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Defranco's Westside 4SB

  • 10-08-2005 1:45pm
    #1
    soma
    Registered Users, Registered Users 2 Posts: 602 ✭✭✭


    I saw this program mentioned in passing by a few people and decided to check it out.

    http://defrancotraining.com/articles/archive/articles_westside.htm

    Just wondering does anyone have any opinions on the program..? has anyone tried it/is on it..? It doesnt mention nutrition at all mind you altho I've found some good sources on that t-nation site.

    I find his concept of a relatively heavy upper body day, followed by a 'repetition' day a few days later (with a lower body day in between) to be interesting - altho I'd always heard (among the plethora of good/bad/terrible info thats out there) that hitting the same body part twice in a week was supposed to be a big no-no for hardgainers trying to bulk up..?

    Also Ive a question as regards the 'max strength day'. He advocates the following for an exercise like a bench press :

    "MAX-EFFORT LIFT – Work up to a max set of 3-5 reps."

    Just wondering - how would you guys go about reaching that..? 'pyramid' technique..?


Comments

  • #2
    joc_06
    Closed Accounts Posts: 1,376 ✭✭✭joc_06


    That program is designed for NFL athletes not bodybuilders. What you just said about hitting the same body part twice in a week is from the bodybuilders side of things. Imo its a myth anyway.
    Do you think that athletes who need to run or powerlift only hit the same body part once a week?
    Its not his concept either about dual periodisation. Its Louis simmons (owner of westside barbell gym - home of some of the strongest lifters ever) theory and he robbed it off the russians approx 1970. The theory has been around for about 50 yrs in a lot of peoples opinion.

    But as i say its geared towards athletes not BB'ers but it is effective at adding mass.

    To work upto a max set of 3-5 reps you can try whatever you want really. 12-10-8-6, 3x12 fast reps, close grips, whatever. its what works for you. if you look through his Q+A's he answers that exact question

    His program is excellent and he's helpful but id be wary of his "results". rumour has it he hand picks freaks to enrol in his gym. guys who have huge potential but might not have any significant training done. Plus a few of his guys like the OJ. Cushing failed a test


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