T Nation

ABBH Program Questions

I just started this program and I have a few questions I couldn’t find answers for.

  1. Day 1 it says to rest 60 sec between supersets. Then in the description it says train chest, rest 60sec, train back, rest 60 sec. I did train chest, back, rest. Is that right?

  2. What type of gains have people seen from this, does this work for people who have been lifting for a while? I really didn’t feel a pump after it. It usually only takes me 20min-30min to finish a workout. Normal?

  3. What about shoulder work? Does anyone do it? Can anyone post their ABBH routine?

I will say that Day 2 hurt like hell to do. I’m going to stick with it. I’m used to always doing low reps(ie 5x5) and going 10x5 on dips was hard with just body weight.

Thanks in advanced

[quote]italian_muscle wrote:
I just started this program and I have a few questions I couldn’t find answers for.

  1. Day 1 it says to rest 60 sec between supersets. Then in the description it says train chest, rest 60sec, train back, rest 60 sec. I did train chest, back, rest. Is that right?

  2. What type of gains have people seen from this, does this work for people who have been lifting for a while? I really didn’t feel a pump after it. It usually only takes me 20min-30min to finish a workout. Normal?

  3. What about shoulder work? Does anyone do it? Can anyone post their ABBH routine?

I will say that Day 2 hurt like hell to do. I’m going to stick with it. I’m used to always doing low reps(ie 5x5) and going 10x5 on dips was hard with just body weight.

Thanks in advanced[/quote]

  1. Do what it says. Train chest, rest 60s, train back, rest 60s, train chest, rest 60s, train back, rest 60s, train chest, rest 60s, train back, rest 60s, train chest, rest 60s, train back, rest 60s, train chest, rest 60s ETC

  2. Excellent gains. Whether it works on someone who has been lifting for a while depends on what type of lifting they had been doing for a while.

  3. Barbell bench press and dips work your shoulders.

[quote]italian_muscle wrote:
I just started this program and I have a few questions I couldn’t find answers for.

  1. Day 1 it says to rest 60 sec between supersets. Then in the description it says train chest, rest 60sec, train back, rest 60 sec. I did train chest, back, rest. Is that right?

  2. What type of gains have people seen from this, does this work for people who have been lifting for a while? I really didn’t feel a pump after it. It usually only takes me 20min-30min to finish a workout. Normal?

  3. What about shoulder work? Does anyone do it? Can anyone post their ABBH routine?

I will say that Day 2 hurt like hell to do. I’m going to stick with it. I’m used to always doing low reps(ie 5x5) and going 10x5 on dips was hard with just body weight.

Thanks in advanced[/quote]

  1. Go Chest, Rest, Back, Rest, Chest …

  2. I’ve done this program twice in the past year (since Jan 06) and am currently doing it for the third time. I think it’s a great program for both size and strength. Well rounded and pretty fun.

  3. This is what I’m doing tomorrow:
    Dips 5x10
    Chins 5x10
    Standing overhead presses 5x10

It’s plenty on the shoulders, believe me.

There is a spreadsheet somewhere around here with all of CW’s programs on it. Download it, and the world’s secrets will be laid at your feet. Well, not really, but you’ll have plenty of damn fine programs to work on for quite a while.

I have been training for 16 years(I’m 46) I have been cycling aas for the last three.Have not used aas since November. I started ABBH in late January I am now doing the reverse protocols as C.W. suggests.

At first I thought I was imagining things but I have put on 10 pounds solid while dropping a waist size and gaining a shirt size,and am 5-7 pounds shy of weighing what I did while on cycle(268 pounds).These are the only real stats I have as I didnt do any before or after measurements 'cause quite frankly I was skeptical.

So yeah follow it exactly(it will get your shoulders)and follow C.W.s diet and supplement advice and I think you will be amazed

Thanks guys for the tips.