Just started Waterbury's ABBH this past Monday....Love the 10X3 Days.
Before starting this program I found weight lifting portion of workout was taking me around an hour....Now on ABBH if Im lifting for more than 30 minutes I feel like I cheated rest periods...
Anyhoo, question is the following:
WHY is ABBH a 3 week program? I know it's good to switch up your program but every 3 weeks sounds a little EXCESSIVE and although I like Waterbury's philosophies, I don't see myself changing programs every three weeks...
Waterbury...
Moderators: Boss Man, cassiegose
Many people do that, in fact some do it every 1-2 weeks, just make adaptations to workout programmes / strategies.
The main reasons why people do it, is because they feel it stops muscles adapting to a workout.
The longest a lot of people do a programme for is about 6 weeks often, though personally belief has and always will be, if a routine works, then you don't have to change it, no matter how long you get results, and if results stop happening, check diet, to make sure you're getting the right caloric balance to fuel more progress.
The main reasons why people do it, is because they feel it stops muscles adapting to a workout.
The longest a lot of people do a programme for is about 6 weeks often, though personally belief has and always will be, if a routine works, then you don't have to change it, no matter how long you get results, and if results stop happening, check diet, to make sure you're getting the right caloric balance to fuel more progress.
[quote="swanso5"]after 6 exposures to one workout the body catches on to it thus limiting benefits from then on...the body also catches on to the sets and reps first before anything else...i change mine every 3 weeks and start a new one today in fact[/quote]
When you say you change sets and reps every 3 weeks, do you mean that you go from, for example, 3X10 to 5X5 to 2X25?
(Also I posted a question regarding supplements a minute ago and would appreciate any advice you have on the subject when you have a chance....THANKS)
When you say you change sets and reps every 3 weeks, do you mean that you go from, for example, 3X10 to 5X5 to 2X25?
(Also I posted a question regarding supplements a minute ago and would appreciate any advice you have on the subject when you have a chance....THANKS)
Workout changes don't have to be dramatic in some instances.
I.E. regular DB Curls, but changed to incorporate a 180 degree twist, or a 90 degree twist if you preferred.
Maybe even a subtle thing, like when you do Hammer Curls, work both Arms together, not alternate them.
Or do a Chest exercise, trim some weight off, and slow your reps down to maybe 6 seconds a rep.
So you don't necessarily have to alter a workout, so you replace whole exercises for others, and add 3 reps to each set for example.
I.E. regular DB Curls, but changed to incorporate a 180 degree twist, or a 90 degree twist if you preferred.
Maybe even a subtle thing, like when you do Hammer Curls, work both Arms together, not alternate them.
Or do a Chest exercise, trim some weight off, and slow your reps down to maybe 6 seconds a rep.
So you don't necessarily have to alter a workout, so you replace whole exercises for others, and add 3 reps to each set for example.