Below youll find my basic training template for this program. The original program was written as 3 day per week. Westside for skinny bastards, part ii by joe defranco this article originally appeared on. Its a little more complicated than your average cookie cutter spreadsheet, so please read the full details on westside for skinny bastards before starting. This is a 4 dayweek program that has you alternating upper and lower body exercises.
He was also able to maintain his newfound muscle throughout the season. Westside for skinny bastards a modified lifting program for hardgainers this article originally appeared on im a gym scientist. Westside for skinny bastards a modified lifting westside barbell book of methods pdf download. Ryan was the fastest player at the prestigious combine which had over 70 division i. Its athletes have set more than 140 world powerlifting records.
Jan 05, 2014 this is a workout sample of my routine. The first series aired from 31 may to 5 july 2015 on three series 4 premiered on 9 july 2018. Westside for skinny bastards starting strength wikia fandom. Here is an explanation of the general program and an in depth analysis of the max effort upper. My original skinny bastard template consisted of three strength training days with an optional fourth. Sep 29, 2008 so, without further ado, i present to you, westside for skinny bastards iii the final chapter 4 day strength training template my original skinny bastard template consisted of three strength training days with an optional fourth day. This year, at the elite college football combine, he ran an official 4. Sample defrancos ws4sb washedup meatheads template. Choose the exercises and rep schemes you feel work the best for your. Im not the biggest fan of the name, but westside for skinny bastards by joe defranco is the real deal. The westside barbell method, also known as the conjugate method, was developed by louie simmons. Westside for skinny bastards is intended for athletes.
On 21 july 2018 nz on air announced funding for a fifth series which will consist of 10. Behind its success is the westside barbell method, the brainchild of founder louie simmons. But thats because dave signs my checks and i have to nod and laugh. Westside for skinny bastards stronger 247 stronger. 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. By that i mean they have sport specific training and conditioning sessions several times a week, so three lifting sessions is plenty. Westside for skinny bastards 3 released powerlifting watch. Westside for skinny bastards, part iii official website. I dont like turning people into robots by having them aimlessly follow a set program.
So, without further ado, i present to you, westside for skinny bastards iii the final chapter 4 day strength training template my original skinny bastard template consisted of three strength training days with an optional fourth day. Mar 16, 2010 westside for deployed skinny bastards. Apr 17, 2020 westside for skinny bastards ws4sb is a famous novice strength program known for getting great results. Sign up for our email and be the first who know our special offers. Some of the days are pretty intense, especially the upper body repitiotion day. The program that follows is from his ws4sb westside for skinny bastards series. Ive heard it 435 different times and it never gets old. This is the workout ive been doing the past couple of months. O ne of the best exercises for developing the posterior chain is the kettlebell swing. Sign up for one, learn the rules, make sure you have all the needed equipment, practice the lifts a little bit, then go get a total on the books. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside. Westside barbell program spreadsheet is templates for spreadsheet and letters templates. Today some of my classmates got into an interesting discussion about training methods. Its been said that if you dont train at wsb, then you cant say you train with the wsb method.
My lab is the weight room and my lab rats are my athletes. The original westside for skinny bastards was the most popular article ive ever written. So, without further ado, i present to you, owestside for skinny bastards iii. Posterior chain development is a must for athletes across all sports and the kettlebell swing is great for building up your glutes, low back and hamstrings. Choosing a workout program posted in powerlifting, training, videos. This program will make your clothes fit tighter, draw attention from really hot girls and become freaky strong.
May 30, 2017 westside principles positively impacted me in a major way, today i share my stories and experiences in applying the philosophy. It is a three day layout and this template is designed for athletes. We started talking about some of the more popular methods out there such as joe defrancos westside for skinny bastards, jim wendlers 531, juggernaut strenght trainings method, and some common upper lower splits such as layne nortons phat, phul, and others in the context of bulking. Mein ursprungliches skinny bastard programm bestand aus 3 trainingstagen mit einem optionalen 4. Westside for skinny bastards a modified lifting program for hardgainers. The westside barbell cluban invitationonly gym in columbus, ohis known as the strongest gym on the planet. Westside barbell template working with the standard template by jim wendler for. Because not only is it an incredible program, but theres a ton of room in it for variety. Nick gained 12 pounds this offseason on this modified westside program. Below ive provided four realworld success stories to prove it. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. In this 30page memoir, joe shares the specific exercises, sets and reps performed by his professional athlete clients, along with a brief history lesson from each of.
The best resource is his book of methods which you can. Sep 29, 2008 westside for skinny bastards a modified lifting program for hardgainers. In the early 1970s, the soviet union had 70 highly skilled olympic lifters. A later variation also by joe defranco exists as a 4 day per week program. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting albeit also one of the more.
I still receive dozens of emails and phone calls every day regarding this program. Ws4sb3 will now provide you with a 4 day strength training template. Elitefts has released joe defrancos westside for skinny bastards part 3 pdf. Mar 18, 2015 ws4sb3 will now provide you with a 4 day strength training template. After that, ill go over the specific details youll. Westside for skinny bastards ws4sb krafttraining fur sportler. My original skinny bastard template consisted of three strength training days with an optional fourth day. Westside barbell system presentation weight training. Aug 28, 2008 hi powersports, off seaosn training you can used the westside model fairly much the entire time, probably the best templates to use would be either defrancos series on westside for skinny bastards, published on ekitefts and tnation or go straight to the source and download dave tates and jim wendlers ebooks, they are absolute necessities, also from memory there is an article on the adaptation. Applications for athletes eric cressey, ma candidate, cscs assistant editor, rugged magazine slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. Sep 17 20 september 17, 20 november 14, 20 by admin. Westside for athletes cressey site linkedin slideshare. Notice that i provide lots of variety for your exercise selection and rep schemes.
Westside for skinny bastards program templates ws4sb. Lifters used a system of 2045 exercises that were grouped into 2 4. How to incorporate the westside barbell method into your. Just finished roughly 3 and 12 months of ws4sb3, and since there is little information on the program, i thought id share a little of my experience with the program. I really like joe defranco so i thought id give ws4sb3 a try. Westside for deployed skinny bastards nathan cragg, march 16, 2010 march 16, 2010, swatleomilitary, training programs, 4 dont even tell me you wouldnt wanna work with these guys. Joe defrancos 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. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club workout, westside barbell conjugate method template. Westside is a new zealand comedydrama television series created by rachel lang and james griffin for south pacific pictures. Apr 18, 2020 westside for skinny bastards program overview.
Lifters used a system of 2045 exercises that were grouped into 2 4 exercises per session. The problem with incorporating this exercise into your programming, is that most people butcher the kettlebell swing. Itos been over three years since i wrote the original article, so itos about time you skinny bastards graduated to a 4 day split that more closely resembles a otra ditionalo westside split. Its been over three years since i wrote the original article, so its about time you skinny bastards graduated to a 4 day split that more closely resembles a traditional westside split. Handphone tablet desktop original size westside barbell program spreadsheet is templates for spreadsheet and letters templates. The variety thats built into this program brings up many debates and questions. Its a modification of joe defrancos westside for skinny bastards washedup meatheads template. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Best 4 day workout split program spreadsheets routine. Its basically the westside skinny bastards routine. Westside barbell program spreadsheet spreadsheet collections.
However my strength and size have gone up considerably with it. Until you do a meet, your max lifts are 0lbs, 0lbs, and 0lbs for a whopping 0lb total. Westside for skinny bastards, part iii official website of joe. He holds the record for career wins at his high school and was undefeated 310 in the county and region this year. In that second installment, i discussed how to incorporate running workouts into the original training template. Those of you not familiar with joe defranco, youve been missing out. Westside for skinny bastards ws4sb the westside template is by joe defranco and can be found here. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco im a gym scientist. Choose what fits your schedule and level of commitment.
Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Many of these lab rats are doing the program youre about to read. Although a 3day template is sufficient for building size and strength, i quickly realized that most people want to train more. Joe defrancos westside for skinny bastards part iii. As such, it only incorporates 1 lower body day a week, as the athlete in question will need extra lower body recovery for hisher sport specific practice on the field or court. The standard template there is a great story from dave about how the standard template originated. Inspired by the programs of the famous westside barbell, ws4sb is modified for new lifters. Westside for skinny bastards, part iii strength militia.
Breaking the mold of the worldfamous original westside for skinny bastards program, sb911 introduces 4 cuttingedge minicycles and a proven 4 day upper lower split that will push you to your absolute limits and help you get the incredible results youve always wanted. It is a prequel to outrageous fortune, and chronicles the lives of ted and rita west. Westside for skinny bastards program templates ws4sb lift vault. Nov 28, 2018 westside barbell program spreadsheet is templates for spreadsheet and letters templates. I did westside for skinny bastards iii a few years and made tremendous gains in size and strength, however, when i started grappling, i couldnt maintain the template and cut it down to 2 days per week. A quick and easy way to choose a great workout program that will get you results provided you work hard, eat well and recover properly. Westside for skinny bastards a modified lifting program. Westside for skinny bastards ws4sb was developed by joe.
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