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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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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.

There is a difference. Many of my programs are based on the principles popularized by Louie Simmons and the Westside Barbell Club. Below you’ll find my basic training template for this program.

I prefer getting a RM for that day, which may or may not be an all-time record. Supplemental Lift — Perform sets of reps. The first exercise on your lower body day will be a max effort lift. Moderators have the final word 7.

The results this system has produced speaks for itself. Through my experience of working with these different athletes, I’m constantly manipulating the system so it better suits an athlete’s specific sport and his training level. I even vefranco dynamic days with repetition days for my NFL football players during the initial stages of the off-season.


This is just one example.

We’re all well aware that the Westside Barbell Club is the home to some of the strongest, most gifted powerlifters in the world. Do you already have an account?

Westside for Skinny Bastards 1 | T Nation

A few important things to state from the outset. I have not used his speed or conditioning template.

If you’re a non-athlete just looking to pack on some size and strength, you can incorporate “extra workouts” on non-workout days. Click Here for a one-stop shop of our most important resources.

Their legs would never fully recover and it would take away from their speed and conditioning workouts. I don’t use this program for bodybuilders or physique-geeks. Yes, my deframco is: Because most beginner and intermediate lifters are less neurologically efficient, we’ll shoot for a rep max on our max-effort lift in this modified program.

I’ve substituted dynamic-effort days with repetition days for the upper body. Click here now to get access to our extensive library of video webinars, discussion threads and career advice from world class coaches. After a few weeks of reaching new 3RM when it starts to become a major grind I switch.


I’ve found this to serve as a sort of deload. Your name or email address: This is because they usually have three things in common:. As a bonus, every one of these “hardgainers” has the strength to match their newfound muscle!

WS4SB – still relevant

This is because maximal strength builds the foundation for all other strength qualities such as speed-strength and strength-endurance. My experiments have proven one thing: If you’re a rugby coach or athlete who is serious about physical performance on the field, you came to the right place.

Fitness submitted 11 months ago by MiaFT The unilateral exercises I prescribe are mostly quad-dominant exercises. It’s a quality program. This lift will be rotated every two to three weeks as well. TosaNov 21, If you’re weak, you’re dead! He holds the record for career wins at his high school and was undefeated in the county and region this year. Most of these people are dying to know the “secrets” of defrxnco bigger and defrwnco.