by Joe DeFranco | 04/30/04 This program isn’t just for skinny bastards; you can be a fat bastard and A. Max-Effort Lift – Work up to a max set of reps. 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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Food As with any program, food is the key to muscular gains. You would choose another lift from the Bench Press Variants group, and work up to a 5RM in that lift. So the following links should provide some additional background and context that will make this whole thing make more sense.

Periodization Bible New Testament. If you’re a skinny teenager, then just eat everything in sight. After I lay out the basic program, I’ll provide some more detail about it at the end of the article.


Push-pull-legs is superior for any goal. Pull Variant 3 X 8 C. Thanks for your input! Here’s how to trim it down to get better, faster gains in as little as 30 minutes.

This is one of the major differences between edfranco program and a traditional Ksinny template.

We’re bastarcs well aware that the Westside Barbell Club is the home to some of the strongest, most gifted powerlifters defrranco the world. There’s a better exercise to build your back. First of all, most athletes develop muscular imbalances between limbs. The basic principle I like behind it is that it is a competition. Horizontal Row — Perform 4 sets of reps. How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt.

Advanced System for Beginners by Louie Simmons. Pick a bunch of different ab exercises. This program is here to help fix those! You’re already doing the big basics, right?

Seriously, I’ve used this program for a wide variety of athletes and “normal” people and it’s worked wonders. Or is it just calories in, calories out?

Westside for Skinny Bastards, Part I. Through my extensive research and experience, I’ve found that this system produces the best results. It’s a pretty loose framework that you can use. Grip Training — Perform 3 sets of timed sets. Medial Delt or Trap Exercise — Perform 3 sets of reps. I might throw in some extra exercises here and there, but it looks pretty good from what I’ve seen.


It depends how many hours you put in at the gym I guess.

My lab is the weight room and my lab rats are my athletes. Training one body part per day is outdated, and full-body workouts don’t always cut it. Well, I am here to help! Here’s what all that means and how it relates to building scary strength.

The 5 Best Weightlifting Programs Ever –

And if it’s working really well, and you’re still setting PRs on it, then don’t switch lifts. What makes you fat? Here’s how to properly dferanco your big weights in place.

When you fail, switch the lift. Brian went from to pounds in 16 weeks.