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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And don’t be fooled by the name, either. Hope you’re not doing any of them. Unlike a traditional Westside template, you’ll notice there’s only one major lower body day in this modified program. Notice that I provide lots of variety for your exercise selection and rep schemes. Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results. I recommend rotating your max-effort exercise every two to three weeks to prevent your nervous system from getting burned out.

Success Stories of Former Skinny Bastards. Get creative and find out what works for you! The way most people do push-ups leads to acute and chronic injury to the joints and tissues. No self promotion, surveys, or market research. Both of these programmes have been adapted successfully for use in rugby players and both of the coaches have achieved great things.


Progress posts must be detailed and useful 5.

Westside for Skinny Bastards 1 | T Nation

That’s the reason why there’s “only” three lifting days on my template. It’s intended for athletes and regular people looking to pack on some muscle mass without being “all-show, no-go. Packing on some muscle mass by means of the repetition method lays a great foundation for the more advanced dynamic days to come.

Medial Delt or Trap Exercise — Perform 3 sets of reps. 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!

WS4SB has been around for a long time. Only about 10 percent of people are able to do it.

You’ll get stronger, perform better athletically and get more jacked. The quality of food you eat?

No bots or novelty accounts. They are concerned with wd4sb one thing: If you’re weak, you’re dead! How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt. No self promotion, surveys, or market research 9.

WS4SB – still relevant

These athletes range from high school kids to professionals. 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.


I’ve decided to appeal to the masses! I like how there’s also speed and conditioning work. Training one body part per day is outdated, and full-body workouts don’t always cut it. You’ll ss4sb some of my favorite grip exercises in the training template.

Take a look at this new science. The dead fish factor. Finally, one of the most overlooked aspects in all of training is grip and hand strength. This quick drill does it all: Horizontal Row — Perform 4 sets of reps. It turns out it makes them stronger. My experiments have proven one thing: Nick has performed 77 consecutive suspended chain push-ups on his repetition upper body day!

It’s true, changing exercises frequently can be challenging either because of a lack of equipment or a lack of experience with the lift.

WS4SB – still relevant | Sherdog Forums | UFC, MMA & Boxing Discussion

Elbow Flexion Exercise — Perform 3 sets of reps. This is where my modified program comes in. Many of my programs are based on the principles popularized by Louie Simmons and the Westside Barbell Club.