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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Originally Posted by Lower Body Max Effort A. Yes, I said the four-letter word, quad.

Westside for Skinny Bastards

I alternate one bilateral both legs and one unilateral one leg for my leg work. You’ll aestside up to a max set of five reps in this lift.

Nick Brandreth, year-old high school wrestler. This is because they usually have three things in common:. You can use this as guide but you do not need to defranck it exactly. Back to “After Starting Strength”. The program is also split into two upper body days and two lower body days, but focuses more on back, external rotators, stretching and general balance. John Iannuzzi, year-old high school basketball player.

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You will gain ZERO muscle, and little strength if you aren’t feeding your body to grow. I’d like to see DeFranco’s 2 day split as well though. This lift will be rotated every two to three weeks as well.

Here’s what all that means and how it relates to building scary strength.

Simply put, dynamic days just aren’t that productive for weak, skinny bastards! John also possesses a jaw-dropping 37 and a half-inch vertical jump! Instead of writing a novel about how I manipulate the Westside Barbell system for all of the different athletes I work with, I’ve decided to do something much more practical for T-Nation readers.

Unlike a traditional Westside template, you’ll notice there’s only one major lower body day in this modified program. Whether you skinnyy for a 3-rep max or a 5-rep max, the goal is to break your previous record every week! Weighted Abdominal Exercise — sets of reps.

He holds the record for career wins at his high school and was undefeated in the county and region this year. The results this system has produced speaks for itself. Bookmarks Bookmarks Digg del.

One day has worked out much better for many of my athletes. Team This program is best done with a partner, as max effort work is involved. Supplemental Lift Triceps — Perform sets of reps.

Westside for Skinny Bastards 1 | T Nation

This is because repetition work is easier on the joints following a grueling season and it’s a great way to pack on any dor that was lost during the season. Here’s where most so-called diet gurus go wrong. Or is it just calories in, calories out? In the Beginning by Bob Youngs. Defrancp is very neurologically demanding on your system and it takes great coordination. The first exercise on your lower body day will be a max effort lift. Though you should not be working intentionally to failure on this program.


If you’re a skinny teenager, then just eat everything in sight. Periodization Bible Old Testament. Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results. So keep a spreadsheet of your best lifts for reference. Remember that this modified program was put together for athletes who lack muscle mass. One thing I will do from time to time is Jie alter the template from straight skinhy, or sets across, to pryamid sets.

Max Effort Deadlifts Monday, Day

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