ABBH Questions

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi, I am looking to start this routine in a few days.

I have a few questions however…

In the program there is a 23 day log of what you are supposed to do. But what do you do after those 23 days? I mean the program should last longer then 3 weeks. (do you start again or what?)

Another thing. How many exercises do you use per muscle group?

For example it says sets for chest-10 sets for back-10.

How many exercises would I do for back and how many for chest? Just 1? or is it more?

Thanks alot

2

Hey, there, Zoupa. Welcome to T-Nation!!!

Good choice of programs. I’m doing ABBH currently. All you do is flip-flop the set/rep schemes for the exercise(s) you’re doing and go for another 23 days. You have two set/rep schemes: 10x3 @ 80% of your 1RM and 5x10 @ 60% of your 1RM.

Day 1 for me was

Hammer Strength High Row 10x3
Hammer Strength Bench Press 10x3

Day 25 for me will be

Hammer Strength High Row 5x10
Hammer Strength Bench Press 5x10

If you have MS Excel, send me a PM and I’ll send you the worksheet I put together. The same offer holds for anyone who’s interested.

3

[quote]Another thing. How many exercises do you use per muscle group?

For example it says sets for chest-10 sets for back-10.

How many exercises would I do for back and how many for chest? Just 1? or is it more?
[/quote]

hey,

the first day for instance, do the following:

  1. bp @ 60% of your 1 repetition max x3
    [60 seconds rest]
  2. bent over rows @ 60% 1rm x3
    [60 seconds rest]
  3. bp @ 60% of your 1 repetition max x3
    [60 seconds rest]
  4. bent over rows @ 60% 1rm x3
    [60 seconds rest]
  5. bp @ 60% of your 1 repetition max x3
    [60 seconds rest]
  6. bent over rows @ 60% 1rm x3
    [60 seconds rest]
  7. bp @ 60% of your 1 repetition max x3
    [60 seconds rest]

etc. continue until you have 10 sets of EACH or 20 sets TOTAL consisting of 3 reps each.

as for what to do after you finish? well, you could try ABBH 2.

4

Zoupa, you have to read ABBH and ABBH2.
Everything is explained. Excellent suggestions from TT and Shamr0ck.
I’ve also made an excel worksheet. It’s helpful.
Luca

5

all right so I understand that after the fist 23 days I start at the beginning again:

However I am supposed to switch the rep schemes between the vertical and horizontal planes. Also with the two lower body workouts…

I am guessing I should try to progressively overload the muscles?(consistently up the weight)

6

Zoupa, once you get the spreadsheet I sent you, it will all make sense.

You could re-test your 1RM and recalculate your numbers the second 23-day portion of the program, but it’s probably not necessary.

Honestly, if you hold tight, Chad Waterbury will probably stop by with his thoughts and recommendations. He’s probably just enjoying the holiday weekend.

BTW, for everyone who asked me for a copy of the ABBH spreadsheet, I sent a copy to Chad and asked him to check it for technical accuracy.

7

Zoupa,

You can re-test your 1RM if you feel necessary. But, since you’re switching planes of movement it really isn’t necessary. Just follow my loading guidelines (i.e, don’t approach failure until the last rep of the last set) and you’ll be fine.

The load progression is already written into the program.