i just finished the first 23 days of ABBH, now before i moved on to ABBHII i read that i should continue with another 23 days of ABBH with switching the set/rep parameters. so this is what i did.
here are my questions, if i am failing on the front squats, esp the 5x10 parameter in the first half, say around the forth set, am i going too heavy?
second, for the bent over row, which grip would i use? i have been using the pronated. is this correct? as i seem to be able to bench a little more than row.
third, should the weight remain the same thru the excercise or should i imply somr sort of wave loading?
i just finished the first 23 days of ABBH, now before i moved on to ABBHII i read that i should continue with another 23 days of ABBH with switching the set/rep parameters. so this is what i did.
here are my questions, if i am failing on the front squats, esp the 5x10 parameter in the first half, say around the forth set, am i going too heavy?
second, for the bent over row, which grip would i use? i have been using the pronated. is this correct? as i seem to be able to bench a little more than row.
third, should the weight remain the same thru the excercise or should i imply somr sort of wave loading?
thank you for your time![/quote]
Yes, you should lower the load on the front squats in order to reach the 5x10 requirement. Be sure to lift as fast as possible since the scapular retractors can fatigue quickly if undertrained.
Palms up grip for more bicep activation. Palms down for more upper back activation. The choice is up to you.
The load should remain constant during the prescribed sets.
[quote]Chad Waterbury wrote:
I doesn’t really matter as long as you stay within the parameters. For instance, you might choose to use 2 exercises, 5x3 each, to fulfill a 10x3 (30) set/rep volume requirement. As long as the session is <50 minutes, you’ll be fine. [/quote]
How is this for an upper body day
Incline Bench and Decline Bench 5x3
Rows and Chinups 5x3.
Would you throw in any arm work at 10x3 or is it too much?
Can I pm you my program to critique. Thanks.
MW, pardon my intro here but Chad’s recommendations on rep ranges are a total per bodypart per workout. Don’t exceed 50 reps for any bodypart at any given workout. Hope that clears it up a bit.
Best,
DH
[quote]Monster Wong wrote:
Thanks for your answer, Chad. but i’m those people who do very well with bodypart splits, and your recommend rep range for fat loss is 24-36reps, session per week is 2-3, why can’t i do 36 x 3 in one workout? that’s the maximum total volume you recommend per week… [/quote]
[quote]Disc Hoss wrote:
MW, pardon my intro here but Chad’s recommendations on rep ranges are a total per bodypart per workout. Don’t exceed 50 reps for any bodypart at any given workout. Hope that clears it up a bit.
Best,
DH
Monster Wong wrote:
Thanks for your answer, Chad. but i’m those people who do very well with bodypart splits, and your recommend rep range for fat loss is 24-36reps, session per week is 2-3, why can’t i do 36 x 3 in one workout? that’s the maximum total volume you recommend per week…
[/quote]
I’m still a little confused about your question. Let’s say you want to work your chest. Are you asking if you can perform a set/rep volume of 36 for 3 different chest exercises? In other words, let’s say you chose 3x12 for the 36 volume. Are you asking if you can perform 3x12 for incline, flat and decline bench?