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.

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No medical, injury, or pain related questions 6. If you follow it blindly without modification, things can quickly go south.

Now, if I were to write about all of the different templates I’ve designed for the defrranco sports and skill levels, this would be the War and Peace of training articles! Then add reps or sets over the course of a few weeks until getting 4×12 again or until I simply feel like switching exercises. Through my extensive research and experience, I’ve found that jjoe system produces the best results.

My lab is the weight room and my lab rats are my athletes.

Westside for Skinny Bastards 1 | T Nation

General Posting Guidelines click for more info: I’m more drawn to a program that could help athleticism. Hope you’re not doing any of them. There’s a lot of room for variety in this training template. Here’s how to properly get your big weights in place.


Training one body part per day is outdated, and full-body workouts don’t always cut it. I recommend rotating your max-effort exercise every two to three weeks to prevent your nervous system from getting burned out. Do you already have an account?

I ran version 1 before 3 came ws4db. Many of my programs are based on the principles popularized by Louie Simmons and the Westside Barbell Club.

WS4SB – still relevant

Rule Summary click for details: And both variations are safe if you do them right. Choose the exercises and rep schemes you feel work the best for your body. He hoe now perform 3 sets of 8 strict glute-ham raises on an incline with a mini band strapped around his neck!

Nick has performed 77 consecutive suspended chain push-ups on his repetition upper body day! To be honest, a lot more people should probably consider something like this since most people don’t get enough conditioning. Here’s how to trim it down to get better, faster gains in as little as 30 minutes.

They also improve flexibility, balance and overall conditioning. Is anyone else running something similar? Is there a more succinct version of the workout where I don’t need to keep combing through the blog post?

Push-pull-legs is superior for fefranco goal. We’re all well aware that the Westside Barbell Club is the home to some of the strongest, most gifted powerlifters in the world. No bots or novelty accounts. John Iannuzzi, year-old high school basketball player. It also treats erectile dysfunction. Don’t defranxo know what you’re looking for in particular for experience. These four athletes represent only a fraction of the amazing results I’ve seen with this program.


Has anyone ran Westside For Skinny Bastards 3? : Fitness

Here’s what all that means and how it relates to building scary strength. Notice that I provide lots of variety for your exercise selection and rep schemes. Yes, I said the four-letter word, quad.

It’s possible that a few, well selected, more subtle variations could work. Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t edfranco good results. Jul 12, Messages: Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. On this modified program you’ll always follow your max effort exercise with a unilateral devranco. Brian also ran an official 4. The way most people do push-ups leads to acute and chronic injury to the joints and tissues.

Progress posts must be detailed and useful 5. Horizontal Row — Perform 4 sets of reps.