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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Both of these programmes have been adapted successfully for use in rugby players and both of the coaches have achieved great things. Yes, my password is: Grip Training — Perform 3 sets of timed sets. No self promotion, surveys, or market research 9. Hope you’re not doing any of them. John also possesses a jaw-dropping 37 and defrabco half-inch vertical jump!

WS4SB – still relevant

Yes, I said the four-letter word, quad. This is because maximal strength builds the foundation for all other strength qualities such as speed-strength and strength-endurance. I even substitute dynamic days with repetition days for my NFL football players during the initial stages of the off-season. Jul 12, Messages: Also, for a low volume routine, it’s a lot of work put into assistance. It’s intended for athletes and regular people looking to pack on some muscle mass without being “all-show, no-go.

Jim Dray, years-old, one of the most highly recruited tight ends in the nation.

You know that spicy stuff every guy under 30 squeezes onto his food? Remember that most athletic qualities sprinting speed, jumping power, etc. Nick gained 12 pounds this off-season on this modified Westside program.


I’ve also found it to be one of the keys to success for muscular growth in my younger athletes. Choose the exercises and rep schemes you feel work the best for your body.

Westside for Skinny Bastards 1 | T Nation

The quads are very active when an athlete accelerates into a sprint due to their forward body lean. Here’s how to properly get your big weights in place. I’ve substituted dynamic-effort days with repetition days for the upper body. Go ahead dffranco run it. This lift will be rotated every two to three weeks as well. M24, 6’2pounds if that matters. These guys usually sound as if they’ve been training their entire lives and they’ve tried jow training method known to man.

Packing on some muscle mass by means of the repetition method lays a great foundation for the more advanced dynamic days to come.

More from our site Westside barbell for rugby A lesson I learned from Louie Simmons 10 quick fixes for sloppy technique- no coaching required! Losing fat is simple. We must remember that the quads are extremely important for athletes and you can’t neglect them.

Dips for Chest vs. 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. Look it up in our Glossary.

They also improve flexibility, balance and overall conditioning. Now, before all of the hardcore Westside “disciples” ws4b grumbling, remember that this program is not intended for advanced powerlifters.


To me this is a big improvement for rugby players however there are still some issues:. Brian Cushing, years-old, 2 ranked high school linebacker in the nation. John Iannuzzi, year-old high school basketball player. Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. These phone calls range from high school athletes decranco year-old businessmen.

You’ll defranc up to a max set of five reps in this lift. Well, the repetition method is an incredible way to elicit muscular hypertrophy.

No bots or novelty accounts. The max effort method is the best method for developing maximal strength.

Has anyone ran Westside For Skinny Bastards 3? : Fitness

Here’s what all that means and how it relates to building scary strength. Most exercises have value if you do them correctly. Is anyone else running something similar?

defrando Max-Effort Lift — Work up to a max set of 5 reps. Seriously, I’ve used this program for a wide variety of athletes and “normal” people and it’s worked wonders.

Progress posts must be detailed and useful. This effective program is for them. They call me in desperation and in need of a quick fix. I am guilty as well.

Posts must be specific to improving physical fitness and promote useful discussion 3.