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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We must remember that the quads are extremely important for athletes and you can’t neglect them. The variety that’s built into this program brings up many debates and questions.

Well, the repetition method is an incredible way to elicit muscular hypertrophy. Since Wednesday is your only bastarrs day, I recommend a lower body sled-dragging workout on Saturday.

Westside for Skinny Bastards

This is because maximal strength builds the foundation for all other strength qualities such as speed-strength and strength-endurance. Most exercises have value if you do them correctly. Through my experience of working with these different athletes, I’m constantly manipulating the system so it better suits an athlete’s specific sport and his training level.

The basic defranfo I like behind it is that it is a competition.

I recommend rotating your max-effort exercise every two to three weeks to prevent your nervous system from getting burned out. This effective program is for them. For example, the athlete’s training age, work schedule, school schedule, practice schedule, etc.


Joe Defranco’s “Westside For Skinny Bastards – Part III” – Forums

Louis — Murray State Tight End. He was also able to maintain his newfound muscle throughout the season. This is very neurologically demanding on your system and it takes great coordination. The extra reps also increase the time under tension, which can lead to greater hypertrophy size gains.

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. Hope you’re not doing any of them. Westsise I’ve said before, there are many ways to organize your training week and there are dozens of factors that determine the training split.

He can now perform 3 sets of 8 strict glute-ham raises on an incline with a mini band strapped around his neck!

So keep a spreadsheet of your best lifts for reference. Also Joe incorporates some higher rep exercises that could be considered ‘hypertrophy work’, which could be an issue if you are on the verge of a new weight class. Originally Posted by Lower Body Max Effort A. You start with warm-ups then progress to the work set.

One thing I will do from time to time is I’ll alter the template from straight sets, or sets across, to pryamid sets. Most exercises have value if you do them correctly. Here’s how to properly get your big weights in place. These healthed-up cookies will satisfy your cravings without expanding your waistline. Bastarrds work up to a max set of five reps in this lift.


Westside for Skinny Bastards, Part I. And don’t be fooled by the name, either.

Squat Variant RM B. I don’t like turning people into robots by having them aimlessly follow a set program. The quality of food you eat? By taoofjord in forum Workout Programs. Repeating the process ad nauseam.

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. These healthed-up cookies will satisfy your cravings without expanding your waistline. Sometimes, Defrabco ramp those, peaking at a new PRs set. 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.

You can use this as guide but you do not need to copy it exactly.