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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Log in or sign up in seconds. 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! Defranco knows his stuff. Yes, I said the four-letter word, quad. Routine critique requirements Below you’ll see examples of normal high school kids who swore it was “impossible” for them to gain weight.

The dead fish factor. Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results. This is like between an RE, DE day. Five great exercises to hammer your quads. I prefer getting a RM for that day, which may or may not be an all-time record.


The funny thing is, after getting more info about these people, I find they have no right to be desperate and in need of super-advanced techniques! Unilateral exercises are a great way to overcome these imbalances.

Has anyone ran Westside For Skinny Bastards 3? : Fitness

This is because they usually have three things in common:. Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid.

He can now perform 3 sets of 8 strict glute-ham raises on an incline with a mini band strapped around his neck! Do you already have an account? From what I’ve read most people in a early intermediate stage don’t change lifts as often as DeFranco says every couple of weeks and definitely not as often as Louie says every week. Fitness submitted 11 months ago by MiaFT More from our site Westside barbell for rugby A lesson I learned from Louie Simmons 10 quick fixes for sloppy technique- no coaching required!

WS4SB – still relevant

It has been a long time since anyone mentioned this programme on here, it’s been all about that defrranco, Cube, Smolov etc. This still enables the lifter to train with maximal loads, but it’s much safer than going for a one-rep max.

Nick gained 12 pounds this off-season on this modified Westside program.

Jim went from to pounds in just 13 weeks. It’s a quality program. Most exercises have value if you do them correctly. This is just one example. I’m more drawn to a program that could help athleticism.


I used the prilipins table article to decide how many sets and reps to use. Is there a more succinct version of the workout where I defarnco need to keep combing through the blog post? The quality of food you eat? These healthed-up cookies will satisfy your cravings without expanding your waistline.

I must leave room for conditioning workouts, GPP general physical preparedness and skill training. My experiments have proven one thing: If you’re a rugby coach or athlete who is serious about physical performance on the field, you came to the right place. In my opinion, max effort work should be the “nuts and bolts” of any strength-training program.

Westside for Skinny Bastards 1 | T Nation

That’s what I love about it. This is because maximal strength builds the foundation for ds4sb other strength qualities such as speed-strength and strength-endurance. If you follow it blindly without modification, things can quickly go south. They are concerned with only one thing: These athletes range from high school kids to professionals.