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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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Join here to get access to exclusive content, hidden podcast episodes, giveaways, and more. Weightlifting is something all men and even women should engage in, there are numerous health benefits but at the end of the day it just makes you feel awesome.

Listed below are the five best strength training programs out there.

West Side For Skinny Bastards. The west side for skinny bastard program was developed by Joe DeFranco, and is made for individuals looking for athletic performance, strength and size. Despite its name it is not just for skinny people but rather for anyone who is looking to take power lifting techniques and adapt it to athletic performance.

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

The west side style of training is meant for power lifters who can bench pounds and squat much more, but this has been adapted to athletes and focus on more than just big lifts. This program consists of 2 upper body days, and two lower body days.


Below is a sample how to guide. You can use this as guide but you do not need to copy it exactly.

Westside for Skinny Bastards part 3 program. The Neanderthal No More program is meant for individuals who have wetsside out using trandional programs for many years and need to balance out there body. Chances are if you have been lifting for any real length of time you have developed muscle imbalances.

This program is here to help fix those! 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.

The details of the program can be found here. If you are new to lifting, or just took a long break from lifting it can be tough deciding which program to s,inny with.

Well, I am here to help! This program is great for someone just starting in weightlifting looking to get the most bang for your buck. It focuses on doing basic exercises squat, bench, pull ups; 3 times a week for not very many reps or sets.

This is great for new lifters because it forces the lifter to use maximal weight for low reps to focus on form and to activate that under actived central nervous system. Here is the Starting Strength program. Well I have never done a cross fit workout in my life, but I will tell your right now it works.


Just look at the people who do it the testimonials and the crazy amount of money people are willing to pay to drfranco it. The basic principle I like behind it defrwnco that it is a competition.

Also it is a full body type workout program that also includes aspects of cardio. I do not think a pure cross fit work out is the ideal one for me, but I think mixing it in can be something I would be willing to experiment with.

To get started with crossfit click here. I have used modified versions of this program to get insane gains in the past.

Westside for Skinny Bastards 1 | T Nation

Check out the program and see what you think for yourself. All of these programs are extremely effective in their own ways, the key however is to picking a weightlifting program and stick with it for at least weeks before decided if its time to try something else. Write down the weights you use, the reps you do and try to increase it and beat it next time. The key to gaining muscle is to slowly and methodically increase the amount of weight and or reps that you are doing.

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