Skinny Bastards 2. The need for speed! by Joe DeFranco | 06/21/05 The original Westside for Skinny Bastards was the most popular article I’ve ever written. 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.

Author: Yogal Shakagul
Country: Tunisia
Language: English (Spanish)
Genre: Politics
Published (Last): 3 June 2005
Pages: 353
PDF File Size: 7.59 Mb
ePub File Size: 5.97 Mb
ISBN: 762-4-49996-181-9
Downloads: 90943
Price: Free* [*Free Regsitration Required]
Uploader: Akisar

Westside for Skinny Bastards

We rest one minute between each “war. Okay, you can lift weights together. Once I stall I defeanco it out. Max-Effort Lift — Work up to a max set of 5 reps. Curl Variant 3 X F. Losing fat is simple. There’s a better exercise to build your back.

Amazingly, creatine works better for certain muscles than it does for others. Supplemental Lift Perform sets of reps. You know that spicy stuff every guy under 30 squeezes onto his food? Tips Metabolic Conditioning For Women. WednesdayDay Form This program is suitable for beginners.

Advanced System for Beginners by Louie Simmons.

The 5 Best Weightlifting Programs Ever –

Before we get to the program, let’s take a look skonny two quick success stories: Remember that this sample program is geared toward football players who are preparing for training camp; therefore, conditioning workouts have increased and some adjustments must be made to their weight training, especially their leg workouts.


Remember that the running workouts are sample workouts.

Lift Variations Bench Press Variants: If you’re already big and strong but you lack speed, start your lower body workout with the dynamic box squats. If you’re not an athlete or you only play one sport and it’s your off-season, check out the “Extra Workouts, GPP, Conditioning Days” description below for adding another day to your lower body training.

I don’t use this program skknny bodybuilders or physique-geeks.

The quads are very active when an athlete accelerates into a sprint due to their forward body lean. This is where my modified program comes in. Supplemental Lift — Perform sets of reps. Depending on your body type, carbs derfanco be the big variable. Check out the link and let me know what you think – any ideas or advice on this would be awesome. It turns out it makes them stronger. It depends how many hours you put in at the gym I guess.

That said, bring it when you gastards this program. Westside Barbell Basic Template. My lab is the weight room and my lab rats are my athletes. And it delivers, every time. But there are some differences you need to know, especially when it comes to rest periods. Because most beginner and intermediate lifters bastatds less neurologically efficient, we’ll shoot for a rep max on our max-effort lift in this modified program.

Finally, one of the most overlooked aspects in all of training wdstside grip and hand strength. John went from to pounds in 15 weeks. There are several ways to organize your training week, but one split skknny superior for the vast majority of lifters. So the following links should provide some additional background and context that will make this whole thing make more sense.


Perform a two-out-of-three or three-out-of-five series to finish your workout. I still receive dozens of emails and phone calls every day regarding this program.

You start with warm-ups then progress to the work set. Bodybuilding is full of programs used by “enhanced” lifters, but most people skinnj take drugs and can’t get good results. Here’s what they have in common. Repetition Effort Bench Variant B. If you are really weak though, stick to the bastarxs until you fail.

Here’s how to trim it down to get better, faster gains in as little as 30 minutes. PRs The priority, for all movements, at all times, is to set a PR as often as possible. 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. But there are some differences you need to know, especially when it comes to rest periods. I recommend rotating your max-effort exercise every two to three weeks to prevent your nervous system from getting burned out.

Staying lean is difficult. Elbow Flexor Exercise Perform 3 sets of reps.