Westside-for-Skinny-Bastards-by-Joe-Defranco

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WS4SB Westside for Skinny Bastards Part 3

Joe DeFranco

WS4SB III 1

THE FINAL CHAPTER

Westside for Skinny Bastards Part 3 by Joe Defranco

When I wrote the original “Skinny Bastards” article, I had a feeling it would generate a great deal of discussion. To be honest, though, I had no idea it would become as popular as it has. At least 75% of the hundreds of emails I receive on a weekly basis refer in some way to the WS4SB program. First, a bit of history…

2 WS4SB III

A

fter 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. In that second installment, I discussed how to incorporate running workouts into the original training template. Another two years have passed now, and the avalanche of questions involving WS4SB continues to kill my inbox! This is what prompted me to sit down and provide more answers to the most common questions people have been asking. In this, my third and final chapter, I will clarify the following:

»» A new 4-day-a-week strength training template for the offseason »» Explanation of warmup sets »» New ways to incorporate speed training and conditioning into the program »» Sample in-season training templates »» Bonus “Washed-up Meathead” template »» The importance of including “indicator” exercises in your program

Not a good way to end a series…

Hopefully, after you’re done reading this article, most of your questions regarding the WS4SB saga will be answered. Unlike Sylvester Stallone, I will not drag this out into a 6-part series. I know when to call it quits! I’m confident that what you’re about to read will end the Westside for Skinny Bastards trilogy on top! I want you to find your answers here, once and for all, so you can spend more time in the gym training and less time on the computer asking questions! So, without further ado, I present to you, “Westside for Skinny Bastards III – The Final Chapter”…

WS4SB III 3

4-DAY STRENGTH TRAINING TEMPLATE You can also split up the training like this…

M

y original Skinny Bastard template consisted of three strength training days with an optional fourth day. Although a 3-day template is sufficient for building size and strength, I quickly realized that most people want to train more. WS4SB3 will now provide you with a 4-day strength training template. It’s been over three years since I wrote the original article, so it’s about time you skinny bastards graduated to a 4-day split that more closely resembles a “traditional” Westside split! First, I’ll reveal the new and improved template. After that, I’ll go over the specific details you’ll need to know.

MONDAY

Max-Effort Upper Body

MONDAY

Max-Effort Lower Body

TUESDAY

Dynamic-Effort Lower Body

TUESDAY

Off

WEDNESDAY

Off

WEDNESDAY

Max-Effort Upper Body

THURSDAY

Repetition Upper Body

THURSDAY

Off

FRIDAY

Max-Effort Lower Body

FRIDAY

Dynamic-Effort Lower Body

SATURDAY

Off

SATURDAY

Off

SUNDAY

Off

SUNDAY

Repetition Upper Body

Now that the new template is in place, I’ll reveal the changes I’ve made since my original article…

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NOTES... Max-Effort Upper Body Not much about the max-effort movement has changed since my original article was published. I still prefer a 3-5 rep max (RM) - as opposed to a 1RM - for my skinny bastards. The one thing that has changed – you’ll notice this later on in this article - is the second movement on maxeffort upper body day. We recently started having our athletes perform two high-rep sets of an ex