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Thread: DeFranco

  1. #1
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    DeFranco

    I was looking at the DeFranco skinny bastards workout and some of the exercises, weighted dips for example, say max set 3-5 reps...What exactly does this mean? Is it saying do 3-5 reps for as many sets as possible? What are the advantages of this compared to the weighted dips I do now for the wbb1.1 which is 4 sets of 8-12 reps? Also I plan to get off the wbb1.1 for the summer and do the DeFranco Skinny Bastards workout that also includes running and other agility workouts somedays and it calls for supersets, I was wondering the advantages of supersets also. Thanks.
    Last edited by SteveW; 03-30-2008 at 11:28 AM.

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    Quote Originally Posted by SteveW View Post
    I was looking at the DeFranco skinny bastards workout and some of the exercises, weighted dips for example, say max set 3-5 reps...What exactly does this mean? Is it saying do 3-5 reps for as many sets as possible? What are the advantages of this compared to the weighted dips I do now for the wbb1.1 which is 4 sets of 8-12 reps? Also I plan to get off the wbb1.1 for the summer and do the DeFranco Skinny Bastards workout that also includes running and other agility workouts somedays and it calls for supersets, I was wondering the advantages of supersets also. Thanks.

    by dips i think he meant 3 sets of max reps. supersets work your muscles until you cant lift the weight anymore (ideally). its more of an endurance thing.

  3. #3
    Getting Better..... bigmoney's Avatar
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    it means you work up to a set where you can only do 3-5 reps maximum

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    I feel like Defranco supersets opposing muscle groups. The advantage to this is that you can finish your workout faster without reducing your recovery time between sets.
    .

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    Not to hijack this thread, but I had a question regarding this routine as well. What is the proper way to work up to a 3-5 rep max? How many sets should I do before? Do you find the proper weight for each set using percentages of your max?

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    Quote Originally Posted by SteveW View Post
    I was looking at the DeFranco skinny bastards workout and some of the exercises, weighted dips for example, say max set 3-5 reps...What exactly does this mean? Is it saying do 3-5 reps for as many sets as possible? What are the advantages of this compared to the weighted dips I do now for the wbb1.1 which is 4 sets of 8-12 reps? Also I plan to get off the wbb1.1 for the summer and do the DeFranco Skinny Bastards workout that also includes running and other agility workouts somedays and it calls for supersets, I was wondering the advantages of supersets also. Thanks.
    how I understand it: use a dip belt and attach plate(s) to it and do dips. this will take a session or two to get the weights right. use enough weight (bodyweight & plates) so that you can only do 3-5 reps.

  7. #7
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    I already do weighted dips with a 15lb dumbbell. It says work up to a max set, to me that says do as many sets as possible of 3-5 reps with a certain weight but to me that does not make sense. Here is the link, I would like some opinions on this workot if anyone has any.

    http://www.defrancostraining.com/art...s_westside.htm
    Last edited by SteveW; 04-01-2008 at 10:51 AM.

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    Banned markdk86's Avatar
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    Jesus Christ people. Work to a set of 3-5 max is handling a weight that you can only lift 3-5 times. You don't jump right into max effort, work your way up to the 3-5 max set. Stop complicating the simple.

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    Start with bodyweight or a weight I already do 4 sets 10 reps of?

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    Banned markdk86's Avatar
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    I warm up with bodyweight working up until my 3-5max.

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