Hey everyone,
I’ve been lurking for some time, and I just thought I’d ask a few questions regarding an ABBH program
Here’s my question:
I’m a beginner (relatively new to weightlifting) and as such, I have yet to learn some technique of certain lifts. Could someone (maybe Mr. Waterbury) help me design a new ABBH-style program with the following concerns -
I can now perform two reps of pronated-grip pullups at bodyweight, is there any way to integrate this into ABBH? Previously, I’ve been doing an ABBH style program with Supinated Chin ups, and my reps went up from 3 to 5 and I gained weight; I’d like similar results for pronated grip pullups. I also can’t do dips (sternum problem I’ve read about on the forum), so what would you guys recommend for vert-plane pressing for a beginner (military press? or >45 deg Incline Press?) Also, I’m not sure I’ve learned the proper technique for Bent-Over Barbell rows, could I substitute another exercise for Hori-plane Pulling (cable Rows maybe? or Dumbell Rows?) Basically, I want to make sure to incorporate enough posterior chain development. Any help would be GREATLY appreciated.
Thanks for the site, I’ve seen it before, and it does help
I was thinking maybe incorporating Waterbury’s Single’s club principle for hypertrophy and do 14x2 Pronated Pullups w/60 sec rest intervals and then superset 3x10 Horizontal Upper like Bench Press and Seated Cable Row
Then the other upper body day maybe 10x5 Military Presses and Supinated Grip Chin Up Supersets
So it looks like
Upper Body Day 1
A) pullups 14x2 60 sec RI
B1) Bench Press
B2) Seated Cable Row
(superset 3x10 reps 60 sec RI)
Upper Body Day 2
A1) Explosive Push-Up
(8-12x3 30-60 RI)
B1) Military Press
B2) Supinated Chin Up
(Superset 10x3-5 reps 60 sec RI)
What do you guys think?
As an addition, I’m consuming significant calories for hypertrophy, I can clarify if necessary)
Can you not perform Lat pulldowns with strict form and stick to the reps/sets outlined in ABBH. This will help you to increase your chins in the long run.
Other option is get a weight releaser or partner to do assisted chins or perform as many clean reps as you acn then perform negatives for the remaining. Jumping up to the top and slowly lower your self.
On the other I vote for bent over DB rows with strict form. Really concentrate on activating the back not the bi’s.
I would also like to suggest giving this and any program from this site (and evn further due to you being a newbie) a run without changing it. They are proven and are designed for a reason.
By the way I forgot to welcome you. Also any further ?'s dont hesitate to ask.
Hey everyone!
I just wanted to say how exciting it was for me to hear responses from you guys who I’ve been reading for so long, thanks
Yeah, I definately agree its better to go with the experts’ programs exactly as outlined especially because i’m a newbie, and i know coaches hate when kids change their programs and claim they didn’t work.
I asked Coach Waterbury, and he said it looked OK - I’m going to give it a try and see how it works, maybe I can post an update!
I just had one more question - do you guys think I could substitute Front Squats for Full Back Squats on Lower Body day 1 because I have trouble with form on Full back squats, and any suggestions for alternate ab exercises besides Hanging Pike would be greatly appreciated (as I can’t complete a pike yet)
Thanks Again!
You could sub them but I would suggest not. This not being because I feel that the full squat is better but you will benefit from doing a movement you are not good at. Focus on your weakness.
Pick a weight that you can do the sets and reps with correct form. You will benefit greatly from this. Many times it is not how much weight you move but how well you move it. So suck up your pride drop the weight down and nail the form or you will dodge this great movement forever.
Take your time and learn the exercises, your form will get better the more you do them, practice makes perfect.
as for the hanging pikes, these are asskickers, if you cannot perform these an alternative would be to
lay on a bench with your butt on the edge and let your feet go below the level of the bench, almost but not quite touching the floor. now do a strait leg raise to vert and lift your hips for a reverse crunch. you can add weight as you go.
keep trying those pikes they are killers but they are worth it.