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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On this modified program you’ll always follow your max effort exercise with a unilateral exercise. My ass hurts just thinking about it! Lower Body Max Effort A. If you’re weak, you’re dead! At best I can put in 2 weight sessions a week and a sprint session on weekends without it detracting from my ‘skills’ training. West Side Defdanco Skinny Bastards. I’m constantly tweaking it. Your first exercise on this day will be your max-effort exercise.

If you’re a non-athlete just looking to pack on some size and strength, you can incorporate “extra workouts” on non-workout days. Elbow Flexion Exercise — Perform 3 sets of reps. I want more explosiveness, and strength, and speed.

That’s the reason why there’s “only” three lifting days on my template. I recommend rotating your max-effort exercise every two to three weeks to prevent your nervous system from getting burned out.

Dietary Myth Busting Diet Strategy. CP is based on a couple primary ideas.


Here’s what all that means and deffanco it relates to building scary strength. Weighted Abdominal work X John also possesses a jaw-dropping 37 and a half-inch vertical jump!

Get your hip flexors out of this movement and you’ll build better, stronger abs. When you fail, switch the lift.

Westside for Skinny Bastards

You’ll get stronger, perform better athletically and get more jacked. Also Joe incorporates some higher rep exercises that could be considered ‘hypertrophy work’, which could be an issue if you je on the verge of a new weight class.

Take a look at this new science.

Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results. Max Effort Deadlifts Friday, Day Originally Posted by Aches It focuses on doing basic exercises squat, bench, pull ups; 3 times a week for not very many reps or sets. There’s a reason for this: I don’t use this program for bodybuilders or physique-geeks. You’ll work up to a max set of five reps in this lift. Max Effort Deadlifts Friday, Day 5: Also it is a full body type workout program that also includes aspects of cardio.

I incorporate unilateral movements for many reasons. Losing fat is simple. I don’t do direct ab work in the weight room, heavy squats and deads hit the core pretty hard anyway, I leave that to after training. This program consists of 2 upper body days, and two lower body days.

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

Below I’ve provided four real-world success stories to prove it. And if you’re not familiar with all the exercises listed, just use the search engine here at T-mag. Pull Variant 3 X ofr C. In the Beginning by Bob Youngs. Brian Defarnco, years-old, 2 ranked high school linebacker in the nation.


These four athletes represent only a fraction of the amazing results I’ve seen with this program. Weighted Abdominal Exercise — sets of reps. Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.

I’ve substituted dynamic-effort days with repetition days for the upper body. This still enables the lifter to train with maximal loads, but it’s much safer than going for a one-rep max.

As a bonus, every one of these “hardgainers” has the strength to match their newfound muscle! PRs The priority, for all movements, at all times, is to basards a PR as often as possible. I don’t think anyone wants to sit at fod computer for a couple of hours reading a novel. Listed below are the five best strength training programs out there.

Periodization Bible Old Testament. Jim Dray, years-old, one of the most highly recruited tight ends in the nation. I’ve also found it to be one of the keys to success for muscular growth in my younger athletes.