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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Medial Delt Exercise Perform 3 – 4 sets of reps. Originally Posted by Simply put, if you’re interested in packing on muscle mass and having the strength to back it up, this program is for you.

This program isn’t just for skinny bastards; you can be a fat bastard and benefit from it as well! Here’s how to properly get your big weights in place. Max Effort Deadlifts Wednesday, Day Chances are if you have been lifting for any real length of time you have developed muscle imbalances.

Well I have never done a cross fit workout in my life, cefranco I will tell your right now it works.

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. I alternate one bilateral both legs and one unilateral one leg for my leg work. Because not only is it an incredible program, but there’s a ton of room in it for variety.

There’s a lot of room for variety in this training template. Repetition Lift — Work up to 3 sets of max reps, rest 60 seconds between sets. I’ve also found that, like any other system, you must manipulate it defraco suit your specific needs.


If westxide somewhere in between, perform max-effort work for two weeks and skibny perform dynamic box squats for two weeks. You’re already doing the big basics, right? About Me Start Here. Curl Variant 3 X F. You’ll get stronger, perform better athletically and get more jacked. He also improved his pound bench press rep test from 10 to 18 reps while on this program! MondayDay Packing on some muscle mass by means of the repetition method lays a great foundation for the more advanced dynamic days to come.

Remember that most wedtside qualities sprinting speed, jumping power, etc. 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. Here’s where most so-called diet gurus go wrong. It also treats erectile dysfunction. Here is the Starting Strength program.

Seriously, I’ve used this program for a wide variety of athletes and “normal” people and it’s worked wonders. We usually do our grip training after leg workouts.

Max-Effort Lift Work up to a max set of reps. I must leave room for conditioning workouts, GPP general physical preparedness and skill training. We must remember that the quads are extremely important for athletes and you can’t neglect them. Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises. The first exercise on your lower body day will be a max effort lift. Pull Variant 3 X 8 C.

The 5 Best Weightlifting Programs Ever –

Overhead Keg or Medicine Ball Toss 5 tosses, rest 30 seconds between tosses. These healthed-up cookies will satisfy your cravings without expanding your waistline. As a bonus, every one of these “hardgainers” has the strength to match their newfound muscle! My experiments have proven one thing: Staying lean is difficult.


Dips for Chest vs. If you find yourself pretty run down running this program, reduce some volume. Repeating the process ad nauseam. It turns out it makes them stronger.

This is where my modified program comes in. Westsside a better exercise to build your back. The Neanderthal No More program is meant for individuals who have worked out using trandional programs for many years and need to balance out there body. For more information and some good resources, visit westsude site, at http: 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.

Also, here is Defrancos 2-day split for MMA. Below I’ve provided descriptions of how the key components of this program have been manipulated from the traditional Westside template.

The quality of food you eat? Choose the exercises and rep schemes you feel work the best for your body. John Iannuzzi, year-old high school basketball player. You’ll work up to a max set of five reps in this lift.