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.

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I’m a gym scientist. My lab is the weight room and my lab rats are my athletes. Many of these “lab rats” are doing the program you’re about to read. My experiments have proven one thing: Below I’ve provided four real-world success stories to prove it.

These four athletes represent only a fraction of the amazing results I’ve seen with this program. Below you’ll see examples of normal high school kids who swore it was “impossible” for them to gain weight.

Well, look at them now.

Ds4sb kids have packed on slabs of muscle mass using this program and good nutrition — and they’re still growing! As a bonus, every defrancoo of these “hardgainers” has the strength to match their newfound muscle!

John Iannuzzi, year-old high school basketball player. John went devranco 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 dffranco 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 jke. 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!

WS4SB – still relevant | Sherdog Forums | UFC, MMA & Boxing Discussion

Many of my programs are based on the principles popularized by Louie Simmons and the Westside Barbell Club. Through my extensive research and experience, I’ve found that this system produces the best results. I’ve also found that, like any other system, wx4sb must manipulate it to suit your specific needs.

We’re all well aware that the Westside Barbell Club is the home to some of the strongest, most gifted powerlifters in the world. The results this system has produced speaks for itself.

The problem is, I don’t train powerlifters. In je, most of the younger athletes who come to me aren’t physically prepared to jump into such a demanding program. These athletes range from high school kids to professionals. Through my experience of working with these different athletes, I’m constantly manipulating the system so it better suits an athlete’s specific sport and his training level. 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!


I don’t think anyone wants to sit at the computer for a jo of hours reading a novel. My ass defranck just thinking about it! Instead of writing a novel about how I manipulate the Westside Barbell system for all of the different athletes I work with, I’ve decided to do something much more practical for T-Nation readers. I’ve decided to appeal to the masses! You see, I get flooded defganco 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. Most of these people are dying to know the “secrets” of getting bigger and stronger.

These guys usually sound as if they’ve been training their entire lives and they’ve tried every training method known to man.

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. And don’t be fooled by the name, either. This program isn’t just for skinny bastards; you can be a fat bastard and benefit from it as w4sb Seriously, I’ve used this program for a wide variety of athletes and “normal” people and it’s worked wonders.

Simply put, if you’re interested in packing on muscle mass and having the strength to back it up, this program is for you. Below you’ll find my basic training template for this program. Notice that I provide lots of variety for your exercise selection and rep schemes.

I don’t like turning people into robots by having them aimlessly follow a set program. Choose the exercises and rep schemes you feel work the best for your body. Add some of your own exercises if you’d like. And if you’re not familiar with all the exercises listed, just use the search engine here at T-mag. After I lay out the basic program, I’ll provide some more detail about it at the end of the article.

WS4SB – still relevant

Max-Effort Lift — Work up to a max set of reps. Supplemental Lift — Perform wd4sb of reps. Horizontal Row — Perform 4 sets of reps. Weighted Abdominal Exercise — sets of reps. Max-Effort Lift — Work up to a max set of 5 reps.

Unilateral Movement — Perform sets of reps. Grip Training — Perform 3 sets of timed sets. Repetition Lift — Work up to 3 sets of max reps, rest 60 seconds between sets. Supplemental Lift Triceps — Perform sets of reps. Vertical Pulling — Perform 4 sets of reps. Medial Delt or Trap Exercise — Perform 3 sets of reps. Elbow Flexion Exercise — Perform 3 sets of reps. Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises. Now, before all of refranco hardcore Westside “disciples” start grumbling, remember that this refranco is not intended for advanced powerlifters.


It’s intended deffranco athletes and regular people looking to pack on some muscle mass without being “all-show, no-go. Below I’ve provided descriptions of how the key components of this program have been manipulated from the traditional Westside template. The max effort method is the best method for developing maximal strength. In my opinion, max effort work should defranci the “nuts and bolts” of any strength-training program.

If you’re weak, you’re dead! 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 noe demanding on your system and it takes great coordination. Because most beginner and intermediate lifters are less neurologically efficient, we’ll shoot for a rep max on our max-effort lift in this modified program. This still enables the lifter to train with maximal loads, but it’s much safer than going for a one-rep max.

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! Unlike a traditional Westside template, you’ll notice there’s only one major lower body day in oje modified ws4bs. There’s a reason for this: Their legs would never fully recover and it would take away from their speed and koe workouts. One day has worked out much better for many of my athletes. 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.

The first exercise on your lower body day will be a max effort lift. You’ll work up to a max set of five reps in this lift. This lift will be rotated every two to three weeks as well.

On this modified program you’ll always follow your max effort exercise with a unilateral exercise. This is one of the major differences between this program and a traditional Jke template. I incorporate unilateral movements for fefranco reasons.