I just completed Chad’s anti-bodybuilding hypertrophy workouts. I made good progress, and it felt good to do a down home, simple workout. My question is, what sort of workout would be appropriate to embark on, so that I can build on my gains? Should I repeat the program, or should I do a lower intensity, higher volume routine? I would apprciate Chad chiming in. Sorry if this was already discussed. I’ve been away from the forum for the last couple of months.
If you are still experiencing good results, continue for another 3 weeks. Here’s what you need to do:
Change the method to the opposite movement plane. In other words, use the 10 x 3-5 method for the vertical plane for the next 3 weeks. The horizontal plane will be 5 x 10. Also, switch the lower body exercises so the hip dominant (i.e. deadlift variation) is switched to the opposite method. Do the same for a squat variation.
Good Luck!
A possibility, if you liked Anti-BB, is to switch it around.
Example
Day 1
Chest 10 and back 10
Plane: Vertical
Reps: 3
Exercises: Dips and Chins
Day 3
Thighs 5 Abs 5 Calves 5
Reps: 10
Exercises: Deadlift, Decline Sit-ups, Seat Calf Raise
Day 5
Chest 5 and back 5
Plane: Horizontal
Reps: 10
Exercises: Bench and Bent Row
Day 7
Thighs 10 Abs 10 Calves 10
Reps: 3
Exercises: Squat, Pike, Standing Calf Raise
And then just follow this on with the examples from Anti-BB. Another possibility is to do a 5x5 program, similar to Joel’s RR&D program.
Since the writing of my RRD article, I really have changed my views on training. A few of changes that I would make to the program outlined there are:
-
I’d cut a lot of the minor work out. (i.e. Direct forearm and trap work)
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I’d never have anyone doing 5x5 with 4 exercises in one workout; I’d go with 2-3 and more frequent workouts.
If anyone cares for me to elaborate on how to set things up, just ask.
J
Excellent. That was the one, the only real sticking point I had with the program. We’re definately in agreement now.
Not that you needed my approval, but hey… I’ll give a thumbs up anyway. 
If it helps, one of the best routines I’ve ever done was a 5x5 upper/lower body split, 3 exercises per workout, performed every other day. This approach is definitely one of my favorites.
I guess I don’t really need to add my “thumbs up” to the 5x5. But I will anyways. :-))
Joel: I’d be very interested in seeing how you would set up a 5x5 program now. Especially compare it to your original 5x5.
Hey Patricia, I can answer your question! Lemme PM you…
Mister Merrow: gotcha PM. T’anks!
Ditto what Patricia said Joel. It would be neat to see how the 5x5 has evolved.
Is there any reason that PM can’t be posted? Inquiring minds want to know!
A new/modified 5x5 sounds very interesting…
Since the publishing of that article, I’ve become a strong believer in short frequent workouts. When you leave the gym, you should feel fresh and motivated, not tired and rundown. This has become an essential part of my training philosophy. Overly long and tiring workouts slam the CNS and even when working out only 3 times weekly, you’ll lose motivation and will start to loathe the thought of having to train. When this happens, you lose. You are wasting your time in the gym if you are running on a drained CNS. Chad and I just wrote a wonderful article on this very subject (the CNS/overtraining/workout frequency). My current views are to train short, and train often. It’s a wonderful feeling leaving the gym fresh! I guarantee that if you try this approach, you’ll never go back to 60+ min workouts.
Here is the 5x5 split (you can apply this to other rep ranges besides 5x5 as well):
Day 1 (Chest and Biceps)
A1) 30-degree incline DB Bench Press
A2) Incline Bicep Curls
Day 2 (Quad Dom Legs and Calves)
A1) Narrow Stance Squat
A2) Calve Press in a Leg Press Machine
Day 3 (Back and Triceps)
A1) Pullups
A2) Dips
Day 4 (Hip Dom Legs and Shoulders)
A1) Deadlift
A2) Standing DB Military Press
Day 5 Off
Repeat the 5 day cycle back to back for the duration of your program. Also, perform abdominal training outside of the gym once to twice weekly whenever you have some spare time to “destress.”
If you are motivated, skip day 5. I’m telling you, you are going to feel so fresh that you’re just going to want to train. You’ll look forward to your training sessions, everytime. You get to train more frequently, make more progress, and feel better than ever while doing it.
Joel
Thanks to all that replied. The curious thing that I found was that I seemed to put more size on by doing more sets, but staying away from failure. Kinda like the article advocating longer workouts, in this week’s issue. Perhaps, instead of rep ranges per set, we’re better off speaking in terms of total reps per workout and %1rm.
I used to get good progress by mixing in workouts with 15 reps per set, but I wonder if I’m better off ditching the high rep ranges, now that I have five years of steady training under my belt. The % 1rm is somewhere in the 50% range, in order to do 15 reps. Maybe that sort of load is too load, given my training age.
First off, J-Mar, that’s some quality stuff, bro.
C-Dubya, you’re not slackin’ either, chief! I do have a quick Q for you, C-Dub. Let’s say that someone was following ABB protocol and didn’t get the 10x5 during his last workout. Perhaps he overestimated his 80% 1RM or was overzealous in his weight selection. What would your suggestions be? Attempt the 10x5 again next session, assuming the trainee achieved 5 reps on the first 5 to 9 sets?
My man Timbo,
As usual, your line of thinking is correct. How do you know if you chose the right load to begin with (i.e., 10 x 3)? For the first 10 x 3 workout, the trainee should be extremely close to failure on the third rep of the tenth set. This should allow for 10 x 4 for the same exercise the following week. Ideally, the trainee would hit 10 x 5 the next workout by using some serious effort. But sometimes, this does not happen. It can be due to so many factors such as: neuromuscular efficiency, lactic acid clearance, training age with heavy weights, and muscle fiber make-up. If the trainee achieves more than 5 sets with five reps, then yes, try it for one more week in order to hit the 10 x 5. If the trainee still misses it, then change the method/plane and start the plan over.
Hope this helps brother.
If you were to do a 5x5 upper/lower split after ABB, how would you structure it?
Would you go with the one day on/next day off cycle (like ABB), or would you go something like M/T/H/F?
Also, would you superset the exercises, ala OVT, or have them separated? And what about rest intervals?
If you have programs that have worked well post-abb, I’d love to hear them.
Thanks,
Mike
Here’s a good post-ABB program:
Day 1
Exercises: Barbell Bench Press/Seated Row superset
Sets: 5
Reps: 5
Rest: 60s
Exercises: Skull Crusher/Barbell Curl superset
Sets: 4
Reps: 6
Day 2
Exercises: Back Squat/Lying Hamstring Curl superset
Sets: 5
Reps: 5
Rest: 60s
Exercises: Back Extension/Standing Calf Raise superset
Sets: 4
Reps: 6
Rest: 60s
Day 3
OFF
Day 4
Exercises: Incline DB Bench/Supinated grip Pulldown superset
Sets: 2
Reps: 25
Rest: 90s
Exercises: Military Press/Tricep Pressdown superset
Sets: 2
Reps: 25
Rest: 90s
Day 5
Exercises: Deadlift/Split Squat superset
Sets: 2
Reps: 24 (12 on each leg for split squats)
Rest: 90s
Exercises: Decline sit-ups/Seated Calf Raise superset
Sets: 2
Reps: 25
Rest: 90s
Day 6
Off
Day 7
Repeat Cycle
There are scads of variations, this is just one that most people might not be familiar with. This cycle is for hypertrophy purposes.
Chad:
Do you forsee any problems with following a M-W-F-Sat protocol with your anti-BB and Post-anti-BB workouts?
I am kind of like the family trainer and a couple of my members have strict schedules.
Thanks,
C13
Joel,
Your program intrigues me since I’m sick of leaving the gym feeling like I’ve been hit by a bus. Two questions regarding the program-
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I’d be primarily doing this for fat loss. How oftern would you reccommend I mix HIIT sessions into this mix?
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What kind of supplement stratgey do you reccommend as far as post-workout? I’m not sure I want to be slamming full servings of Surge after each workout- between the cost and the calories/carbs, it seems excessive in that I wouldn’t be causing enough muscle damage to fully benefit from a full serving. Do you agree, or do you think that the full serving is OK?
Thanks for the tips!
I’m very curious to know what kind if gains folks here have made doing something like a 5x5 with 2-3 exercise program.
I’m thinking of trying this after a week off (shoulder problem). Chad or Joel, would you recommend this set/exercise scheme for coming back after a slight injury?