I posted this earlier in the ask Chad anything thread, but being in Australia the damn time difference I just missed him
anyways… I was wondering what advice everyone would give in regards to ABBH and lagging arms. I’m about to switch over the exercises for ABBH1 and have included the direct arm work option. After this I plan on doing ABBH2… my question is what you would recommend in bringing the arms up to par with the rest of the body?
I’ve been rowing for the past 6years or so… and as a result have developed a thick trunk with lankyish arms. I’ve called it quits for rowing for now as study doesn’t allow much time for it, so I’m really focusing on creating a balanced and well structured physique. ABBH has created great results thus far, but arms are still behind in comparison. Would people recommend in doing a specialisation program like EDT to catch up? At this moment the 6day a week tricep routine from a previous branding iron looks like something to do after I’m finished with ABBH2… any help greatly appreciated, thanks
I would suggest that you look for articles from coach Charles Poliquin,
I don’t remember the title, but there was a 12 weeks program for arms, to get them big and strong.
Xil, I just finished ABBH without arms option. Tommorrow I’m going to start ABBH2. During ABBH my bodyweight remained constant (187 lbs). I noticed an improvement in the upper body (my pecs are always full) and in the forearms. Concerning arms there are 2 schools: 1st) Mc Robert, Kubik, CW, Joe De Franco.
Mc Robert and Kubik recommend to practically not use any direct arm work till you reach these goals.
deadlift: 500 lbs, squat: 400 lbs, benchpress: 300 lbs. CW in his original
ABBH version does not include direct arms work. Same thing for Joe De Franco in “Training economy”.
2nd) CT and other trainers. In OVT there is a day dedicated to arms. Or his “Canadian cannons” a program dedicated to arms.
I frequently read (T-Mag, Kubik, Mc Robert)is that to get bigger arms you have to raise your bodyweight. Therefore after ABBH2 you may try a different approach: OVT + bulking diet.
Alright… I’ll just forget about the direct arm input for now and after ABBH2 see how things goes, Probably give the 100reps a day program a go whilst doing ABBH. cheers for the input
As Phill mentioned, definitely give my “100 Reps” protocol a trial run with the current ABBH program. It works very well. Use curls and pressdowns (or lying db tricep extensions) as your exercises.
With the 100 reps… is there a diff between say doing 4x25 or 2x50 or am I just splitting hairs here?
And Chad, could you give some guidelines on what exercises you would choose for biceps in the 6day a week training? to me, most of the exercises for biceps work in the same plane and I’m thinking that would just be overtraining… or have I gone on a tangent here
I think in the 100 reps article it says that the more you split up the 100 reps the better. Eg. doing 10 reps 10 times throughout the day would be best but obviously you may not have the luxury to do this. Best to split it up as much as your time allows for it though.
