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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WS4SB – still relevant

More from our site Westside barbell for rugby A lesson I learned from Louie Simmons 10 quick fixes for sloppy technique- no coaching required! These guys usually sound as if they’ve been training their entire lives and they’ve tried every training method known ws4bs man. This program isn’t just for skinny bastards; you can be a fat bastard and benefit from it as well! General Posting Guidelines click for more info: Max-Effort Lift — Work up to a max set of 5 wss4sb. You must log in or sign up to reply here.

Accommodation is not near as much a problem.

ioe We’re all well aware that the Westside Barbell Club is the home to some of the strongest, most gifted powerlifters in the world. Medial Delt or Trap Exercise — Perform 3 sets of reps.

And don’t be fooled by the name, either. What makes you fat? No threads that are answered by the Wiki, jie, or Google 1. Yes, I said the four-letter word, quad. Push-pull-legs is superior for any goal.

Getting Started with Fitness. Moderators have the final word 7. I like how it’s a program for an athlete instead of a bodybuilding program. This arrangement could compliment hard conditioning sessions each week with the assistance work on the lower end. It is my go to program to get me back up to speed if I have been away from the gym for an extended period of time. Here’s how to trim it down to get better, faster gains in as little as 30 minutes.


We must remember that the quads are extremely important for athletes and you can’t neglect them. Your workout is fat and bloated. DeFranco suggests people take the principles from the programme and adapt them to their own goals, time, equipment etc.

They are concerned with only one thing: Fitness submitted 11 months ago by MiaFT Vertical Pulling — Perform 4 sets of reps.

These kids have packed on slabs of muscle mass using this program and good nutrition — and they’re still growing! Jim went from to pounds in just 13 weeks. My lab is the weight room and my lab rats are my athletes.

My ass hurts just thinking about it! TosaNov 22, In the case of assistance lifts hitting 4×12 means upping the weight so I can only get 3×8 or so. I don’t use this program for bodybuilders or physique-geeks.

Nick Brandreth, year-old high school wrestler. It’s a quality program. Become a Redditor and subscribe to one of thousands of communities. Unlike a traditional Westside template, you’ll notice there’s only one major lower body day in this modified program.

Compared to a smaller muscle, a bigger muscle has a better chance of becoming a stronger muscle. Question of Strength 50 by Christian Thibaudeau Today How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt.


We usually do our grip training after leg workouts. Sep 5, Messages: No, create an account now. Most exercises have value if you do them correctly. If you follow it blindly without modification, things can quickly go south. As rugby players we have to account for many other abilities like endurance, flexibility, speed, power and so on, which the template neglects. I think for someone looking to cut a bit of weight after SS or incorporate conditioning for sport into their schedule this is a reasonably flexible programme.

This is because repetition work is easier on the joints following a grueling season and it’s a great way to pack on any muscle that was lost during the season. Westside barbell style training is more of a philosophy: Success Stories of Former Skinny Bastards. This is because they usually have three things in common:.

Westside for Skinny Bastards 1 | T Nation

Click here now to get access to our extensive library of video webinars, discussion threads and career advice from world class coaches. You’ll work up to a max set of five reps in this lift. Your name or email address: It turns out it makes them stronger. The quads have gotten a bad rap lately, while the “posterior chain” has taken center stage.