opposite directions.

Then we hear Greg Kovaks at 410lbs incline bench pressing 700+ pounds. Then finally, we have Isaac Nessar, the man with the biggest muscular chest, measuring 74 1/2 inches claiming that he has benched 825. The bottom line is that with all these amazing claims the same question always enters our minds "How would these monster bodybuilders do against the strongest RAW benchers of the world and why aren't these mastodons in bodybuilding not hitting the world records in RAW bench competitions or even competing among even the powerlifters who are almost, but not quite at the top"?

Well, to answer the question, on external levels, many top lifters have constantly seen bodybuilders that can hit 505 for almost and more than 10 reps on the bench press, and then they get smashed by 600 for 1! See, Strength is different than rep power; bodybuilders don't have the Central Nervous System (CNS) training that power lifters have. My 750 bencher friend, Mike Witmer, saw a guy at world gym, that could sling 405 around for 10 easy warm up reps, but he couldn't bench 550! Bodybuilders have a certain make up of muscle that allows them to genetically get huge, and rep big weight, but central nervous system can pop a bigger one rep max! On the other hand, maybe the top RAW benchers in power lifting couldn't rep 405 as many times as the strongest bodybuilders, but again they have a higher 1 rep max.

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Alain Petriz

Name: Alain Petriz
Born: January 7th, 1957
Location: Talant, Dijon (France)
Height: 183cm (6' 0")
Weight: 103kg (227 lbs)
Years Bodybuilding: 17
Contact: alain@alainpetriz.com
Web Site: alainpetriz.com


Favorite Bodypart: Arms, Shoulders
Favorite Exercise: Squats, while at the beginning I hated him

I discovered bodybuilding by chance and very late in my life... After I had quit rugby, I felt the need to exercise. A friend of mine had just subscribed a gym membership. He asked me to go there with him and I did. I didn't quite like the idea to go to a gym. However that was my first time in a gym. I was 33 years old. My weight was 85 kilos (187 lbs.) and my height was 183 cm ( 6 feet). Believe me, I have never been really skinny. I must admit I was not very much impressed by the gym. I thought it was stupid to struggle with a barbell and two 10-kilo ( 22 lbs .) plates on the sides.
I am honest. I kept on for several months. Eventually, I bought a gym-set to work out in my basement. Lonesome and in my basement - that was the very starting of my career as a bodybuilder. I had no knowledge. I didn't read bodybuilding magazines. I had been training insanely for three years. I had not been following any special training program. My only goal was to acquire a noticeable size.

Later on I started to read bodybuilding magazines and got interested into any bodybuilding champion. I subscribed to a brand new gym in Dijon. It was the Athletic Gym and the owner was Jacky Biondi. The ambiance and the people were wonderful. There I started to work out hard and to diet properly.

One year later, Jacky began to talk me into entering for a regional competition. The idea had never crossed my mind before that day! He pressured me so much that he got me persuaded. So I got it started! Thanks to his advice I won my first competition at Macon in 1994. I was 37 years old! My height was always 183 cm ( 6 feet ) but now my weight was 83 kilos ( 183 lbs .)! Today I can barely realize what I was able to do and the results I got.

Contest History:

2005 - 4th place at the Grand Prix Pro Weider
2005 - 3rd place (finalist) at WPF Mr.Universe
2003 - 6th place (finalist) at WPF Mr.Universe
2002 - 4th place at the Grand Prix Pro Weider
2002 - Vice-Mr Universe in La Grande Motte
2002 - WPF European runner-up in Italy
2001 - Withdrawal from the Mr. Universe (injury).
2001 - Vice-Champion WPF of Europe in Gijon, Spain
2001 - French Champion APF/WPS Senior over 210 lbs
1999 - 1st - Final UFSH in Strasbourg, France. Senior HW
1997 - 5th - World Championship WABBA Senior HW
1997 - 1st - final of the French Champ. Senior HW
1996 - French Champion - Super Light HW at 195 lbs
1995 - 3rd place at the French Championship's finals
1995 - 2nd - French Championship's semi-finals
1995 - Champion of Bourgogne
1994 - 3rd place at the French Championship's semi-finals
1994 - Champion of Bourgogne
1993 - Champion of Bourgogne. Light HW class at 183 lbs
1993 - Novices at Macon
1993 - Debut in the FFCPAS/WABBA category