I wanted to embark on Chad Waterbury’s ABBH 1, ABBH 2, and Quattro Dynamo and was just wondering what were your gains in LBM and arm size since the programs except Quattro Dynamo call for no direct arm work. Also if you can, tell me what supplements you used while on the prgram.
Thanks
direct arm work is almost never needed you can use more load on those muscles doing heavy push n pull movement
cw recomends climbing a fat rope and rack lock outs for bis n tris if you insist…Ive tryed the rack lock outs and pullups with a towel…this man knows his stuff.
suplement with whatever you like but remember to eat more
If you’re looking for arm development, I can highly recommend Ian King’s “12 Weeks to Great Guns.” I agree that CW’s programs are excellent and the rope climb and towel pulls are great exercies, but I learned a lot about program design and how to hit all planes by going through Ian’s program.
I did the Ian King arms program a few years ago. I agree it was great to put size on my arms, I gained over an inch during the twelve weeks. The problem was as soon as I went to a more balanced training program, I lost most of that size. Now that I work out more closely to CW’s recommendations, with big movements and minimal direct arm work, my arms finally got past the 18" mark and are actually closer to 19". And I’m keeping the muscle!