Chad,
I’ve been doing your ABBH program for a couple of weeks but injured my knee 3 days ago playing rugby. Leg training is off the menu for anywhere between 2 weeks and a month. How should I adapt the program? Just more rest days, or train upper body more, or move onto a different program/split altogether?
I appreciate any advice you can give me. Thanks.
Chad,
I’m about to embark on your Anti -Bodybuilding program and was wondering where can i fit workin out my forearms and rotator cuffs into the program since i lag big time in forearm development?
thanks
Yeah I just wanted to perform the regular protocal for the main max/dynamic movement then for assistance work use you QD parameters. Thanks for the reply CW.
Mike I see what you are saying. But I prefer to follow traditional protocal for max/dym main movements. I tried combining dynamic days for a while so I could go on a 3 day split but like the 4 day better for now. This is what I am doing now to work QD in (I am only using the QD parameters here):
mon max sq movement
QD strength for assist lifts
wed max bp movement
QD endurance for assist
fri speed box
QD hyper/strenght for assist
sun speed bp
gpp:waterbury walks
calves
bi’s
band work
I am going to do this for 4 weeks then switch to a traditional twice a week rotation using 8x3 parameters or something along those lines for 4 weeks then test (sorry for the hijack!).
EazyMoney,
Is there a better way to train for power other than isometrics?
A better way to state it is: Anything is better than isometrics when training for power. I do not use isometrics.
If you want to train for power: train heavy and train fast, but not at the same time.
KnightRT,
There’s that old test where you perform a 5RM, rest 5 minutes, then perform as many reps as possible to determine your “muscle fiber make-up.” I’m not sold.
It’s not really important what the trainee’s muscle fiber make-up consists of; what’s important is the trainee’s goals. If you want maximal strength, lift heavy. If you want speed, lift fast. If you want endurance, perform long duration sets. Don’t worry about the muscle fiber make-up.
LaxDawg,
You’d think that I would have a good answer to your question, but I don’t. I haven’t been to Gold’s or World Gym since I have my own facility. I’d imagine that World would probably have the best powerlifting equipment.
KnightRT,
Your question about overtraining is a good one. Generally, some very light cardio is better than complete rest. Other factors include your heartrate in the morning and how quickly your heartrate recovers between sets (compared to previous data).
Deanosumo,
Train your upper body more often.
jreed,
Your forearms are going to get a massive wake-up call. Don’t add extra forearm work.
You can add in some external rotation exercises at the end of your upper body sessions utilizing 3-4 sets of 6-8 reps.
EazyMoney,
Obviously, I was a little “over the top” with my isometrics comment, but I don’t like them. But it also depends on how you define them. I really like heavy supports (technically they’re isometrics). But pushing against an immovable object in an attempt to increase your power (speed) is like standing still in an effort to run faster.
I’m bulking right now and am on my last week of ABBH1 and plan on starting ABBH2 after this. I’m 6’ weighing about 84kg with about 10/11 bf%. I’m cycling my carbs, but everyday I take in 270g protein and 70g fats.
ABBH has given great results thus far, but my biggest lagging point is my arms. I was wondering what you would recommend in bringing them up to par? I added the direct arm work to ABBH. After ABBH2 I’m thinking about using your 6days a week for killer arms that you outlined, I was wondering if you could give some exercises for biceps as well. Do you have any other tips in helping them grow?
Thanks
I’m seeing more and more splits that use what i’m assuming to be a shock approach to building muscle by training a muscle before it has recovered.
For example:
In Berardi’s “The Creation Continues” he performs 3 sets of 15 bb curls the day after 8 sets of chins(8-12 reps). The whole program is designed more for strength but he says:
“By utilizing a higher repetition approach, these body parts are metabolically challenged and called upon to adapt.”
This is different than something like your 6-day triceps routine or QD because the volume is much higher and he doesn’t touch his biceps for many days after all this.
Also:
John Paul Catanzaro recently wrote a program in “The Cat’s Lair” that uses twice-a-day training. One day includes two consecutive arm workouts so you’re blasting a muscle just hours after you did the same.
Do these methods actually work by “shocking” the muscle into growing? Should they be reserved for advanced trainees? Or is that even the point of attacking a muscle before it’s finished rebuilding?
Thanks
Gents and Ladies,
I’m off like a prom dress. Thanks for keeping me company!
if you ever make over to nyc let me know in advance I’ll find you some awesome bands to check out…maybe you’ll see the next “big thing”…Shit i saw interpol and the yeah yeah yeah’s at this empty bar on avenue A called brownies a few years back…they played to like me, a couple of my friends and the bartender!!
Hey Chad, I’ve just completed ABBH and I’m going to start ABBH2. A few questions:
1)Day 7 - Have I to perform Squat 6X5 then Crunches 6X5 then Donkey 6X5 ?
2)Day 9 - Repeat the sequence for 2 more weeks. Have I to use the same loads ?
3) At the end, switch movement plane:
so in day 25 (pressing-pulling) have I to use 4 giant sets with 12 reps ?
In day 27 have I to perform 3X5 deadlifts then 3X5 crunches then 3X5 calf raises ?
Thanks
Luca
BeAman13, concerning Whelan’s training. If I remember well, Bob is a gym owner and writes papers for “Hardgainer” a magazine I used to read before discovering T-Nation. All the papers in this magazine recommend for hardgainers:
- Eat,eat,eat.
- No steroids
- Train 2 X week with only big compound exercises.
If you like, give this training a try for a couple of months and see what happens.
Luca
Chad,
TC here. Just wanted to thank you for doing this. Great info!!
CW,
I second that comment by TC!
Stop by any time,
Wondering what your thoughts are on program design. As of the last couple of years I have done full body routines. The routines focus on squats, deads, snatch and clean variation,bench press, one arm rows you get the idea the basics. I very rarely do any accesory work.
What would you consider to be a more effective routine structure as I only w.out twice per week?
workout 1
starts of with( 5 sets of 3 for everthing)
- snatch(blocks abovwe knees)
- p.clean " "
- Oly back squat
- Bench press
- abs hanging pike
1.Would you do this for 6-8 weeks and then change the order
- Oly back squat
- Bench press
3 snatch(blocks abovwe knees)
4 p.clean " "
or would you change the order and or rep ranges from week to week or workout to w.out
- I really like sticking to routines for long periods at a time how could I incorporate different rep ranges
- your thought on periodization
I really do well when I stick to 90-95% weights and do mutiple singles (auto regulatory clusters) so I don’t know if am that gung ho about the whole periodiztion thing
thanks