Sets per Muscle Group: Chest 10, Back 10
Movement Plane: Horizontal
Examples: Flat Barbell Bench, Barbell Rows, Seated Cable Row (both back movements using a pronated grip with the width the exact same as bench press)
Reps: 3
Load: 80% of 1RM
Rest: 60 seconds between supersets (i.e. train chest, rest 60 secs, train back, rest 60 secs, train chest, rest 60 seconds, etc)
Am I correct in assuming that the workout should look as follows:
Flat Barbell Bench @ 80% of 1RM x3
IMEDIATLY followed by
Another Horizontal Plane chest exercise @ 80% of 1RM x3
REST 60 seconds
Barbell Rows @ 80% of 1RM x3
IMEDIATLY followed by
Seated Cable Rows @ 80% of 1RM x3
Rest 60 seconds.
Repeat 9 more times.
I did the workout exactly as I just posted today and it came out to be about 35 minutes. I made every rep slow and deliberate and rested exactly 60 seconds between supersets.
Does this seem like the workout is adequate maybe its just because its the first day but it seems a little weak to me.
actually you only do 1 chest exercise and 1 back exercise, so it should be flat bench press, rest 60 sec, barbell row, rest 60 sec, bench again, ect, ect.
And the reps should not be slow and deliberate, the eccentric portion should be controlled and the concentric should be as fast as possible with good form.
[quote]Lackzoom wrote:
actually you only do 1 chest exercise and 1 back exercise, so it should be flat bench press, rest 60 sec, barbell row, rest 60 sec, bench again, ect, ect.
And the reps should not be slow and deliberate, the eccentric portion should be controlled and the concentric should be as fast as possible with good form.[/quote]
With only 10 sets each body part wont that put my workout somewhere around 20min. every other day?
That doesnt seem like enough of a workout. Or am I mistaken?
you are mistaken. . . I did ABBH earlier this year and I can’t remember how long they took. The upper body day about 40 minutes or so, with a good warmup and what not. But definitely longer than 20 minutes.
[quote]HERO wrote:
Lackzoom wrote:
actually you only do 1 chest exercise and 1 back exercise, so it should be flat bench press, rest 60 sec, barbell row, rest 60 sec, bench again, ect, ect.
And the reps should not be slow and deliberate, the eccentric portion should be controlled and the concentric should be as fast as possible with good form.
With only 10 sets each body part wont that put my workout somewhere around 20min. every other day?
That doesnt seem like enough of a workout. Or am I mistaken?
[/quote]
The workouts are short but I am doing this program and right now I am sore as hell!!
[quote]HERO wrote:
With only 10 sets each body part wont that put my workout somewhere around 20min. every other day?
That doesnt seem like enough of a workout. Or am I mistaken?
[/quote]
Give it a chance for a few sessions. If you feel you aren’t getting “enough”, then add in some of the optional arm work, as outlined in the article.
[quote]duke wrote:
With some recent hernia pain stopping me from going as heavy as I’d like, I decided to begin the ABBH program, using lighter weights with higher reps.
Very pleasing early results.[/quote]
If you are using lighter weight and higher reps then you are not doing the ABBH program!
[quote]Lackzoom wrote:
duke wrote:
With some recent hernia pain stopping me from going as heavy as I’d like, I decided to begin the ABBH program, using lighter weights with higher reps.
Very pleasing early results.
If you are using lighter weight and higher reps then you are not doing the ABBH program![/quote]
Allow me to explain;
I was using higher percentages of load with lower reps until I experienced some niggling pains.
The ABBH program calls for lower percentages of 1RM than I was using, along with higher set/rep ranges than I was using.
Is this not less weight with higher reps?
It is the ABBH as detailed in the article. Why would you shoot me down when you don’t know what I was doing previously?