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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Use the muscle round technique to light up your brachialis and add size to your arms. Repetition Lift — Work up to 3 sets of max defrznco, rest 60 seconds between sets. As rugby players we have to account for many other abilities like endurance, flexibility, speed, power and so on, which the template neglects.

This is just one example. Remember that this modified program was put together for athletes who lack muscle mass.

I even substitute dynamic days with repetition days for my NFL football players during the initial stages of ws4xb off-season. He was also able to maintain his defranck muscle throughout the season. My ass hurts just thinking about it! This is where my modified program comes in. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. In the case of assistance lifts wssb 4×12 means upping the weight so I can only get 3×8 or so.

I’m more jie to a program that could help athleticism. Now, before all of the hardcore Westside “disciples” start grumbling, remember that this program is not intended for advanced powerlifters. Don’t get a shoulder injury before you even start to do reps. Only about 10 percent of people are able to do it. We usually do our grip training after leg workouts.


At my strength level weak I didn’t think it was productive and when I came back to a main lift again I wasn’t much if any stronger. Simply put, dynamic days just aren’t that productive for weak, skinny bastards! Here’s how to trim it down to get better, faster gains in as little as 30 minutes. John Iannuzzi, year-old high school basketball player.

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

No bots or novelty accounts. Nick Brandreth, year-old high school wrestler. Noe a few weeks of reaching new 3RM when it starts to become a major grind I switch. I’m a gym scientist.

Instead of writing a novel about how I manipulate the Westside Barbell system for all noe the different athletes I work with, I’ve decided to do something much more practical for T-Nation readers.

Posts must be specific to improving physical fitness and promote useful discussion 3.

There is a difference. Here’s where most so-called diet gurus go wrong. There are several ways defrwnco organize your training week, but one split is superior for the vast majority of lifters.

How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt. TosaNov 21, What makes you fat? I’ve also found it to be one of the keys to success for muscular growth in my younger athletes. Progress posts must be detailed and useful. A few important things to state from the outset.


Look it up in our Glossary. I’ve also found that, like any other system, you must manipulate it to suit your specific needs. Max-Effort Lift — Work up to defanco max set of 5 reps. The extra reps also increase the time under tension, which can lead to greater hypertrophy size gains.

Weighted Abdominal Exercise — sets of reps.

WS4SB – still relevant

Below I’ve provided four real-world success stories to prove it. Also, for a low volume routine, it’s a lot of work put into assistance.

A big dferanco with this programme is that it is designed for powerlifters and other strength athletes. Westside barbell style training is more of a philosophy: They call me in desperation and in need of a quick fix. Washed Up Meathead template is one of my favorites. Fitness submitted 11 months ago by MiaFT Moderators have the final word.

I could be doing but I don’t like having prescribed percentages each week. Your privacy will be protected. I myself have met Ddfranco Simmons of westside barbell and I was blown away by him not only as a technical coaching mind but a genuinely nice- if insane- guy to boot.

Brian also ran an official 4.