JOE DEFRANCO WESTSIDE FOR SKINNY BASTARDS 3 PDF

I'm writing this because I like to see the format for the actual workouts in a different format than Defranco writes his stuff in, it's a little confusing IMO, and because we've needed a good WS4SB write up around here for a while. Horizontal Row 4 X C. Supplemental press X D. Upper back variant X E.

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My lab is the weight room and my lab rats are my athletes. My experiments have proven one thing: this program works. Well, look at them now. See for yourself:. John Iannuzzi , year-old high school basketball player.

John went from to pounds in 15 weeks. He can perform strict single leg squats holding pound dumbbells. John also possesses a jaw-dropping 37 and a half-inch vertical jump!

Brian Cushing , years-old, 2 ranked high school linebacker in the nation. Brian went from to pounds in 16 weeks. He can now perform 3 sets of 8 strict glute-ham raises on an incline with a mini band strapped around his neck! Brian also ran an official 4.

Nick Brandreth , year-old high school wrestler. Nick gained 12 pounds this off-season on this modified Westside program. He was also able to maintain his newfound muscle throughout the season. He holds the record for career wins at his high school and was undefeated in the county and region this year. Nick has performed 77 consecutive suspended chain push-ups on his repetition upper body day! Jim Dray , years-old, one of the most highly recruited tight ends in the nation.

Jim went from to pounds in just 13 weeks. He also improved his pound bench press rep test from 10 to 18 reps while on this program!

Many of my programs are based on the principles popularized by Louie Simmons and the Westside Barbell Club. The results this system has produced speaks for itself. These athletes range from high school kids to professionals. My ass hurts just thinking about it! Let me explain.

You see, I get flooded with phone calls and emails every day asking for my advice on getting bigger and stronger. These phone calls range from high school athletes to year-old businessmen. They call me in desperation and in need of a quick fix. The funny thing is, after getting more info about these people, I find they have no right to be desperate and in need of super-advanced techniques!

This is because they usually have three things in common:. This is where my modified program comes in. Notice that I provide lots of variety for your exercise selection and rep schemes. Choose the exercises and rep schemes you feel work the best for your body. Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises. Max Effort Upper Body Day — The max effort method is the best method for developing maximal strength. Remember that most athletic qualities sprinting speed, jumping power, etc.

This is because maximal strength builds the foundation for all other strength qualities such as speed-strength and strength-endurance. Your first exercise on this day will be your max-effort exercise. Traditionally, most advanced lifters will work up to a one-rep max on this exercise.

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. I recommend rotating your max-effort exercise every two to three weeks to prevent your nervous system from getting burned out. Whether you shoot for a 3-rep max or a 5-rep max, the goal is to break your previous record every week! Their legs would never fully recover and it would take away from their speed and conditioning workouts.

One day has worked out much better for many of my athletes. The first exercise on your lower body day will be a max effort lift. This lift will be rotated every two to three weeks as well. This is one of the major differences between this program and a traditional Westside template.

I incorporate unilateral movements for many reasons. First of all, most athletes develop muscular imbalances between limbs. Unilateral exercises are a great way to overcome these imbalances. They also improve flexibility, balance and overall conditioning. The unilateral exercises I prescribe are mostly quad-dominant exercises. Yes, I said the four-letter word, quad.

The quads are very active when an athlete accelerates into a sprint due to their forward body lean. The quad muscle on the inside of your knee vastus medialis also plays a major role in stabilizing the knee. Finally, one of the most overlooked aspects in all of training is grip and hand strength. Improving your grip and hand strength will help with numerous athletic activities.

We usually do our grip training after leg workouts. This may be the biggest change from the traditional Westside template. Remember that this modified program was put together for athletes who lack muscle mass. Well, the repetition method is an incredible way to elicit muscular hypertrophy. Compared to a smaller muscle, a bigger muscle has a better chance of becoming a stronger muscle. Packing on some muscle mass by means of the repetition method lays a great foundation for the more advanced dynamic days to come.

I even substitute dynamic days with repetition days for my NFL football players during the initial stages of the off-season. I must leave room for conditioning workouts, GPP general physical preparedness and skill training. Since Wednesday is your only leg day, I recommend a lower body sled-dragging workout on Saturday. This is just one example. Get creative and find out what works for you! This did not happen by accident. The training programs Joe develops and the athletes he produces speak for themselves.

Hello,Very cool article. Along with the discussion you relieved my anxiety and got me off the fence. One Cleaning Supply at a Time — Instead of cleaning one room top to bottom then moving onto the next on cleaning day, pull out one cleaning supply and use.

The places that are found in this lovely area are there for the convenience of the customers. Can you give us a lower-body for that extra day template of workouts?

There are numrous ideas are available on the internet But really like your ideas … Kept up and share us more this type of detals. They are extremely efficient which they eat a wooden crate overnight. This technique is easy to make use of and is very effective in controlling Termite. Spray a small quantity mixture around the surface area of bonsai tree and it to dry. This method is easy to use and is extremely effective to managing Termite. Spray surfaces in places you have seen ants repeatedly throughout the day.

Look across the foundation for loose siding, boards, cracks, or settling from the foundation where openings can appear. Just because Harijan class occupies the pious responsibility of sweeping the city within the same way the demigod class occupies the onus of preventing distortions and strife created by demons.

Help prevent costly future engine trouble and identify problems when purchasing or selling a pre-owned vehicle using the MULTOBD scan tool. They bite and some children may be allergic to them. It is considered an agricultural hazard as it feeds on fruit trees. The common earwig is surely an omnivore, which means that in addition to eating several different kinds of insects, they will also eat many different kids of plants, flowers, vegetables, and fruits. It is really a rich, syrupy supply of food for microorganisms, in addition to a source of carbon and sulfur to the soil.

Well, healthy, thriving, well-fed microorganisms equals a wholesome, thriving garden. Actually, the problems that can be caused by traditional chemical products can be enormous. This lets them know how they have done and it helps them to improve their cleaning. Equipment should also be serviced on a weekly basis to make them more efficient. Remember that people trust real address workplaces more than online ventures because contact with the business is more real. You can also keep containers of various colors and sizes in different rooms.

While you schedule your work, make sure that you make allowance for cleaning different parts of the house on different days. If you have the tendency to horde things, you will have to learn let go. Will you need the cleaning service to do a thorough cleaning for you. To begin with, you would need an office, some people who will clean the apartments and also some cleaning equipments.

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Westside for Skinny Bastards, Part III

My lab is the weight room and my lab rats are my athletes. My experiments have proven one thing: this program works. Well, look at them now. See for yourself:.

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Westside for Skinny Bastards A modified lifting program for “Hardgainers”

To be honest, though, I had no idea it would become as popular as it has. First, a bit of history…. After a year of answering questions about my original article and making modifications to it in the gym with my athletes, I decided to write Part 2. In that second installment, I discussed how to incorporate running workouts into the original training template. Another two years have passed now, and the avalanche of questions involving WS4SB continues to kill my inbox! This is what prompted me to sit down and provide more answers to the most common questions people have been asking.

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Westside for Skinny Bastards Program Templates (WS4SB)

Westside for skinny bastards WS4SB was developed by Joe DeFranco in as an effective strength training program for beginner athletes. Both of the templates below are for the 4 day version of the program. As WS4SB is a template and the exercises rotate every few weeks, feel free to adjust the exercises included in the spreadsheets. These are just a guide and starting point. The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of…. The Candito Linear Program is a great strength program with 3 different variations that will….

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