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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For more information and some good resources, visit his site, at http: Below is a sample how to guide.

It turns out it bwstards them stronger. After I lay out the basic program, I’ll provide some more detail about it at the end of the article.

Westside for Skinny Bastards 1 | T Nation

I like to push it anyway, but you might find that a bit much. Remember that this modified program was put together for athletes who lack muscle mass. Here’s where most so-called diet gurus go wrong. Now, before all of the hardcore Westside “disciples” start grumbling, remember that this program is not intended for advanced powerlifters.

When you fail, switch the lift. The results this system has produced speaks for itself. Write down the weights you use, the reps you do and try to increase it and beat it next time. If so, here’s the workout method you need. The key determining factor is, are you progressing on the Max Effort movements?

Elbow Flexion Exercise — Perform 3 sets of reps.

Below I’ve provided descriptions of how the key components of this program have been manipulated from the traditional Westside template. Westide get stronger, perform better athletically and get more jacked.


The program is also split into two upper body days and two lower body days, but focuses more on back, external rotators, stretching and general balance. The Eight Keys PI. Perform supersets of reps of each exercise. The max effort method is the best method for developing maximal strength.

Here’s where most so-called diet gurus go wrong. You’ll see some of my favorite grip exercises in the training template.

Skinny bastards can get big and strong too, even if they need to run to prepare for their sports! As I’ve said before, there are many ways to organize your training week and there are dozens of factors that determine the training split. Advanced Sjinny for Beginners by Louie Simmons.

Team This program is best done with a partner, as max effort work is involved. If you’re a skinny teenager, then just eat everything in sight. Originally Posted by I still receive dozens of emails and phone calls every day regarding this program. Backward Sled Drag — 2 sets of yards. That’s what I love about it. Through my extensive research and experience, I’ve found that this system produces the best results.

Supplemental Lift Perform sets of reps. The Neanderthal No More program is meant for individuals who have worked out using trandional programs for many years and need to bastarrs out there body.

The lower you go in reps, the higher the weight. It also treats erectile dysfunction. All of these programs are extremely effective in their own ways, the key however is to picking a weightlifting program and stick with it for at least weeks before decided if its time to try something else.


FridayDay Max Effort Attempt 3 X if this was easy, attempt the next line 3 X if you feel this was too easy, attempt adding another 5 or so pounds, and so on. Even if you’re not a football player, I think you’ll learn something here about program design and maybe even a new exercise or two. John Iannuzzi, year-old high school basketball player. I think it’s important as most of the time in MMA you are pushing off one leg but you still need to develop maximal strength out of the hips.

And it delivers, every time. For the weeks where lower body workouts occur twice in 5 days I.

Bookmarks Bookmarks Digg del. Squat Variant 3 X 8 C.

If you’re somewhere in between, perform max-effort work for two weeks and then perform dynamic box squats for two weeks. It depends how many hours you put in at the gym I guess. It’s intended for athletes and regular people looking to pack on some muscle mass without being “all-show, no-go. GSP’s SnC coach utilizes this a lot as a way to train ‘power endurance’ being able to be explosive while fatigued.

And both variations are safe if you do them right. He can now perform 3 sets of 8 strict glute-ham raises on an incline with a mini band strapped around his neck! You start with warm-ups then progress to the work set. Horizontal Row 4 X C.