by Joe DeFranco | 04/30/04 This program isn’t just for skinny bastards; you can be a fat bastard and A. Max-Effort Lift – Work up to a max set of reps. 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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It focuses on doing basic exercises squat, bench, pull ups; 3 times a week for not very many reps or sets. Here is the Starting Strength program. These guys usually sound as if they’ve been training their entire lives and they’ve tried every training method known to man.

I’ve heard a lot of great things about it, and I figured it would work well with MMA. Packing on some muscle mass by means of the repetition method lays a great foundation for the more advanced dynamic days to come.

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I’ve also found that, like any other system, you must wkinny it to suit your specific needs. To run a Westside program effectively, it helps to have a good understanding of the underlying concepts. So the 4th workout gets floated into the second week, and the cycle repeated.

I incorporate unilateral movements for many reasons. I want everything, haha, but most of all, I want to change up my weight training routine.

The 5 Best Weightlifting Programs Ever –

You’re already doing the big basics, right? It’s a great strength program. Team This program is best done with a partner, as max effort work is involved. Lift Variations Bench Press Variants: Periodization Bible Old Testament. And if you’re not familiar with all the exercises listed, just use the search engine here at T-mag.


This is great for new lifters because it forces the lifter to use maximal weight for low reps to focus on form and to activate that under actived central nervous system. In fact, most of the younger athletes who come to me aren’t physically prepared to jump into such a demanding program. One day has worked out much better westzide many of my athletes. These phone calls range from high school athletes to year-old businessmen. This is because they usually have three things in common:.

Ghetto GHRs 2 X 8.

Add some of your own exercises if you’d like. Elbow Flexion Exercise — Perform 3 sets of reps.

Westside for Skinny Bastards 1 | T Nation

Yes, I said the four-letter word, fkr. I stick with one exercise and add weight each week. Defrznco here to get access to exclusive content, hidden podcast episodes, giveaways, and more. Westside for Skinny Bastards, Part I. The addition of the second lower body day makes this a 4 day program, and for most guys, I like running this over 9 days, instead of 7. In my opinion, max effort work should be the “nuts and bolts” of any strength-training program.

Max-Effort Lift — Work up to a max set of 5 reps. You start with warm-ups then progress to the work set. Jim Dray, years-old, one of the most highly recruited tight ends in the nation.

So they will likley rotate once every few weeks. He also improved his pound bench press rep test from 10 to 18 reps while on this program! This program isn’t just for skinny bastards; you can be a fat bastard and benefit from it as well! I don’t use this program for bodybuilders or physique-geeks. If you find yourself pretty run down running this program, reduce some volume. I’ve decided to appeal to the masses! Also, here is Defrancos 2-day split for MMA.


These kids have packed on slabs of muscle mass using this program and good nutrition — and they’re still growing! Your first exercise on this day will be your max-effort exercise. One thing I will do from time to time is I’ll alter the template from straight sets, or sets across, to pryamid sets. I like to push it anyway, but you might find that a bit much. Here are the symptoms of low testosterone and everything you need to know to fix it. Supplemental press X D. I’m a gym scientist.

It really depends on your goals tho.

I gained some serious size and strength from it. Just fr a variety of ab exercises and perform them in circuit fashion with no rest between exercises. It’s a pretty loose framework that you can use. Nick Brandreth, year-old high school wrestler. This still enables the lifter to train with maximal loads, but it’s much safer than going for a one-rep max.

I’d like to see DeFranco’s 2 day split as well though.