ABBH Substitutes

Training Bodybuilding
1

Hi all,

Id like to begin Chad Waterbury’s ABBH program.

Any help here would be appreciated:

i) Is there any BB/DB exercise I can substitute for the Seated Cable Row, (im working with a barebones setup)?
ii) Chad specifies a load for the hanging pike (60% of 1RM) - how would you modify load here?
iii)For chins and dips, he recommends 5 10 at 60% of 1RM. I cant do 10 ‘normal’ chins. Though I havent checked, I suspect 60% of 1RM would be more than, not less than, my body weight (think about 165lbs).
I can do about 6. Any suggestions? Perhaps that would indicate this is too advanced for me…

2

Hiho…

i) You could probably do seated/standing BB/DB rows instead of cable rows.
ii) Well if you can do one rep with a 10 pound DB between your legs, try doing the reps you are supposed to with a 6 pound DB…
iii) I remember reading in ZEB “Uber chin-post”, that if you wanted to ease up on chins/pull-ups, you could support your legs on something, e.g. a bench, so it’ll be a bit easier to get the reps done.
That would also be more beneficial than doing the reps on a lat-machine.

I hope I was to any help…
Yours/Tears.

3

i) Use an incline bench with a 45 degree angle. Lay face down and perform the rowing exercise with dbs while keeping your palms pronated.

ii) Increase resistance by holding a light db between your feet.

iii) Perform lat pulldowns as your substitute exercise.

4

Hi
Just a couple of dumb newbie questions …Whats a hanging pike and a pronated grip?

mig

5

Pronated = palms down.

6

http://www.t-nation.com/readTopic.do?id=459290

for hanging pikes, scroll down. you can find this stuff pretty easily, just use the search engine for most questions on exercises.