T Nation

ABBH Confusion + a Couple Questions

I’ve been reading alot on all the Chad Waterbury exercises he has to offer, i downloaded the pdf that gave you all of them and i decided to begin with ABBH I. On the chart in the pdf it tells you to do flat BB bench press with BB rows, BB front squats, hanging pikes, and standing calf risses the next day, dips and chins the next day, and deadlifts, seated calf rises, and decline sit ups the next day.

My question is do we always have to do those exact exercises or can we do variations of lets say abs or different rows??.. another question is how can i incorporate a little bit more sholder exercises in the workout cause that is a really week pint for me.

Another question is, my parents are always on a tight budget, and we usually get enough food for three meals a day, and one day when i tried to eat six meals a day they were freaked out on how much i ate, So what are some good ways to eat massive on a budget?? are there any college guys out here that have dealt with this??

and my final question is, ive been reading through many magazines and i saw many other supplement companies. Also in GNC i went and they said one was really good. The info in the magazine looks pretty deceant but i dont know if it really is legit, and the guys at GNC are bulls*****g me to buy there stuff (plus its soooooo pricey) I searched many articles on those supps and i found out that many ppl diddnt like it> So i noticed that Biotest is THEE supp that everyone uses, soo i was wondering what supps from Biotest can do that others says it “can” do?? Thank you everybody answering these questions would really help me out!!

P.S. Sorry for all the questions its just that i didnt want to start a million topics i know that can be a neusance.

P.SS. IM 17 yrs old 5’8 140 Lbs…( i know i have alot to gain thats why im trying this routine and seeing how to eat alot more!!)

The basic template for ABBH is

Horizontal upper body
Quad-dominant legs
Vertical upper body
Glute-dominant legs

Dips are technically a horizontal push - just replace dips with shoulder press and do as prescribed.

I’d say stay with the same exercise for four weeks, then rotate.

Invest in some whey protein and stock up on milk. And cottage cheese, if you can afford it. Otherwise, do the best you can food-wise.

"Another question is, my parents are always on a tight budget, and we usually get enough food for three meals a day, and one day when i tried to eat six meals a day they were freaked out on how much i ate, So what are some good ways to eat massive on a budget?? are there any college guys out here that have dealt with this?? "

Get yourself a regular protein powder and drink milk, eat peanut butter and jelly sandwiches with whole wheat bread. That should fill in the gaps.

[quote]colonelquack wrote:

Dips are technically a horizontal push - just replace dips with shoulder press and do as prescribed.

quote]

But where will i get my lower pec exercise in and tricep exercise… should i switch off from MP and dips or how… i also dont want to jeoperdize the dip exercises. ANother question i forgot to add… if i dont have a weighted belt, and i use a back pack and put weights in there??

[quote]mateirox23 wrote:
colonelquack wrote:

Dips are technically a horizontal push - just replace dips with shoulder press and do as prescribed.

quote]

But where will i get my lower pec exercise in and tricep exercise… should i switch off from MP and dips or how… i also dont want to jeoperdize the dip exercises. ANother question i forgot to add… if i dont have a weighted belt, and i use a back pack and put weights in there??[/quote]

Don’t change anything. Follow the program as it is outlined. You will get sufficient stimulation of the delts doing benches, dips, rows and pull-ups. Your triceps will get their share doing benches and dips.

Furthermore, before you have built a decent base, it is rather pointless to pay too much attention to alleged weak points. ABBH is a well balanced program and with the right effort and decent nutrition, you should gain strength and grow all over. In many cases, simply gaining overall muscle mass will take care of seemingly lagging muscle groups.

If the problem still persists after you have made some progress, you can do a shoulder specialisation program like the ones outlined by CT or CW and AC.

As for the back pack, yes, that should be fine. I’ve done this before when I didn’t have access to a belt. An alternative would be holding a dumbbell between your legs for the pull-ups and dips. Given the fact that you want to complete 5 sets of 10 reps with rather short rest intervals, I believe you will not need that much additional weight anyway.