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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You’ll work up to a max set of five reps in this lift. Now, before all of the hardcore Westside “disciples” start grumbling, remember that this program is not intended for advanced powerlifters. This is just one example. John also possesses a jaw-dropping 37 and a half-inch vertical jump!

Curl Variant 3 X F. Lower Body Max Effort A. Traditionally, most advanced lifters will work up to a one-rep max on this exercise. One day has worked out much better for many of my athletes. Your first exercise on this day will be your max-effort exercise. But for now, I just wanna look good, and feel good. Retrieved from bastqrds http: That’s the reason why there’s “only” three lifting days on my template.

Whether you shoot for a 3-rep max or a 5-rep max, the goal is to break your previous record every week! Well I have never done a cross fit workout in my life, but I will tell your right now jor works. Four rules to follow when you can only train 3 days per week, plus the wesstide common mistakes to avoid.


This necessitates keeping track of your best lifts.

Westside for Skinny Bastards | Starting Strength Wikia | FANDOM powered by Wikia

As a bonus, every one of these “hardgainers” has the strength to match their newfound muscle! Vertical Pull Variant 4 X C. MondayDay 1: Despite its name it is not just for skinny people but rather for anyone who is looking to take power lifting techniques deffanco adapt it to athletic performance.

The Eight Keys PI. Well, I am here to help! Squat Variant 3 X 8 C.

Notice that I provide lots of variety for your exercise selection and rep schemes. Grip Training — Perform 3 sets of timed sets. Repetition Lift — Work up to 3 sets of max reps, rest 60 seconds between sets. I might throw in some extra exercises here and there, but it looks pretty good from what I’ve seen. He can now perform 3 sets of 8 strict glute-ham raises on an incline with a mini band strapped around his neck!

The key determining factor is, are you progressing on the Max Effort movements? My lab is the weight room and my lab rats are my athletes. Conjugate Periodization At its core, the above is based on Conjugate Periodization. If you’re a skinny teenager, then just eat everything in sight. As such, any flaws in your diet or sleep habits and patterns will become a glaring flaw.


Pull Variant 3 X 8 C. This program is great for someone just starting in weightlifting looking to get the most bang for your buck. Depending on your body type, carbs will be the big variable. My ass hurts just thinking about it!

Joe Defranco’s “Westside For Skinny Bastards – Part III” – Forums

Simply put, if you’re interested in packing on muscle mass and having the strength to back it up, this program is for you. I’ve substituted dynamic-effort days with repetition days for the upper body.

There’s a better exercise to build your back. Unilateral exercises are a great way to overcome these imbalances.

Westside for Skinny Bastards

He was also able to maintain his newfound muscle throughout the season. The Neanderthal No More program is meant for individuals who have worked out using trandional programs for many years and need to balance out there body.

Next week, do it again setting another PR.

West Side For Skinny Bastards. Check out the link and let me know what you think bastardss any ideas or advice on this would be awesome.