8 min Back and Abs help

Other Discussions Programming Discussion
1

Hay ,

whats everyone doing for the 8min back and abs in 7wk hypertrophy? Looking for ideas and tios .

cheers .

2

I am not a fan of 8 minute density back work (or EMOM or whatever). It just feels like I am crossfitting or bouncing around. I proper bodybuilder it up. 8 sets (which actually starts at 7 sets (instead of 7 minutes) in week one and goes up to 10 sets (instead of 10 minutes) in week 7) of whatever with 60s between sets. My log has all sorts of whatever on the GPP days (seated close grip cable rows, one arm DB rows, Meadows rows, one arm barbell rows, single arm lat pull downs, close grip lat pull downs, wide/med grip lat pull downs, counter-weighted pull / chin ups, etc.). I usually do a row exercise for 4 sets and then a pull down of some sort for 4 sets.

Abs? Farken hate abs. I do planks; 20s front, 10s rest (basically move to the next position), 20s side, 10s rest, 20s V sit, 10s rest, 20s other side, 10s rest, and rinse and repeat for however long I want to do it (circa 5 to 6 minutes).

1 Like
3

I like your strategy for upper back, I think I’ll steal it. I feel a little empty inside from the traditional X minute AMRAP style.

To OP: I usually do Every Minute On the Minute. One day I’ll do rows (cable row, dumbbell row, inverted row) and one day lat pulldowns (either wide pullup grip, narrow pullup grip, or chinup grip). I’ll pick an exercise and stick to it for 4 weeks or so, then switch to a new one, cycling between my favourites. I usually keep the weight the same the whole cycle and just add reps.

Ab work sucks, I hate the ab wheel with every ounce of my being, so I keep it boring and just stick to planks.

1 Like
4

I typically just do lat pull downs for 4 minutes then cable rows for the remainder.
Ab work just depends if there’s a female in my life.

2 Likes
5

I’m doing the 3 day plan thinking of making GPP as day 4 ?

6

I am not sure I follow you…

Hypertrophy 3 day is laid out as follows:

  1. Day 1 - weights (squat, press, etc)
  2. Day 2 - GPP (back, abs, cardio)
  3. Day 3 - weights (bench, etc)
  4. Day 4 - GPP (back, abs, cardio)
  5. Day 5 - weights (deadlift, etc) Most BBM templates have 2 GPP days a week, in between weight training days.

4 day templates look something like this:

  1. Day 1 - weights (squat, bench, etc)
  2. Day 2 - weights (deadlift, press, etc)
  3. Day 3 - GPP (back, abs, cardio)
  4. Day 4 - weights (supplemental squat, supplemental bench, etc)
  5. Day 5 - weights (supplemental deadlift, supplemental press, etc)
  6. Day 6 - GPP (back, abs, cardio)
1 Like