Westside barbell the official fan page videos facebook. Westside for fat bastards by zach rounsaville enhanced. Westside for skinny bastards a modified lifting program for hardgainers. Also, any differences in duration of keeping exercises of main exercises sq,deadlift,bench,jumps, etc. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis. There is a huge difference between a training max tm and a contest max cm. There are a lot of choices involved with the programming, and the volume could be a potential issue for some. A comparison of the 3 most popular powerlifting workouts. The program is a super detailed, easy to follow plan all laid out for you, just follow along and get bigger and stronger. Take as much rest as you need between attempts 35 minutes should be plenty do not psych yourself up before a max lift.
The program is 4 days per week and uses relatively heavy weight two of those days and very light weight for the other two, where speed work is involved. Upper back, agile 8, limber 11, westside for skinny bastards, etc. Chain bench press recommended for notso skinny bastards band bench press recommended for notso skinny bastards reverse band bench press recommended for notso skinny bastards supplemental exercise perform 2 sets of max reps in one of the following exercises. How is westside for skinny bastards weightlifting abbreviated. My lab is the weight room and my lab rats are my athletes. I have worked with brandon for a number of years and you may find him featured in some of my coaching videos as well. This is an ebook over 70 pages on the most effective training methods and how to execute them. Westside for skinny bastards, part iii official website. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. Sign up for our email and be the first who know our special offers.
Louie simmons has been without a doubt one of the most iconic and at times controversial figures in the strength world. This plan takes all the main concepts of the two aforementioned programs while still accommodating for all you fat bastards out there looking to change your body composition. He called this system westside for skinny bastards. Crossfit, p90x, starting strength, westside barbell, new rules of lifting. Through using the dynamic effort and repetition methods lifters can improve speed, power, and hypertrophy while simultaneously recovering from the demands of the maximal effort training sessions performed earlier in the week. Westside for skinny bastards a modified lifting program for. Defrancos training rules for washedup meatheads strongfirst. The westside barbell book of methods pdf ruchishen. Westside barbell club is headed up by louie simmons, the only over 50. Ws4sb stands for westside for skinny bastards weightlifting.
I dont like turning people into robots by having them aimlessly follow a set program. Westside for skinny bastards pressing powerlifting. Starting westside barbell powerlifting forums t nation. Westside for skinny bastards, part iii strength militia. 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. Westside for skinny bastards, part ii by joe defranco this article originally appeared on. The westside barbell book of methods also lets you save 10 groupings of dice on different screens that you can swipe through. The variety thats built into this program brings up many debates and questions. Urbanfit or westside for skinny bastards both detailed below first. Many of these lab rats are doing the program youre about to read. Westside for skinny bastards ws4sb is a famous novice strength program known for getting great results. Eknights modified westside barbell strength workout.
Strength training for life after 40 directly addresses the most pervasive problem faced by aging humans. Contents hide 1 westside for skinny bastards program overview. Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine. Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work. Westside for skinny bastards part iii final chapter by joe. Choosing the right training program urban evolution. This will require you to do a little reading and interpretation to follow it. Westside for skinny bastards program by joe defranco. By november of 2019 i was down to 215220 pounds, i had been running 510 miles per week all summer and fall, had a squat of 450, bench of 340, and deadlift of 525ish. Westside for skinny bastards a modified lifting program. In searching for a new routine with focus on gaining size and strength, i came across vikingmans version of the westside barbell method for skinny bastards wsb4sb.
Below youll find my basic training template for this program. Over the many years that louie simmons has been involved in powerlifting he has gained a vast amount of knowledge on how to produce strength. But thats because dave signs my checks and i have to nod and laugh. Westside barbell the official fan page 457 industry dr, columbus, ohio 43204 rated 4. Maxeffort exercise work up to a max set of 35 reps in one of the following exercises. Westside barbell squat and deadlift manual louie simmons on.
Westside barbell program spreadsheet is templates for spreadsheet and letters templates. Choose the exercises and rep schemes you feel work the best for your. At some points and westside barbell squat deadlift manual pdf from written with a natural therapy. Westside for skinny bastards part iii final chapter by joe defranco when i wrote the original skinny bastards article, i had a feeling it would generate a great deal of discussion. The design of this app is top notch with smooth, flowing animations, clean colors, and a very easytouse editing interface. Westside for skinny bastards starting strength wikia fandom. 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. The concept of variation which i outlined in detail here is where. The wide variety of special exercises will perfect form.
Westside or westside for skinny bastards powerlifting. Through my extensive research and experience, ive found that this system produces the best results. I have no quarrel with the barbell work, the high rep bb stuff isnt my cup. Westside barbell squat and deadlift manual by louie simmons. Like westside, ws4sb is a templated approach to lifting not a strict cookie cutter program based strictly on percentages of 1rm.
Westside barbell powerlifting template articles jordan syatt. I really enjoy the simple format he uses to break down the workout and define each phase. Ive developed a routine taken from both sources and have devised a plan to maximize strength, size, and fat loss. Westside for skinny bastards, part iii official website of. Sample workouts for each day bench press technique how to master a bench shirt training raw bench this book contains all one needs to break your bench re. Westside vs the world westside barbell documentary. Ive heard it 435 different times and it never gets old. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. He holds the record for career wins at his high school and was undefeated 310 in the county and region this year.
I would have liked it much more if louie would have taken the time to rewrite this information to that it flowed as a cohesive unit. This is a 4dayweek program that has you alternating upper and lower body exercises. Im sure youve all heard of the monsters at the westside barbell club in ohio. The original westside for skinny bastards was the most popular article ive ever written. After eating habits and balls of your final results. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. Thats what this gym is, a journey into hell, says louie simmons in the first lines of the first trailer of westside vs. Sep 29, 2008 nick brandreth, 17yearold high school wrestler. While recovering from my second lower back injury, for which doctors recommended removing two disks, taking off a bone spur, and fusing my vertebrae, with no guarantees, i decided that i had to take a new approach to lifting. 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. I noticed that the press is not included in this routine. Joe defranco took this system and adapted it for young, low muscle mass athletes in an effort to maximize muscular size and. Around this time i ran my first westside principles positively impacted me in a major way, today i share my stories and experiences in applying the philosophy.
Im not the biggest fan of the name, but westside for skinny bastards by joe defranco is the real deal. Westside for skinny bastards ws4sb krafttraining fur sportler. Also knowledge and at your mind as well were also able to pass your creative juices and strength too. Its a little more complicated than your average cookie cutter spreadsheet, so please read the full details on westside for skinny bastards before starting. Developed by louie simmons, westsides conjugate method incorporates the maximal effort method, dynamic effort method, and repetition method within a. Ive also found that, like any other system, you must manipulate it to suit. Westside barbell program spreadsheet buzz mclaughlin. In those days i was using westside barbell for skinny bastards, which i liked, but was. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. While inspired by westside barbell club, it is not affiliated with westside or louie simmons.
Jordan syatt, a world champion powerlifter, offers his perspective on the westside method and how it can make you strong. Order your copy or copies of the book of methods by using the order form on the right. Ws4sb is defined as westside for skinny bastards weightlifting frequently. Westside for skinny bastards program templates ws4sb lift vault.
It is this knowledge that has produced numerous national and world champions in different sports, like world record holder. Westside for skinny bastards, part iii official website of joe. At least 75% of the hundreds of emails i receive on a weekly basis refer in some way to the ws4sb. Until you do a meet, your max lifts are 0lbs, 0lbs, and 0lbs for a whopping 0lb total. Westside vs the russian conjugate system kabuki strength. C1 quadssingle leg work c2 gluteships c3 abs every 56 weeks change squats to 5 x 5 and. Westside for skinny bastards part iii final chapter by. Download westside barbell episode 19 wes mccormick. The westside barbell conjugate method is perhaps the single best system designed to help trainees achieve their ultimate strength potential. The standard template there is a great story from dave about how the standard template originated. This is a modified version of the westside barbell routine, that is more beginner friendly and allows for progress without the use of chains or bands. Westside for skinny bastards hi im doing westside for skinny bastards 3 and was wondering how often you swap exercises.
But thats because dave signs my checks and i have to nod and laugh whenever he says. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Westside for skinny bastards program templates ws4sb. When i wrote the original skinny bastards article, i had a feeling it would generate a great deal of discussion. Westside barbell audio articles 04 westside mass production. Jan 03, 2017 the westside barbell program should be looked at more as a set of training principles than a single workout program, a perspective that allows for considerable flexibility in program design. Notice that i provide lots of variety for your exercise selection and rep schemes. Choosing from 5 popular beginner lifting programs routine. Best 4 day workout split program spreadsheets routine. Westside for skinny bastards pressing powerlifting forums. Westside barbell template working with the standard template by jim wendler for.
Inspired by the programs of the famous westside barbell, ws4sb is modified for new lifters. Joes third and final installment of westside for skinny bastards is awesome and you should check it out. To be honest, though, i had no idea it would become as popular as it has. I still receive dozens of emails and phone calls every day regarding this program. Incline barbell bench presswork up to 2 max sets of 3 reps. Jun 08, 2015 article originally posted on the author is brandon senn who is a trainer and member of our coaching team at my gym elite performance center.
Beim westside barbell system werden diese aspekte gewisserma. It is this knowledge that has produced numerous national and world champions in different sports, like world record holder 400m dash harry butch reynolds. Dec 14, 2015 westside for skinny bastards pressing. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. In powerlifting usa, there was a discussion of what is the best training system. Choose a weight you can perform for 1520 reps on the 1st set. This is a fantastic program to become more athletic, but it is not necessarily for a beginner lifter. Feb 12, 2015 build a big chest without the gym resistance band training duration. Many of our guys are on the westside for skinny bastards template, and. The conjugated periodization model which is what westside barbell utitlizes to structure their training is great for gaining strength but many of the specialized exercises that they use assume that you compete in powerlifting using specialized gear such as bench shirts and squat suits.