WS4SB3 will now provide you with a 4-day strength training template. Although a 3-day template is sufficient for building size and strength, I quickly realized that most people want to train more. My original Skinny Bastard template consisted of three strength training days with an optional fourth day. I know when to call it quits! I’m confident that what you’re about to read will end the Westside for Skinny Bastards trilogy on top! I want you to find your answers here, once and for all, so you can spend more time in the gym training and less time on the computer asking questions! Unlike Sylvester Stallone, I will not drag this out into a 6-part series. Hopefully, after you’re done reading this article, most of your questions regarding the WS4SB saga will be answered.
The importance of including “indicator” exercises in your program New ways to incorporate speed training and conditioning into the program In this, my third and final chapter, I will clarify the following:Ī new 4-day-a-week strength training template for the off-season 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.
ALEKSEY LESUKOV TRAINING PROGRAM HOW TO
In that second installment, I discussed how to incorporate running workouts into the original training template. First, a bit of history…Īfter a year of answering questions about my original article and making modifications to it in the gym with my athletes, I decided to write HYPERLINK "" \t "_self" Part 2. At least 75% of the hundreds of emails I receive on a weekly basis refer in some way to the WS4SB program. To be honest, though, I had no idea it would become as popular as it has. When I wrote the HYPERLINK "" \t "_self" original “Skinny Bastards” article, I had a feeling it would generate a great deal of discussion. YUCK!!!!Īnd s a lifestyle change, one that I welcomed with open arms. Never again! I don't even look happy.notice love handles and fat gut sticking out. Heres a pic of me when I was at my fattest.267 gross lbs. I've seen great results along with eating properly,vitiaims,shakes 1-2 grams of protien per body pound a day. This is what I've been doing and love it. you should be almost incapable of doing shoulders afterwards. after back ALONE you should be exhausted and on ur way out of the gym.
ALEKSEY LESUKOV TRAINING PROGRAM FULL
if you are able to do those three in one workout, that indicates to me your are not doing beating down each muscle to its full ability. shoulders, tris, and back in one day is insane. if you want my person opinion, there is a lot i would change here. everyone has their own theories bc there are TONS out there. basically 3 days a week get in, BLAST the muscles HEAVY and hard and get out. This sounds like a derivative of the 'HIT' program. If I make it to 10 reps on the last set I up the weights used next week. Ideally I like to get to failure on my last set at about 6 reps.
All exercies are done 3-4 set rep range is 8-15 on first set and decreases from there.