The information contained in this page was posted by user. We couldnt be more excited to announce the 2nd annual strong bastard 911 sb911 transformation contest and this year has bigger and better prizes. It enabled him to reach singledigit bodyfat levels for the first time in 20 years, while simultaneously improving his strength and muscularity. Crossfit bodyweight workouts compiled and edited by shane skowron. Most of these people are dying to know the secrets of getting bigger and stronger. It is not intended to be a substitute for informed medical. I still receive dozens of emails and phone calls every day regarding this program. Initially, we only unleashed the strong bastard 911 program exclusively for the defranco insiders our membership site but the results were so unbelievable, we knew we had to put the complete system together and offer it to the everyone the full sb911 workout program comes with the easytounderstand and easytofollow main manual, the massive vip sb911 video library, and the printable 11.
The editors and publishers advise readers to take full responsibility for their safety and know their. Defrancos nutritional supplements nutrition treatment. Questions or advice not related to todays topic should be directed towards the stickied daily thread. Best selling, effective fitness program proven to build muscle, lose fat, and get stronger.
Incline dumbbell press 3 911 decline smith machine press 3 911 dips 4 911 closegrip bench press 4 911 cable crunch911 3 smith machine hip thrust 3 911 workout 2. The choose your own adventure programming model allows you to plug in your favorite exercises and customize each workout to your liking. Manipulating 4day training splits over 3 days joe knows. I would look into triphasic training for anyone that is curious why he made the program the way he did. Im interested in when this comes out, because i am in serious need of some changes with my program. Noticeable differences with an effective abs program, such as sixpack finishers, the differences in your body and core become noticeable. Been hitting the weights about 18 months now and looking to change to this program as im starting to plateau on a push pull legs routine ive been doing. Consult your physician before starting a fitness program. We are also launching the sb911 program to you our new sb911 program was first released only to our defranco insider community. Strong bastard 911 diet template 2017 v1 free download as excel spreadsheet. Even after almost two weeks of listening to this, i still find myself laughing at it. It is not intended to be a substitute for informed. Workout programs sb911 strong bastard 911 results 1 to 2 of 2 thread. The original westside for skinny bastards was the most popular article ive ever written.
It was a little more than a year ago when i finished up the strong bastard 911 program and sent in my after pictures, video and essay for the transformation contest run by joe defranco and jim smith. Before you head back into the gym, print out this quick and super effective shoulder warmup. In addition, triphase training contains workouts created specifically to bring up lagging muscle groups, which are to be used after completing the 9week triphase program. My lab is the weight room and my lab rats are my athletes. Unless you already have an incredibly strong core and washboard abs i recommend holding off on trying the hardcore workouts and starting with something easier. If you dont do anything, you can expect no results. The information on this page is for educational purposes only. Strong bastard 911 bigger stronger leaner forums t. This is what my template has looked like for quite some time.
Each phase is three weeks long and targets a specific training variable. But, since it was so effective to our community, we decided to release it to the public so everyone can experience. Ive heard that joe defranco is creating a westside for skinny bastards 4, named strong bastard 911. Has anyone tried the program strong bastard 911 by joe defranco onto my second phase but just wanted to know if anyone on this forum has tried it and if so what you thoughtresults from it. Triphase training is a 3phase workout program designed to add overall mass to your body. If anyone doesnt know, its a workout album that arnold schwarzenegger made back in like 1980 or something. I was wondering if anyone here had tried out the sb911 program by joe defranco, im a big fan of his and want to try this. Ive been following the same template with tweeks here and there for about 3 years. The program that was once reserved for members of our defranco insider community is now available to you and you could be getting paid to train. Any brahs on here that are members of the defranco insider. If you are just starting out, try the rookie abdominal workout first. Anyone have any experience with defrancos strong bastard. Strong bastard 911 diet template 2017 v1 physical exercise.
Legs and abs exercise sets x reps squat 4 x 911 oneleg leg press 3 x 911 leg extension 3 x 911 romanian deadlift 4 x 911 lying leg curl 3 x 911. Our new sb911 program was first released only to our defranco insider community. Sb911 strong bastard 911 results 1 to 2 of 2 thread. It can be used for late beginners and intermediate trainees. With intelligent programming, and dedication, you can have your cake and eat a little bit of it too ideally post workout for an optimal insulin response. The workout itself only takes about 45 minutes, and here. It is not intended to be a substitute for informed medical advice. Today we are announcing the strong bastard 911 sb911. Our weekly thread to discuss a specific program or training routine. The new strong bastard 911 program will become your favorite workout template for years to come. Bill bain purchased the strong bastard 911 program.
The results depicted on this website are actual results of real clients who followed the workouts and advice described in the strength system. Strong bastard 911 box squats 121kg 267lbs x 5, 108. Its so funny to listen to, but for the first time ever in my life, im enjoying working out. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Due to recent changes in law from the ftc, it is required that all companies identify what a typical result is. Would you be so nice to give feedback when the program is uploaded. It will give you a dynamic blueprint to help you reach your goals faster and each 11week run through the program will be unique, effective, and completely customized by you. Developing the ageless athlete protocol, smitty has created the solution for all lifters and athletes who want to train pain free and reach their goals in and out of the gym. He has dedicated his life to helping others fall in love with fitness. These guys usually sound as if theyve been training their. This is a base building training system for lifters chasing the most amount of muscle size and strength as possible. It is the perfect sequence to unlock and activate the shoulders. Just looking for a bit of advice regarding the defranco strong bastard 911 program. My 11week strong bastard 911 sb911 contest experience showed me that it is indeed possible to enjoy gains toward multiple fitness goals simultaneously.
Abdominal workouts guidelines there are three workout levels in this manual. My 11week strong bastard 911 sb911 contest experience showed me that it is indeed possible to enjoy gains toward multiple fitness goals. This program is called strong bastard 911 because the three main phases are 3 weeks each, making 9 weeks and then there is a deload week as well as a testing week, which makes a total of 11 weeks 911. Shoulders, legs, calves multijoint exercise onearm upright rowsets reps barbell shoulder press 4 911 alternating dumbbell. Microsoft word shredded next level workout plan by guru mann. Download as xlsx, pdf, txt or read online from scribd. Going through this contest was a real turning point for me with both my personal training business. Strong bastard 911 sb911 phase 3 power going into the last phase of the strong bastard 911 program. I have no doubts joe and smitty have a top notch routine here, just looking at it, its going to kick my ass and every second will be worth it. The choose your own adventure programming model allows you to plug in your favorite exercises and customize each workout to your liking while staying true. Westside for skinny bastards a modified lifting program. Also, i created hiit max, a 60day training program that effectively burns fat and builds muscle. Rebuilt is the program that completely transformed joe defrancos body and health. But, since it was so effective to our community, we decided to release it to the public so everyone can experience the single best.
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