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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The most common question I receive is how to incorporate running workouts into this template. For example, the athlete’s training age, work schedule, school schedule, practice schedule, etc. Max-Effort Lift — Deftanco up to a max set of 5 reps. Upper Arm Superset Superset one exercise from the first group of exercises with one exercise from the second group of exercises. Repetition Effort Bench Variant B. This program is great for skkinny just starting in weightlifting looking to get the most bang for your buck.

Their legs would never fully recover and it would take away from their speed and conditioning workouts.

Thick bar curls, Preacher curls EZ bar wdstside straight barRegular barbell curls, Hammer curls, Alternate dumbbell curls standing or seated incline Baatards circuit training: Bastarcs variety that’s built into this program brings up many debates and questions.

The higher the weight, the more quickly form problems will get you hurt. If you can’t perform strongman training on this day, you can substitute it with another running day.


A plant chemical proves to be as effective in shrinking the prostate as prescription drugs, but far safer. 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. Check out the program and see what you think for yourself.

Westside for Skinny Bastards 1 | T Nation

Dietary Myth Busting Diet Strategy. And both variations are safe if you do them right. I still receive dozens of emails and phone calls every day regarding this program. This is because the program works! Back to the Starting Strength Wiki.

Staying lean is difficult. Chances are if you have been lifting for any real length of time you have developed muscle imbalances.

These kids have packed on slabs of muscle mass using this program and good basstards — and they’re still growing!

Westside for Skinny Bastards 2 | T Nation

I’ve provided a detailed training template below. This deframco drill does it all: Most exercises have value if you do them correctly. Bad form will get you hurt. Well I have never done a cross fit workout in my life, but I will tell your right now it works. Now, if I were to write bastqrds 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!

Simply put, dynamic days just aren’t that productive for weak, skinny bastards!

Westside for Skinny Bastards

Vertical Pulling — Perform 4 sets of reps. Keep alternating your two-week mini-cycles throughout your training cycle. You see, I get flooded with phone calls and emails every day asking for my advice on getting bigger and stronger. The quality of food you eat? The quad muscle on the inside of your knee vastus medialis also plays a major role in bsstards the knee. Westisde, I skinmy here to help! You will gain ZERO muscle, and little strength if you aren’t feeding your body to grow. After I lay out the basic program, I’ll provide some more detail about it at the end of the article.


They call me in desperation and in need of a quick fix. Many of my programs are based on the principles popularized by Louie Simmons and the Westside Barbell Club. There is a difference. Back to “More Programs”. The results this system has produced speaks for itself. This quick drill does it all: John Iannuzzi, year-old high school basketball player.

These healthed-up cookies will defranci your cravings without expanding your waistline.

These phone calls range from high school athletes to year-old businessmen. You’re already doing the big basics, right?

The details of the program can be found here. Brian Cushing, years-old, 2 ranked high school linebacker in the nation. So, where the template has you doing 4 X 10 for a rowing movement, the typical way to do that is to do 4 X 10 X the same weight for each set. There’s a better exercise to build your back. When you fail, switch the lift.

Thanks for your input! And both variations are safe if you do them right.