JOE DEFRANCO WESTSIDE FOR SKINNY BASTARDS 3 PDF

CP is based on a couple primary ideas. Doing max effort work and rotating lifts that have a specific impact on the lift being trained there are more, but not really applicable to my primary audience. If you are really weak though, stick to the lift until you fail. When you fail, switch the lift. Next week, do it again setting another PR.

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CP is based on a couple primary ideas. Doing max effort work and rotating lifts that have a specific impact on the lift being trained there are more, but not really applicable to my primary audience. If you are really weak though, stick to the lift until you fail.

When you fail, switch the lift. Next week, do it again setting another PR. Week after that, you fail. You would choose another lift from the Bench Press Variants group, and work up to a 5RM in that lift. Repeating the process ad nauseam. So they will likley rotate once every few weeks. For the rest of the movements, error on the side of keeping a movement for a while, maybe 6 weeks, before thinking about changing them out.

PRs The priority, for all movements, at all times, is to set a PR as often as possible. This necessitates keeping track of your best lifts. So keep a spreadsheet of your best lifts for reference. Form This program is suitable for beginners. Use a 5, and maybe even a 6RM! The lower you go in reps, the higher the weight. The higher the weight, the more quickly form problems will get you hurt.

Bad form will get you hurt. That said, bring it when you run this program. Set some PRs! Team This program is best done with a partner, as max effort work is involved. Though you should not be working intentionally to failure on this program. So in that kind of environment, you will need a spotter for the benching and the squatting.

The addition of the second lower body day makes this a 4 day program, and for most guys, I like running this over 9 days, instead of 7. So the 4th workout gets floated into the second week, and the cycle repeated. If you are an athlete, simply treat the second lower body day as lower body day B in an A B setup , and alternate weekly which one you do.

For the weeks where lower body workouts occur twice in 5 days I. I like to push it anyway, but you might find that a bit much. If you find yourself pretty run down running this program, reduce some volume.

The key determining factor is, are you progressing on the Max Effort movements? So, where the template has you doing 4 X 10 for a rowing movement, the typical way to do that is to do 4 X 10 X the same weight for each set.

As such, any flaws in your diet or sleep habits and patterns will become a glaring flaw. Food As with any program, food is the key to muscular gains. Depending on your body type, carbs will be the big variable. For carbs, if you are predisposed to putting on fat, then controlling carb intake while maximizing EFA intake will be the key to limiting fat gains.

How do I work up to a RM? You start with warm-ups then progress to the work set.

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Westside for Skinny Bastards A modified lifting program for “Hardgainers”

Skull crushers EZ bar or straight bar C. Choose one of the following exercises: Lat pulldowns various bars D. Choose one of the following exercises: Dumbbell side press single arm Dumbbell shoulder press seated or standing Lateral raises dumbbell or cable Barbell or dumbbell shrugs E. Choose one of the following exercises: Thick bar curls Preacher curls EZ bar or straight bar Regular barbell curls Alternate dumbbell curls standing or seated incline F. Max Effort Upper Body Day — The max effort method is the best method for developing maximal strength. 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.

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JOE DEFRANCO WESTSIDE FOR SKINNY BASTARDS 3 PDF

Skull crushers EZ bar or straight bar C. Vertical Pulling — Perform 4 sets of reps. Choose one of the following exercises: Lat pulldowns various bars D. Medial Delt or Trap Exercise — Perform 3 sets of reps. Choose one of the following exercises: Dumbbell side press single arm Dumbbell shoulder press seated or standing Lateral raises dumbbell or cable Barbell or dumbbell shrugs E.

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Westside for Skinny Bastards

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