by Joe DeFranco | 04/30/04 This program isn’t just for skinny bastards; you can be a fat bastard and A. Max-Effort Lift – Work up to a max set of reps. M24, 6’2, pounds if that matters. I really like Joe DeFranco so I thought I’d give WS4SB3 a try. I like how it’s a program for an athlete. Joe Defranco’s “Westside For Skinny Bastards – Part III”. I’m thinking of trying this program. I’ve heard a lot of great things about it, and I figured it.

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Their legs would never fully recover and it would take away from their speed and conditioning workouts. If you are really weak though, stick to the lift until you fail. Question of Strength 50 by Christian Thibaudeau Today How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt. He can now perform 3 sets of 8 strict glute-ham raises on an incline with a mini band strapped defrando his neck!

Well, the repetition method is an incredible way to elicit muscular hypertrophy. Depending on your body type, carbs will be the big variable. Here are the symptoms moe low testosterone and everything you need to know to fix it. I’m writing this because I like to see the format for the actual workouts in a different fr than Defranco writes his stuff in, it’s a little confusing IMO, and because we’ve needed a good WS4SB write up around here for a while. Supplemental Lift — Perform sets of reps.

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. I would be a bit more creative within my own program if I had more equipment. John basyards from to pounds in 15 weeks. My ass hurts just thinking about it! Originally Posted by These healthed-up cookies will satisfy defraco cravings without expanding your waistline.


I might throw in some extra exercises here and there, but it looks pretty good from what I’ve seen. The higher the weight, the more quickly form problems will get you hurt.

Sometimes, I’ll ramp those, peaking at a new PRs set. This may be the biggest change from the traditional Westside template. Five great exercises to hammer your quads. Losing fat is simple. There’s a reason for this: Horizontal Row 4 Skonny C. Repetition Effort Bench Variant B. For carbs, if you are predisposed to putting on fat, then controlling carb intake while maximizing Skihny intake will be the key to limiting fat gains.

Supplemental press X D. You start with warm-ups then progress to the work set. The lower you go in reps, the higher the weight.

Westside for Skinny Bastards

It’s intended for athletes and regular people looking to pack on some muscle mass without being “all-show, no-go. Success Stories of Former Skinny Bastards.

Through my extensive research and experience, I’ve found that this system produces the best results. Well, I am here to help! I don’t use this program for bodybuilders or physique-geeks. Since Wednesday is your only leg day, I recommend a lower body sled-dragging workout on Saturday.

Simply put, if you’re interested in packing on muscle mass and having the strength to back it up, this program is for you. It focuses on doing basic exercises squat, bench, pull ups; 3 times a week for not very many reps or sets. Most exercises have value if you do them correctly.


On this modified program you’ll always follow your max effort exercise with a unilateral exercise. We’re all well aware that the Westside Barbell Club is the home to some of the strongest, most gifted powerlifters in the world. Yes, I said the four-letter word, quad.

You’re already doing the big basics, right? Originally Posted by Aches This program consists of 2 upper body days, and two lower body days.

Squat Variant 3 X 8 C. Listed below are the five best strength training programs out there.

Max Effort Deadlifts Friday, Day Bastarcs gained some serious size and strength from it. I’d like to see DeFranco’s 2 day split as well though.

In fact, most of the younger athletes who come to me aren’t physically prepared to jump into such a demanding program.

If you find yourself pretty run down running this program, reduce some volume. The funny thing is, after getting more info about these people, I find they have no right to be desperate and in need of super-advanced techniques!

The 5 Best Weightlifting Programs Ever –

It turns out it makes them stronger. Many of these “lab rats” are doing the program you’re about to read.

Jim Dray, years-old, one of the most highly recruited tight ends in the nation. Results 1 to 10 of About Me Start Here. Max-Effort Lift — Work up to a max set of reps.

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