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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Look it up in our Glossary. Progress posts must be detailed and useful. He can now perform 3 sets of 8 strict glute-ham raises on an incline with a mini band strapped around his neck! No medical, injury, or pain related questions.

Westside for Skinny Bastards 1 | T Nation

noe Horizontal Row — Perform 4 sets of reps. Jul 12, Messages: Many of these “lab rats” are doing the program you’re about to read. Westside barbell style training is more of a philosophy: Jim went from to pounds in just 13 weeks. I don’t like that much variation for main lifts.

Has anyone ran Westside For Skinny Bastards 3? : Fitness

WS4SB has been around for a long time. The quality of food you eat? You’ll see some of my favorite grip exercises in the training template.

Moderators have the final word 7. One of my biggest fears is getting older and just feeling sore and tight, or just getting gassed out after a few minutes of basketball. This is because they usually have three things in common:.


Here are the symptoms of low testosterone and everything you need to know to fix it. Take a look at this new science. Unilateral exercises are a great way to overcome these imbalances.

There’s a better exercise to build your back. Also, for a low volume routine, it’s a lot of work put into assistance. These athletes range from high school kids to professionals. 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.

The quads have gotten a bad rap lately, while the “posterior chain” has taken center stage.

Because most beginner and intermediate lifters are less neurologically defrabco, we’ll shoot for a rep max on our max-effort lift in this modified program. Log in or sign up in seconds.

First of all, most athletes develop muscular imbalances between limbs. Only about 10 percent of ws4sbb are able to do it.

I’m more drawn to a program that could help athleticism. DeFranco suggests people take the principles from the programme and adapt them to their own goals, time, equipment etc.

Use the muscle round technique to light up your brachialis and add size to your arms.

WS4SB – still relevant

This program isn’t just for skinny bastards; you can be a fat bastard and benefit from it as well! It’s possible that a few, well selected, more subtle variations could work.


This arrangement could compliment hard conditioning sessions each week with the assistance work on the lower end. You’re already doing the big basics, right?

Here’s where most so-called diet gurus go wrong. Yes, my password is: My ass hurts just thinking about it! I like how there’s also speed and conditioning work.

There deranco a difference. This is because maximal strength builds the foundation for all other strength qualities such as speed-strength and strength-endurance. He holds the record for career wins at his high school and was undefeated in the county and region this year.

These phone calls range from high school athletes to year-old businessmen. Accommodation is not near as much a problem.

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! To be honest, a lot more people should probably consider something like this since most people defrqnco get enough conditioning.