Built Like a Badass/Westside For Washed Up Meatheads
I hope this is alright. I'm not shilling for DeFranco. Just passing some info along.
For those who prefer the athletic route to body composition, DeFranco is about to release his "Built Like a Badass" eBook which stems from his overwhelming response from the over 35 crowd to his WS4SB template. Everyone wanted to train in that manner although they weren't involved in sport anymore.
The "WS4WUM"- "westside for washed up meatheads" is what prompted this interest. It was used at the end of this PDF for WS4SB III: http://www.elitefts.com/ws4sb/WS4SB.pdf The new eBook is apparently geared towards doing this stuff in a commercial gym setting (this I've got to see. I need a track and basketball court to do my stuff).
I for one welcome the concept, and have been training in this way for the past 4 years. I can't imagine getting older and not understanding the importance of working on athleticism to maintain an active and energetic lifestyle. Not to mention the fun factor and bragging rights
I really believe in this shiite as a way to transform ones body while developing or MAINTAINING other abilities. God knows I see people everyday who could use a shot of "bounding energy".
It's about time a template was geared towards this demographic who need a bit of help with load and recovery shceduling.
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Last edited by Lost Dog : 11-07-2009 at 08:18 AM.
Reason: broken link fixed
Built like a Badass
3 days a week
2 Upper / 1 Lower
Main movement is kind of like 5/3/1
Has similarities to WSFSB in assistance work
Plus some running and complexes mixed in
12 weeks long
without giving anything away from the program thats the basics
of what it incorporates if your not sure about purchasing it
This is from the FAQ in the book
Quote:
Q: I’m a little confused as to what I should use this program for?
Is it best suited for a bulking phase, cutting phase, or strength
phase?
A: We like to think of this program as somewhat of a “new breed” of program.
Instead of focusing on just one phase of training, this program is all about
being well-rounded! Picture the physiques of NFL running backs, UFC
fighters or Olympic sprinters; they are all muscular, yet lean and athletic.
They are all very strong, yet their main focus isn’t breaking world records
in the bench press or squat. Basically, these athletes will impress you with
almost all aspects of fitness, yet they are not overly concerned with any
one aspect in particular.
If you’re a powerlifter and your only concern is to improve your bench
press, squat and deadlift – this program is not for you. Likewise, if you’re a
bodybuilder and your only concern is to pack on the most amount of muscle
that’s humanly possible (regardless if it’s functional or not) – this program is not
for you, either. But, if you’re someone who wants the strength, muscularity, athleticism and conditioning of a
competitive athlete – this program is for you!
Built like a Badass
3 days a week
2 Upper / 1 Lower
Main movement is kind of like 5/3/1
Has similarities to WSFSB in assistance work
Plus some running and complexes mixed in
12 weeks long
without giving anything away from the program thats the basics
of what it incorporates if your not sure about purchasing it
This is from the FAQ in the book
That's exactly what I thought it would be like. That is why I linked to that PDF of WS4SB III above. He outlined a "washed up meathead" format in it.
I really like and am happy with the recovery I'm getting with just one lower body day (max lift followed by assistance work). I am very into track/conditioning the rest of the time. So it makes sense.
It should be called "Westside for Old Bastards" WS4OB
Given that plenty of people will shell out twice that for the latest FAT LOSS MAGIC!!!!111 (aka the same program you read on T-mag last week), I don't see the harm in dropping some cash on something worthwhile. The 5/3/1 is a "one month program" that's still highly worth it for most people to read.
I consider Joe to be in that same vein, so it's probably worth the cash.
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I'm hearing in other places that it's essentially 5/3/1 with conditioning/metabolic work tossed in.
Pretty good list, but no deadlift heavy?
Quote:
#1 Squat heavy
#2 Jump rope
#3 Do chin-ups
#4 Bench heavy
#5 Run
#6 Sprint
#7 Jump
#8 Do push-ups
#9 Drink lots of water
#10 Perform barbell or dumbell complexes once a week
#11 Eat lean protein with each meal
#12 Deadlift
#13 Get 8 hours of sleep each night
#14 Eat lots of green veggies
#15 Perform high intensity "cardio"
#16 Incorporate high & low reps into your workouts
#16 Incorporate high & low reps into your workouts
#17 Allow adequate recovery between workouts
#18 Don't EVER go on a low calorie diet
#19 Use the foam roller, tennis ball & lax ball to improve tissue quality and alleviate soreness
#20 Dare to be different!
(In other words; DON'T do what everyone else at your gym is doing. There's a reason most people look like sh*t!)
#21 Train like an athlete!
#22 Buy the "BUILT LIKE A BADASS" ebook and follow the program!
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Explain #18: "Don't EVER go on a low calorie diet." Seems like that would depend on an individual's body composition, as well as how you define "low calorie".
However the $47 price tag for an E-Book seems rather high. Especially for a 3 month routine.
I agree. I was interested in looking into it, but when I saw the price it definitely turned me away. There are a lot of other programs that are much cheaper out there. Cressey's book is like $12 (I think on amazon). 5/3/1 on its own is $20, and that program can keep you going for many, many months.
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Explain #18: "Don't EVER go on a low calorie diet." Seems like that would depend on an individual's body composition, as well as how you define "low calorie".
I think he most likely means that it is better to go on a less extreme diet and training harder (more cardio + training etc).
I'm sure the book is decent, ive heard some mixed reviews on it, but most likely those where from people who already had read 5/3/1. I can't see going to wrong by purchasing this book.
Well 5/3/1 and this book, wouldn't be that useful if you already knew how to train for your goals, and were experienced enough to manage your own trainnig and make progress for years to come. After a while, reading becomes purely for fun, entertainment, as after a while you won't learn something that will magically change your training and cause you to make progress, as it's all the same shit, and you've seen it all before, but it's still fun to read about training.
If you need a lil' help though, go for it!
But I don't think having a collection of beginner books like NROL, this, 5/3/1, muscle revolution, built for show, maximum strength or anything like that is really going to help all that much, as it's basically all the same shit. But reading 2-3 to help get started is probably a good idea, I don't really like the idea of stringing together cookie cutter programs one after the other for the rest of a persons life though.
Well 5/3/1 and this book, wouldn't be that useful if you already knew how to train for your goals, and were experienced enough to manage your own trainnig and make progress for years to come. After a while, reading becomes purely for fun, entertainment, as after a while you won't learn something that will magically change your training and cause you to make progress, as it's all the same shit, and you've seen it all before, but it's still fun to read about training.
If you need a lil' help though, go for it!
But I don't think having a collection of beginner books like NROL, this, 5/3/1, muscle revolution, built for show, maximum strength or anything like that is really going to help all that much, as it's basically all the same shit. But reading 2-3 to help get started is probably a good idea, I don't really like the idea of stringing together cookie cutter programs one after the other for the rest of a persons life though.
Exactly. I like reading them to see if a) they have anything new compared to what else has been printed, which they normally dont. b) maybe as a template where I change around exercises or rep schemes if I'm lazy and want to try something new, or c) to see new exercises that I forgot about or haven't known about previously. Joe has a few of those in BLABA which makes it interesting, but overall its same stuff different book but I still enjoy reading them.
i have heard that the book is kind of a ripoff for what you get. Basically just 20 pages, and it's close to 50 bucks.
I guess if you consider you got wssb for free, then the two combined may be worth it. But for the content and amount of pages alone, to me, it doesn't seem like a great deal.
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It is about 20 pages. However, instead of pictures and directions on how to do every exercise,which would fill a whole bunch of pages, many of them worthless, there are links to Youtube videos for the unique ones. It's a good program, in my opinion.
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It is about 20 pages. However, instead of pictures and directions on how to do every exercise,which would fill a whole bunch of pages, many of them worthless, there are links to Youtube videos for the unique ones. It's a good program, in my opinion.
The WS4SB 3 pdf has 22 total pages. And it's a great looking pdf to boot. It is free. http://www.elitefts.com/ws4sb/WS4SB.pdf
I'm surprised that it's still available considering the Badass release. I get the feeling that this free pdf would be enough for someone with training experience to tweak to taste.
Anyone know how he handles the conditioning side of things, in terms of scheduling them for the "washed up meathead"?
The WS4SB 3 pdf has 22 total pages. And it's a great looking pdf to boot. It is free. http://www.elitefts.com/ws4sb/WS4SB.pdf
I'm surprised that it's still available considering the Badass release. I get the feeling that this free pdf would be enough for someone with training experience to tweak to taste.
Anyone know how he handles the conditioning side of things, in terms of scheduling them for the "washed up meathead"?
On your ME upper day he has you add in a couple rounds of a barbell complex.
On your ME lower day he wants you to run a mile as fast as you can
On your DE upper day he wants you to do 100 push-ups as fast as possible.
These programs seem high compared to many books, and I can't really defend it on a mathematical level. You're paying for program design that's not specific to you, but more specific than a mass market book would be. Generally, you get some email or forum support, too. For those who buy into them, the whole is greater than the sum of the parts.
And as for writing your own, many people either can't, shouldn't, or lack the confidence. Following a series of "carefully" chosen programs like these and books like NROL are a fine option when you consider that. And, without that option, the option is to pay someone for program design, and you know how bad that could suck. At least with these, the stupidity is somewhat vetted.
You could do far worse, but I don't think it's nearly the jump from the free material that the price tag would have you believe.
IMO anyone that does only this thinking that they're going to get in shape for anything that involves more than a few seconds of activity at a time will be disappointed.
You could do far worse, but I don't think it's nearly the jump from the free material that the price tag would have you believe.
IMO anyone that does only this thinking that they're going to get in shape for anything that involves more than a few seconds of activity at a time will be disappointed.
That could be argued . It's a fine and dandy program and in all honesty isn't marketed towards an athletic audience so it's not fair for me to criticize it not being what it doesn't claim to be.
It's different enough from 5/3/1 to be unique. If someone was shopping for a program that was 3x a week and wanted to get stronger and look better it'd be fine. I'm not really convinced that it's better than what's offered by the same author for free but it's certainly fine.
Biggest contentions being the price point and the fact that it's a program and not a template. If it were teaching to fish such as what's offered for free then the price might be more easy (for me) to swallow.
Built Like a Badass/Westside For Washed Up Meatheads
. It's a fine and dandy program and in all honesty isn't marketed towards an athletic audience so it's not fair for me to criticize it not being what it doesn't claim to be.
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