JOE DEFRANCO WS4SB PDF

Westside for Skinny Bastards 1. A modified lifting program for “Hardgainers”. by Joe DeFranco | 04/30/ Westide-for-skinny-bastards. Tags: Bodybuilding. Joe Defranco’s 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, . I really like Joe DeFranco so I thought I’d give WS4SB3 a try. I like how it’s a WS4SB has been around for a long time. Defranco knows his.

Author: Zologrel Fausida
Country: Kosovo
Language: English (Spanish)
Genre: Life
Published (Last): 18 September 2011
Pages: 143
PDF File Size: 10.63 Mb
ePub File Size: 16.11 Mb
ISBN: 471-7-45537-665-9
Downloads: 58289
Price: Free* [*Free Regsitration Required]
Uploader: Gardara

What makes you fat? Remember that most athletic qualities sprinting speed, jumping power, etc. To me this is a big improvement for rugby players however there are still some issues:.

To me this is a big improvement for rugby players however there are still some issues: This is where my modified program comes in. A plant chemical proves to be as effective in shrinking the prostate as prescription drugs, but far safer. Or is it just calories in, calories out? I don’t think anyone wants to sit at the computer for a couple of hours reading a novel. The past few months I’ve been practicing flexibility training and I think this could be a really good program to get my conditioning up as well.

Has anyone ran Westside For Skinny Bastards 3? How defraco can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt. You must log in or sign up to reply here. The problem is, I don’t train powerlifters. The first exercise on your lower body day will be a max effort lift.

Simply put, dynamic days just aren’t that productive for weak, skinny bastards! Consequently when rugby athletes try to stack all ioe additional training on top of a WSBB template, it proves to be too much volume in my experience and athletes burn out quickly. Rule Summary click for details: Below you’ll see examples of normal high school kids who swore it was “impossible” for them to gain weight.

If you’re a rugby coach or athlete who is serious about physical performance jos the field, you came to the right place. They also improve flexibility, balance and overall conditioning. I used the prilipins table article to decide how many sets and reps to use. Since Wednesday is your only leg day, I recommend a lower body sled-dragging workout on Saturday. Five great exercises to hammer your quads. It’s possible that a few, well selected, more subtle variations could work.

Yes, my password is: First of all, most athletes develop muscular imbalances between limbs. Don’t quite know defraco you’re looking for in particular for experience. Your workout is fat and bloated. Oct 23, Messages: One of my biggest fears is wssb older and just feeling sore and tight, or just getting gassed out after a few minutes of basketball.

WS4SB – still relevant

I like how it’s a program for an athlete instead of a bodybuilding program. A few important things to state from the outset. This is because they usually have three things in common:. You’ll work up to a max set of five reps in this lift. If you’re not an athlete or you only play one sport and it’s your off-season, check out the “Extra Workouts, GPP, Conditioning Days” description below for adding another day to your lower body training.

If you’re weak, you’re dead! I must leave room for conditioning workouts, GPP general physical preparedness and skill training. The PDF is formatted well. No threads that are answered by the Wiki, searching, or Google 1.

After a few weeks of reaching new 3RM when it starts to become a major grind I switch. I’ve also found that, like any other system, you must manipulate it to suit your specific needs. These four athletes represent only a fraction of the amazing results I’ve seen with this program.

He was also able to maintain his newfound muscle throughout the season. Remember that my entire clientele consists of athletes. Westside barbell style training is more of a philosophy: Both of these programmes have been adapted successfully for use in rugby players and both of the coaches have achieved great things.

Westside for Skinny Bastards 1 | T Nation

Finally, one of the most overlooked aspects in all of training is grip and hand strength. Success Stories of Former Skinny Bastards. Now, if I were to write about all of the different templates I’ve designed for the different sports and skill levels, this would be the War and Peace of training articles! Posts must be specific to improving physical fitness and promote useful discussion 3. Notice that I provide lots of variety for your exercise selection and rep schemes.

He also improved his pound bench press rep test from 10 to 18 reps while on this program! 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.

Four rules to follow derranco you can only train 3 days per week, plus the 4 common mistakes to avoid. The extra reps also increase the time under tension, which can lead to greater hypertrophy size gains.

I’ve decided to appeal to the masses! Is anyone else running something similar?