Westside for Skinny Bastards 1. A modified lifting program for “Hardgainers”. by Joe DeFranco | 04/30/ Westide-for-skinny-bastards. Tags: Bodybuilding. Joe Defranco’s WS4SB on the other hand is inspired by the original Westside template but aims to tweak it for field sport athletes by reducing the volume a little, . I really like Joe DeFranco so I thought I’d give WS4SB3 a try. I like how it’s a WS4SB has been around for a long time. Defranco knows his.

Author: Zuzuru Sashakar
Country: Liberia
Language: English (Spanish)
Genre: Science
Published (Last): 2 May 2008
Pages: 349
PDF File Size: 6.94 Mb
ePub File Size: 14.10 Mb
ISBN: 752-4-48027-519-4
Downloads: 64831
Price: Free* [*Free Regsitration Required]
Uploader: Dokinos

Single-leg x Abs Coming off of a long time spent on a linear progression programme with only lifts this has been a welcome change in terms of variety. The past few months I’ve been practicing flexibility training and I think this could be a really good program to get my conditioning up as well.

They call me in desperation and in need of a quick fix. As satisfying as it was to recently hit a bench at under pounds, my goals and interests have changed over time.

Progress posts must be detailed and useful. No medical, injury, or pain related questions. That’s the reason why there’s “only” three lifting days on my template. Progress posts must be detailed and useful 5.

Share This Page Tweet. Hope you’re not doing any of them.

It is my go to program to get me back we4sb to speed if I have been away from the gym for an extended period of time. You’re already doing the big basics, right? Nick has performed 77 consecutive suspended chain push-ups on his repetition upper body day!

  50 SUCCESS CLASSICS TOM BUTLER-BOWDON PDF

Both of these programmes have been adapted successfully for use in rugby players and both of the coaches ws4xb achieved great things. Supplemental Lift — Perform sets of reps. Below you’ll see examples of normal high school kids who swore it was “impossible” for them to gain weight.

These athletes range from high school kids to professionals. Here’s what all that jof and how it relates to building scary strength. Through my extensive research and experience, I’ve found that this system produces the best results. The problem is, I don’t train powerlifters. It’s possible that a few, well selected, more subtle variations could work. Traditionally, most advanced lifters will work up to a one-rep max on this exercise.

WS4SB – still relevant

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. Don’t quite know what you’re looking for in particular for experience. My ass hurts just thinking about it! Below you’ll find my basic training template for this program. And both variations are safe if you do them right. dsfranco

Well, look at them now. Be respectful, civil, and charitable.

After a few weeks of reaching new 3RM when it starts to become a major grind I switch. Click here now to get access to our extensive library of video webinars, discussion threads and career advice from world class coaches.

  LABOFUGE 200 PDF

It has been a long time since anyone mentioned this programme on here, it’s been all about thatCube, Smolov etc. 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.

The best programmes will always be tailored specifically to your physical and technical needs.

Westside for Skinny Bastards 1 | T Nation

No self promotion, surveys, or market research. At my strength level weak I didn’t think it was productive and when I came back to a main lift again I wasn’t much if any stronger.

Training one body part per day is outdated, and full-body workouts don’t always cut it. Losing fat is koe. Simply put, dynamic days just aren’t that productive for weak, skinny bastards! If you’re a non-athlete just looking to pack on some size and strength, you can incorporate “extra workouts” on non-workout days.

Dips for Chest vs. Finally, one of the most overlooked aspects in all of training is grip deftanco hand strength.

A few important things to state from the outset. A big problem with this programme is that it is designed for powerlifters and other strength athletes. Success Stories of Former Skinny Bastards.