Skinny Bastards 2. The need for speed! by Joe DeFranco | 06/21/05 The original Westside for Skinny Bastards was the most popular article I’ve ever written. 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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In the timed set variation, the athlete performs as many tire flips as possible in the given timeframe. Despite its name it is not just for skinny people but rather for anyone who is deffanco to take power lifting techniques and adapt it to athletic performance.

Westside for Skinny Bastards 1 | T Nation

He can now perform 3 sets of 8 strict glute-ham raises on an incline with a mini band strapped around his neck! There is a difference. John Iannuzzi, year-old jeo school basketball player.

Grip Training — Perform 3 sets of timed sets. One day has worked out much better for many of my athletes. 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.

The higher the weight, the more quickly form problems will get you hurt. Notice that I provide lots of variety for your exercise selection and rep schemes.

Next week, do it again setting another PR. Westside for Skinny Bastards part 3 program. Max-Effort S,inny — Work up to a max set of 5 reps. Here’s how to properly get your big weights in place. I’m a gym scientist. For the rest of the movements, error on the side of keeping a movement for a while, maybe 6 weeks, before thinking about changing them out. MondayDay This quick drill does it all: Hope you’re not doing any of them.


You would choose another lift from the Bench Press Variants group, and work up to a 5RM in that lift.

Westside for Skinny Bastards 2 | T Nation

Westside for Skinny Bastards from http: Training one body part per day is outdated, and full-body workouts don’t always cut it. Westside for Skinny Bastards 2 The need for speed! Now, if I were to write about all of the different templates I’ve designed for the different sports and skill levels, this would be the War and Peace of training articles!

Seriously, I’ve used this program for a wide variety of athletes and “normal” people and it’s worked wonders. He weighed pounds and ran a 4. As a bonus, every one of these “hardgainers” has the strength to match their newfound muscle! Supplemental press X D. Most exercises have value if you do them correctly. PRs The priority, for all movements, at all times, is to set a PR as often as possible. Sometimes, I’ll ramp those, peaking at a new PRs set.

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.

The first exercise on bastaards lower body day will be a max effort lift. Most exercises have value if you do them correctly.

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Westside for Skinny Bastards

It focuses on doing basic exercises squat, bench, pull ups; 3 times a week for not very many reps or sets. I’ve substituted dynamic-effort days with repetition days for the upper body.

Here’s what they have in common. Bookmarks Bookmarks Digg del. If you’re a non-athlete just looking to pack on some size and strength, you can incorporate “extra workouts” on non-workout days. You’ll get stronger, perform better athletically and get more jacked.

Choose the exercises and deframco schemes you feel work the best for your body. Use this sample as a guide and then find out what works best with your schedule and your training goals:. Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results.

John went from to pounds in 15 weeks. Max Effort Deadlifts Friday, Day 5: Repetition Effort Bench Variant B. Your workout is fat and bloated. If you’re a weak, skinny bastard, choose one of the max-effort exercises as your first choice. I incorporate unilateral movements for many reasons.

For more information and some good resources, visit his site, at http: Also, here is Defrancos 2-day split for MMA. It’s a great strength program. In fact, most of the younger athletes who come to me aren’t physically prepared to jump into such a demanding program. Simply put, dynamic days just aren’t that productive for weak, skinny bastards!