West Side for Skinny Bastards Workout

it works

Why not just do Westside's program?

I just don't see how this is for beginners at all which really seems to be what he pushes in the beginning text. My brain just shits itself scrolling down list after list of exercises I have no idea how to perform, no idea what equipment is needed, and no idea what correct form is. If you know how to do all that shit or have a trainer + gym to show you, more power to you, but what is hard about being a "beginner" is breaking down all the knowledge barriers and getting to work, rather than *thinking* about getting to work. It was for me, at least, and 5x5 was an easily digestable and implementable program.

Cooler name.

The Ultimate Diet 2.0 > A Guide to Flexible Dieting.

lefty

http://www.defrancostraining.com/art...rds-part3.html here is part 3

As a recovering skinny bastard, I would like to make a contribution.

My first weight training was a 1 semester class sophomore year of high school. Monday Thursday upper body, Tuesday Friday lower body, Wednesday cardio or agility. I don't remember the exact exercises but they were the basic things....squats, bench press, shoulder press, rows, pullups, etc. I went from 5' 8" 118 to ~135.

I started working out again after my sophomore year of college. I did a chest, back, legs split. I went from 5' 9" 143 at 11.5% BF to 152 at 10% just over the summer. I continued working out back at school during junior year, but only gained about 3 pounds over fall and spring semester.

This summer I went from 152 (stopped working out towards the end of spring semester and lost some muscle) to a max of 165...160 now since I've been cutting carbs the past 2 weeks. I'm currently doing a 3 day chest/back/legs split. On each day I focus on the main exercises - chest= DB bench press, back=deadlifts, legs=squats. I give myself 2-3 minutes of rest between each set and go for weights that I can do 3-5 reps. I then go quickly through flys and dips, or pullups and rows, or leg curls and extensions to finish up my day. I never spend more than 45 minutes in the gym.

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This should go without saying, but the most important thing is diet. When I'm home over summer I can eat very well; high protein, good carbs, etc. At school my diet gets all out of whack. I also went ahead and bought a 10 lb bag of optimum nutrition pro complex gainer, which helped a lot early in the summer.

You are what you eat. You can bust your ass in the gym all day trying to get huge, but if you don't eat enough, you're wasting your time. Don't obsess over your routine, and focus on compound moves.