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.
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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. Elbow Flexion Exercise — Perform 3 sets of reps.
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.
Abdominal Circuit Training Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises. In my opinion, max effort work should be the "nuts and bolts" of any strength-training program.
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.
Your first exercise on this day will be your max-effort exercise. Traditionally, most advanced lifters will work up to a one-rep max on this exercise. This is very neurologically demanding on your system and it takes great coordination. The extra reps also increase the time under tension, which can lead to greater hypertrophy size gains. I recommend rotating your max-effort exercise every two to three weeks to prevent your nervous system from getting burned out.
Whether you shoot for a 3-rep max or a 5-rep max, the goal is to break your previous record every week! Their legs would never fully recover and it would take away from their speed and conditioning workouts.
One day has worked out much better for many of my athletes. The first exercise on your lower body day will be a max effort lift. This lift will be rotated every two to three weeks as well. This is one of the major differences between this program and a traditional Westside template. I incorporate unilateral movements for many reasons. First of all, most athletes develop muscular imbalances between limbs. Unilateral exercises are a great way to overcome these imbalances.
They also improve flexibility, balance and overall conditioning. The unilateral exercises I prescribe are mostly quad-dominant exercises. Yes, I said the four-letter word, quad. The quads have gotten a bad rap lately, while the "posterior chain" has taken center stage.
The quads are very active when an athlete accelerates into a sprint due to their forward body lean. The quad muscle on the inside of your knee vastus medialis also plays a major role in stabilizing the knee. Finally, one of the most overlooked aspects in all of training is grip and hand strength. Improving your grip and hand strength will help with numerous athletic activities.
We usually do our grip training after leg workouts. This may be the biggest change from the traditional Westside template. Remember that this modified program was put together for athletes who lack muscle mass. Well, the repetition method is an incredible way to elicit muscular hypertrophy. Compared to a smaller muscle, a bigger muscle has a better chance of becoming a stronger muscle. Packing on some muscle mass by means of the repetition method lays a great foundation for the more advanced dynamic days to come.
I even substitute dynamic days with repetition days for my NFL football players during the initial stages of the off-season. I must leave room for conditioning workouts, GPP general physical preparedness and skill training.
Since Wednesday is your only leg day, I recommend a lower body sled-dragging workout on Saturday. This is just one example. Get creative and find out what works for you!
Joe DeFranco Joe DeFranco is an elite strength coach with the remarkable ability to improve strength, speed, power, mobility, agility, and sport-specific endurance.
Westside for Skinny Bastards A modified lifting program for “Hardgainers”
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.
Westside for Skinny Bastards, Part II
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.
Westside for Skinny Bastards Program Templates (WS4SB)