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Westside for Skinny Bastards, Part III

Joe DeFranco of DeFranco’s Training is a leader in the no bullshit type strength and conditioning that has gained popularity over the past several years. Work hard, get results, end of story. Joe’s third and final installment of Westside for Skinny Bastards is awesome and you should check it out. The program is a super detailed, easy to follow plan all laid out for you, just follow along and get bigger and stronger.

From Joe DeFranco: WS4SB

After 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 off-season
  • Explanation of warm-up 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

The Plan:

4-DAY STRENGTH TRAINING TEMPLATE

My 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.

MONDAYMax-Effort Upper Body
TUESDAYDynamic-Effort Lower Body
WEDNESDAY – Off
THURSDAYRepetition Upper Body
FRIDAYMax-Effort Lower Body
SATURDAY – Off
SUNDAYOff

You can also split up the training like this…

MONDAYMax-Effort Lower Body
TUESDAYOff
WEDNESDAYMax-Effort Upper Body
THURSDAYOff
FRIDAYDynamic-Effort Lower Body
SATURDAYOff
SUNDAYRepetition 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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Tosh.O Web Redemption – Weightlifting

Regardless of what you think of Daniel Tosh this segment was pretty damn funny.

http://tosh.cc.com/video-clips/6mstcf/web-redemption—weightlifting

Workout Partners: The Good, The Bad, The Ugly

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Working out is one of your favorite things to do and you want to propel your gains to a level you have never reached before. Your first thought is how many supplements and food can I eat to make #gainz; your second thought however is how to properly choose a workout partner that will help you progress, get stronger, and push those heavy weights. There are a lot of positives and also negatives to workout partners, and this is coming from personal experience with both sides of the coin. Below I will present you with not only the pros and cons of workout partners, but also HOW to choose a proper workout partner based on your specific needs. Enjoy!

Pros:

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Spotting – Want a built in spotter for bench that knows your preferences and is always there to help you hit max weights, this is when a training partner is essential. I personally dislike asking people I don’t know for spots, because most of the time, they aren’t very good at it.

Accountability – There are a lot of people out there who wouldn’t set foot in a gym if it wasn’t for a workout partner motivating them to come. If you are the type of person who needs just a little push from others, a workout partner is almost essential.

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Motivation  – There isn’t a person on earth who would say a good workout partner didn’t help them to make any serious gains. When I had a solid workout partner my bench was at around 320#, it hasn’t been at that weight since 2004, when I had my training partner. A good training partner gives you just enough push to hit weights you wouldn’t normally do on your own.

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Form Police – There is only one way to properly coach form and that is to see it from the outside looking in. You could video all of your lifts but even then a second pair of eyes could be beneficial. A good workout partner will keep his or her eyes on your form at all times and give and constructive criticism when necessary.

 Cons:

Consistency – Some people just don’t want to train as much as they say they do. Your success will suffer if you rely on a training partner who will actually only workout with you once or twice a week, if at all. If this is your training partner, ditch him or her, and train on your own or find a new buddy.

Flakiness – My last training partner would schedule days to go with me to the gym and then cancel the night of. I would then reschedule for another day HOPING he would actually commit. Ultimately, he continued to flake so I stopped reaching out and went to the gym alone.

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Slackers – You may have a training partner who shows up to the gym on-time, every time, and meets all your overall criteria in a gym buddy but there’s just one thing you don’t like, they don’t workout. Its one thing to show up to a gym, its another thing to actually get the training volume in you prefer. I see it all over, training buddies more interested in talking than working. If this is your training partner, try to convert them or give them the boot!! Your success cannot ride on the shoulders of a gym slacker.

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Goals – You and your training partner need to have similar goals. If your partner wants to do all cardio and you want to hit weights, its not going to work out. Find someone looking to get big like you because lets face it, you don’t do cardio.

So how does one choose the perfect workout partner, and frankly, how do you find them? Well, if you consider all the above criteria then it seems like it could be a difficult process. The answer is Yes and no. The first workout partner I had was a co-worker who had the exact same goals as I. He was training at a differnet gym so I said “come to my gym” and from there we started an awesome gym relationship. We pushed each other, had competitions for weight gain, weights pushed or pulled, and just had fun while getting much bigger. We would bounce supplement ideas off each other, what worked, what didn’t. He was always on time and showed up for every workout. He was one of the best training partners I have ever had. I have gone through about 3 others since then and only one other, another co-worker, had matched up perfectly (see above push up picture). My last one was flakey, didn’t work as hard, and was inconsistent. He was a bomb and I dropped him and started working out by myself again. So, pick someone with similar goals, is on time, works hard, and pushes you to make gains safely. When you find this person, and where you find this person is up to you, but they are out there but choose wisely. Make them #gainz!

Homemade Atlas Stone

Atlas stones are big heavy cement balls that can be of varying weights. There are a lot of stone molds you can buy out there on the internet consisting of different sizes, prices, etc. But we are budget conscious folks right, and what if we want a cheaper option?!? That is why we have the homemade atlas stone which only requires a big ball, plaster of paris, and cement. Go make one, or two or five. Enjoy.