Waterbury's ABBH-Upping the volume - JP Fitness Forums

JTM · 05-14-2008, 08:54 PM

Hey guys,

I just started on Waterbury's ABBH I program and have a couple of q's.

I have just come off NROL Strength I which for me was a really intense program, taking more than 1 hr to complete. Now I have moved onto ABBH my workouts are much shorter and I dont feel as worked like NROL.

Would there be any problem in adding a couple of exercises to the end of the workouts? i.e. one workout consists of a superset of rows and bench and thats it. I push myself to the limit on these exercises but the conditioning I have gained from NROL means I still have more in the tank to pump out a couple of sets of military presses and chin-ups.

Can you see any problems with doing this? Or should I just trust that the program will progress and up the intensity?

Any thoughts/advice would be appreciated.

Cheers,

Jarrod

Simon C · 05-14-2008, 09:57 PM

Do the program or don't do the program. If you change it you're not doing ABBH anymore.

I would just leave it, it looks like a good program, so you don't need to change anything.

JoshDunn · 05-15-2008, 03:43 AM

Feel free to do something that you enjoy at the end of a session for 5-10min. Just don't do extra because you want the training effect (ie more benching on bench day) or do anything that will impair the next training session, but rather just something you enjoy.

You can always do more cardio, intervals, or general activity type stuff if you have energy to burn.

gobbla · 05-15-2008, 05:54 AM

Are you timing your rest periods?

Deserve · 05-15-2008, 06:39 AM

If you feel you need to add more exercises at the end you need to add more weight. Don't judge a program by the time it takes to complete it.

JTM · 05-15-2008, 06:46 PM

Hey guys,

thanks for the input.

Gobbla, yep I am very stricty about the rest periods so all good there.

The weight I am using is in slightly more than recommended (80% of 1 rep max) so I am definitely pushing myself hard.

I might just see how the program pans out considering I have only done two workouts thus far! The program seems to progress in intensity so I will just trust it and just enjoy the shorter workouts.

Cheers!

Grant · 05-17-2008, 08:57 AM

Deadlift day is pretty tough, especialy when you get to the 4 and 5x10 days.

Lost Dog · 05-17-2008, 09:32 AM

ABBH is a pretty low volume plan, as is the follow up program. However, if you're eating plenty, it's still enough stimulus to grow.

That being said, I like Josh's idea of 5-10 minutes of whatever you like at the end. That's enough time to superset some curls and calf raises, right?

Not enough time to really wear you out.

I'd make them bro lifts or prehab/rehab lifts, like curls, triceps, raises, facepulls, etc. No big things like extra deadlifts or bench maxes.

TrentonJohn01 · 05-18-2008, 02:34 PM

I remember reading some of Waterbury's recommendations where he lets his clients finish their routines with 5 to 10 minutes of whatever they would like. Also, Waterbury really supports facepulls or external rotations so that would be a good addition to follow up his programs.

JTM · 05-18-2008, 07:52 PM

Hey Guys, thanks very much for the information and exercise recommendations.

I just finished doing the 3rd workout (superset of chins and dips). I think I was a bit hasty in wanting to up the volume....man that hurt a lot more than I expected!

I might just play each workout by ear. I think the deadlift day is going to be a killer like Grant said so I'll just take each one as they come and decide on the day.

Thanks again!