At the end of the program, switch movement planes with strength-training methods as described for the original ABBH.
What do you mean when you say “as described for the original ABBH?” I’m confused as to what to do after the 23 days are over for ABBH2 if I want to switch movement planes. I would think that what you meant was to simply swap set/rep schemes between the 12 rep days and the 5 rep days. But then you mention the original ABBH which does not use the same set/rep schemes at all.
Thanks for the response CW. But for ABBH 2, if you’re switching the upper body planes, shouldn’t day 1 go from 6x5 to 6x12? You wrote 4x12 but that’s switching it with the lower body, not with the other plane of the upper body (day 5 is the vertical upper body and it’s 6x12 not 4x12).
Chad, After ABBH, I started ABBH2. A few questions:
1)Day 7 - Have I to perform Squat 6X5 then Crunches 6X5 then Donkey 6X5 ?
2)Day 9 - Repeat the sequence for 2 more weeks. Have I to use the same loads ?
3) At the end, switch movement plane:
so in day 25 (pressing-pulling) have I to use 4 giant sets with 12 reps ?
In day 27 have I to perform 3X5 deadlifts then 3X5 crunches then 3X5 calf raises ?
Thanks
Luca
No you should be striving to increase loads by 2.5% with each successive microcycle with ABBH 2.
No, the giant sets remain on day 5. Day 1 simply becomes 6x12 doing straight sets. Day 5 is still giant sets, but you do 5 reps instead of 12.
No, day 27 should be 6x5 for those movements. You are keeping the exercises order the same, just changing the sets and reps between movement plans (i.e. vertical upper with horizontal upper, and quad dominant lower with hip dominant lower)
Steihl, thanks for your detailed explanations. Concerning ABBH2, yesterday was for me day 9. My gym has no air conditioning so, in order to save time and energy, I decided to perform db decline bench presses (instead of barbell) on the same bench where I performed the flat db bench presses. The benches are narrow in my gym, not very stable, impossible to lock the feet. Luckily I guy helped me with the dbs. Really I felt not safe with this exercise. I wonder if, in ABBH2, is possible to use a 30? incline bench instead of the decline one.
Any comment is appreciated.
Thanks
Luca
I would probably try to do the program exactly as prescribed since I’m sure each exercise has it’s purpose. My guess is that inclines would not be a good choice since there would be too much overlap with the other upperbody day. Inclines are close to the same plane of motion as the vertical presses. But if you have no choice, it’s probably not too big of a deal…
No you should be striving to increase loads by 2.5% with each successive microcycle with ABBH 2.
No, the giant sets remain on day 5. Day 1 simply becomes 6x12 doing straight sets. Day 5 is still giant sets, but you do 5 reps instead of 12.
No, day 27 should be 6x5 for those movements. You are keeping the exercises order the same, just changing the sets and reps between movement plans (i.e. vertical upper with horizontal upper, and quad dominant lower with hip dominant lower)
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Hey gus, are we sure that Day 5 is still giant sets after you make the halfway switch in ABBH2? I was under the impression that the only thing that remained the same were the exercises performed on each day. Otherwise, the high rep days become low reps and the giant sets become straight sets. Does that make sense?
Don’t replace decline bench with incline bench presses - they are too different. If you can’t perform traditional declines, just prop up the front end (where your feet are) of the bench with a few plates, or perform flat bench presses.