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  1. #1
    Registered User nrp603's Avatar
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    Westside Barbell for Skinny Bastards

    Has anyone done this before, what were you results? also where can i find the article on the program and what to do i have come across a few sites but they are very confusing.
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  2. #2
    Creeping Death TexAss's Avatar
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    http://www.defrancostraining.com/articles.html

    Westside is a good template.
    You could also consider 5/3/1.
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  3. #3
    Registered User brudman's Avatar
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    Great great template. You implement the template into a great program and diet and you'll be tearing up the gym in no time. If you are an athlete, you'll be so pleased with how explosive you can get on a strength/power scheme like this. I know I was.
    For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

    First Meet 7/29/13 - 402.5/265/435 = 1100# Raw (500kg) @ 85kg/189# (USAPL)
    Second Meet 12/8/13 - 418/286/463 = 1167# Raw (530kg) @ 88kg/194# (USAPL)
    Third Meet 7/19/14 - 430/303/501 = 1234# Raw (560kg) @ 89kg/196# (USAPL)
    Next Meet - PR's will be smashed. Goal: 600kg Total
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    Registered User nrp603's Avatar
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    would this be better for a very thing ectomorph or would pyramids be better?
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  5. #5
    Registered User brudman's Avatar
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    Originally Posted by nrp603 View Post
    would this be better for a very thing ectomorph or would pyramids be better?
    I'm not exactly sure I understand your question. Westside Barbell for Skinny Bastards looks something like this.

    MONDAY - Max-Effort Lower Body
    TUESDAY - Off
    WEDNESDAY - Max-Effort Upper Body
    THURSDAY - Off
    FRIDAY - Dynamic-Effort Lower Body
    SATURDAY - Off
    SUNDAY - Repetition Upper Body

    Follow the link Texass gave you or use the link in my sig and find it on that page.
    Last edited by brudman; 05-29-2009 at 03:55 PM.
    For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

    First Meet 7/29/13 - 402.5/265/435 = 1100# Raw (500kg) @ 85kg/189# (USAPL)
    Second Meet 12/8/13 - 418/286/463 = 1167# Raw (530kg) @ 88kg/194# (USAPL)
    Third Meet 7/19/14 - 430/303/501 = 1234# Raw (560kg) @ 89kg/196# (USAPL)
    Next Meet - PR's will be smashed. Goal: 600kg Total
    Reply With Quote

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