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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The quad muscle on the inside of your knee vastus medialis also plays a major role in stabilizing the knee. Though you should not be working intentionally to failure on this program.

He can perform strict single leg squats holding pound dumbbells. There’s a lot of room for variety in this training template.

Westside for Skinny Bastards

Brian went from to pounds in 16 weeks. The extra reps also increase the time fro tension, which can lead to greater hypertrophy size gains. Your workout is fat and bloated.

For carbs, if you are predisposed to putting on fat, then controlling carb intake while maximizing EFA intake will be the key to limiting fat gains. Use the muscle round technique to light up your brachialis and add size to your arms. Squat Variant 3 X 8 C. Nick gained 12 pounds skinn off-season on this modified Westside program. Horizontal Row 4 X C. The quads have gotten a bad rap lately, while the “posterior chain” has taken center stage.


I’ve substituted dynamic-effort days with repetition days for the upper body. I’ve heard a lot of great things about it, and I figured it would work well with MMA. West Side For Skinny Bastards.

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

This program isn’t just for skinny bastards; you can be a fat bastard and benefit from it as well! There is a difference. Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid.

Here is the Starting Strength program. Through my extensive research and experience, I’ve found that this system produces the best results. He also improved his pound bench press rep test from 10 to 18 reps while on this program! 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! Horizontal Row — Perform 4 sets of reps.

If you are new to lifting, or just took a long break from lifting it can be tough deciding which program to start with. Westside Barbell Basic Template.

One day has worked out much better for many of my athletes. You would choose another lift from the Bench Press Variants group, and work up to a 5RM in that lift. Results 1 to 10 of Or is it just calories in, calories out?


For the rest of the movements, error on the side of keeping a movement for a while, maybe 6 weeks, before thinking about changing them out. So they will likley rotate once every few weeks. Originally Posted by Aches As such, any flaws in your diet or sleep habits and patterns will become a glaring flaw. Brian Cushing, years-old, 2 ranked high school linebacker in the nation. You’re already doing the big basics, right?

I might throw in some extra exercises here and there, but it looks pretty good from what I’ve seen. FridayDay Jim went from to pounds in just 13 weeks. That said, bring it when you run this program. Choose the exercises and rep joee you feel work the best for your body.

He can now perform 3 sets of 8 strict glute-ham raises on an incline bqstards a mini band strapped around his neck! Just look at the people who do it the testimonials and the crazy amount of money people are willing to pay to do it. Push-pull-legs is superior for any goal.