?Thoughts on A/B routines

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dr_janitor

New Member
I'm setting up my next HST cycle and I'm going to use an A/B routine.  Just one problem...I'm not quite sure how to progress in an A/B routine, would I increase the increments regardless of which routine ie.
A -75%, B - 80%, A - 85%, B - 90%,  A - 95%, B - 100%? My concern with this is only reaching 100% on certain exercies.

Or would it make sense to:
A - 80%, 90%, 100%
B - 80%, 90%, 100%

As for exercises I was planning on:

A
Squats + SLDL
Incline Press
Pull Ups + Rows
Standing Shoulder Press

B
Deadlift
Dips
Chin ups + Rows
Upright row

I was thinking of adding some arm isos and maybe some for my rear delts as my front ones got quite the workout from my current HST cycle and I would like to develop my rear ones better.

I've talked to Quad about this in another post and I'm just trying to get more input.  Franko made an interesting suggestion.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">just as an alternative I do something like this and made an 8 workout meso cycle instead of the normal 6.

   1    2    3    4    5    6    7    8
A  70        80        90       100
B        70         80        90       100

I hope that explains it.  This my first cycle using this method so I don't really have a lot to say about how good or bad it is...just something to think about. </div>

Any thoughts?
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
ROUTINE A 1 2 3 4 5 RM
Deadlifts 170 180 190 200 210 220
Bench Press 100 100 100 110 120 130
Arnold Press 15 15 15 20 25 30
Rows 105 105 105 110 115 120
Calf Raises 180 180 190 200 210 220

ROUTINE B 1 2 3 4 5 RM
Squats 80 90 100 110 120 130
Clean &amp; Press
Dips 140 160 180 200 200 220
CG Chins 90 100 110 120 120 130
Calf Raises 180 180 190 200 210 220
</div>

That's my 15RM for my current A/B cycle. My frequency is a bit higher, but if you are doing a frequency of 3x/week, then only lift for days 2, 4, and RM (6)...

Make sense yet?

A2, B2, A4, B4, A6, B6

There is 6 workouts in two weeks alternated A/B style.
 
Hi dr_jan...

Use the 10% increment if it is ok with you for compounds and 5% if you use any isos. If it gets too heavy drop to 5% increments.

Look at each part of the program individually and progress each one regardless, then mix them into the program as Colby suggests, it should work fine!
 
A - 80%, 90%, 100%
B - 80%, 90%, 100%




i do this and it extends my cycle to 12wks which i prefer.
 
A little twist on the A/B thing that I have been doing is this:

On A day, do your complete A workout, then do one set of each of your B exercises.

On B day, do your complete B workout, then do one set of each of your A exercises.

You way be too tired to do any iso's after that!
 
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