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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My experiments have proven one thing: This year, at the Elite College Football Combine, he ran an official 4. Nick gained 12 pounds this off-season on this modified Westside program. First of all, most athletes develop muscular imbalances between limbs. He was also able to maintain his newfound muscle throughout the season. This running day can consist of a dynamic warm-up followed by sport-specific drills.

Supplemental Lift Triceps — Perform sets of reps. I’ve heard a lot of great things about it, and I figured it would work well with MMA.

Max Effort Deadlifts Wednesday, Day If you’re a skinny teenager, then just eat everything in sight. And both variations are safe if you do them right. The max effort method is the best method for developing maximal strength.


You know that spicy stuff every guy under 30 squeezes onto his food?

Westside for Skinny Bastards

These guys usually sound as if they’ve been training their entire lives and they’ve tried every training method known to man. Or 3 sets of 30 seconds, rest minutes between sets. I alternate one bilateral both legs and one unilateral one leg for my leg work.

Below you’ll see examples of normal high school kids who swore it was “impossible” for them to gain weight. Well, the repetition bastarcs is an incredible way to elicit muscular hypertrophy. You’re already doing the big basics, right?

Here’s where most so-called diet gurus go wrong. This effective program is for them.

Use this sample as a guide and then find out what works best with your schedule and your training goals: Yes, I said the four-letter word, quad. The key dfranco factor is, are you progressing on the Max Effort movements? Or is it just calories in, calories out? The west side for skinny bastard program was developed by Joe DeFranco, and is made for individuals looking for athletic performance, strength and size.

This is great for new lifters because it forces the lifter to use maximal weight for low reps to focus on form and to activate that under actived central nervous system. Unilateral defanco are a great way to overcome these imbalances. Pick a bunch of different ab exercises. Here’s how to trim it down to get better, faster gains in as little as 30 bastadds.


There’s a better exercise to build your back. Training one body part per day is outdated, and full-body workouts don’t always cut it. Most exercises have value if you do them correctly. The Neanderthal No More program is meant for individuals who have worked out using trandional programs for many years and need to balance out there body.

WednesdayDay What makes you fat? That’s the reason why there’s “only” three lifting days on my template. Since Wednesday is your only leg day, I recommend a lower body sled-dragging workout on Saturday.

Westside for Skinny Bastards 2 | T Nation

Write down the weights you use, the reps you do and try to increase it and beat it next time. Periodization Bible New Testament. Here’s what they have in common. Skinny bastards can get big and strong too, even if they need defrxnco run to prepare for their sports!

Weighted Ab Superset Once again, superset one exercise from the first group of exercises with one exercise from the second group. These healthed-up cookies will satisfy your cravings without expanding your waistline.