Thread: Westside (for Skinny Bastards?) Routine

Yeah that would be ok. I would just soon go 4 days a week, but 3 is ok to. Keep in mind there needs to be alot of back and tricep work. Also westsde swears by hyperextensions so be sure to do those on leg days.

I wouldnt say beginniners dont need the DE day. I think the program in whole is a fantastic program and things shouldnt be left out. But thats just my opinion.

How about

Mon-ME Bench
Weds-ME Squat
Thurs-DE Bench
Sat or Sun-DE Squat

Work for you?

Originally Posted by Double D

Yeah that would be ok. I would just soon go 4 days a week, but 3 is ok to. Keep in mind there needs to be alot of back and tricep work. Also westsde swears by hyperextensions so be sure to do those on leg days.

I wouldnt say beginniners dont need the DE day. I think the program in whole is a fantastic program and things shouldnt be left out. But thats just my opinion.

How about

Mon-ME Bench
Weds-ME Squat
Thurs-DE Bench
Sat or Sun-DE Squat

Work for you?

Thanks for the reply... I will probably stick to 3 days per week since I am very busy with schooland sports. However, could I do a day 1,2,3,4 thing where the following day could spill over into the next week? Or do i need more frequency?

Also what are hyperextensions?

How are the general exercises for accessory work? When I first talked about Westside here I had terrible ideas for accessory work. What would the accessory work look like for DE lower?

This is what mine looks like

Saturday -- DE Squat/DL
1. squats -- 8x3 (speed work) Or you could do rep work and leave out the speed squat. Up tp you
2. SLDL -- 3 x 8
3. pullups or pulldowns -- 3 x 10
4. hyperextensions - 3 x 10
5.Glute Ham raises
6. non-weighted ab work of your choice - 3 x 15


You can find the exercises you dont know about on bodybuilding.com.

Originally Posted by ST240

I know there are a ton of Westside threads out there but I'm going to post anyway...

I ran across Westside DeFranco's "Westside for skinny bastards" which i found here.

He basically suggests the following:

Monday - ME upper
Wednesday - ME lower
Friday - Repetition upper?

Repeat? Is this a decent routine? Whats the difference between subbing out the DE upper for the repetition day? Also, he says beginners dont really need DE lower?

I just want a simple damn template I can follow without messing around .

Give it a shot. I think he's just having you focus more on getting a lot of volume into the program for some added hypertrophy. That's what it sounds like to me. I read that article a long time ago, but I only remember the gist of it at this point.

I tend to agree that beginners don't need the dynamic effort work, really for the upper or lower body. I think some level of power training is a decent idea, but not necessarily at the volume incorporated into the Westside template. Most people, particularly "skinny bastards," need more of a strength base before they worry about blasting through their sticking points on heavy lifts via improved rate of force development.

Originally Posted by Double D

This is what mine looks like

Saturday -- DE Squat/DL
1. squats -- 8x3 (speed work) Or you could do rep work and leave out the speed squat. Up tp you
2. SLDL -- 3 x 8
3. pullups or pulldowns -- 3 x 10
4. hyperextensions - 3 x 10
5.Glute Ham raises
6. non-weighted ab work of your choice - 3 x 15


You can find the exercises you dont know about on bodybuilding.com.

What kind of Rest Intervals do you use during speed work?

45-60sec

the westside for skinny bastards program is 3 days because he states it is great for "athletes" and he doesn't want them fatiguing their lower body any more than one day per week so they can concentrate on things like running or practices or whatever.

There is some truth to that. I know when I went through my bike riding phase on non-weight training days that if I did 2 big lower body workouts + all the bike riding, my legs never felt recovered.

Originally Posted by Stewart20

the westside for skinny bastards program is 3 days because he states it is great for "athletes" and he doesn't want them fatiguing their lower body any more than one day per week so they can concentrate on things like running or practices or whatever.

There is some truth to that. I know when I went through my bike riding phase on non-weight training days that if I did 2 big lower body workouts + all the bike riding, my legs never felt recovered.

Ah, that's right.

Alrighty... I guess I'll just follow his routine then.

I just thought of some things while I was at the gym today...

Basically the only set that i should be pushing to failure would be the ME exercise right? So basically only two sets per week are to failure?

Also, how long should i continue such a routine? Should i go back to P/RR/S for a cycle or two after two months of this?

Should I periodize it at all?

Originally Posted by ST240

I just thought of some things while I was at the gym today...

Basically the only set that i should be pushing to failure would be the ME exercise right? So basically only two sets per week are to failure?

Also, how long should i continue such a routine? Should i go back to P/RR/S for a cycle or two after two months of this?

Should I periodize it at all?

You will probably end up hitting failure, or very close to it, at least sometimes on the accessory work. I usually come pretty close by the time I hit my last sets, but try not to totally fail.

Stay on it as long as you want. There's no reason you can't stick with this type of training for a long time.

It inherently utilizes conjugate periodization.

Thanks,

LAST thing, I'm currently working on improving my flexibility which in turn, should improve my squat/DL form, so should the only stretching PRE squat/DL be dynamic? I heard you can injure yourself if you stretch too much before powerlifting...

^^ Never heard that. I wouldnt think so at all.