ABC training is a training division in which muscle groups are worked on the same day, increasing the time of rest and muscle recovery and favoring hypertrophy, which is the increase in strength and muscle mass.
This type of training should be recommended by a physical education professional according to the person's training level and goal, and there may be variations in the number of repetitions, rest time between exercises and muscle groups to be worked out by training.
What is ABC training for
ABC training is a type of simple training division that is widely used to promote hypertrophy, in addition to being effective in weight loss, because this type of training makes the person intensify the work of only one muscle group at a time, spending less energy with the other muscle groups, favoring the gain of muscle mass.
Just performing the ABC training is not enough to guarantee hypertrophy, favor weight loss or increase muscle strength and endurance. For this, it is important that in addition to exercise the person has good eating habits, increasing the consumption of proteins and good fats. See how to feed for hypertrophy.
How to make
The different combinations of muscle groups depend on the person's goal and level of training, as well as availability of time. In this way, the instructor can indicate the realization of the ABC training once or twice a week, which is more effective in the hypertrophy process, as the muscles are always worked, favoring greater protein synthesis and leading to muscle development.
In case the ABC training is performed only once, it is important that the intensity is high so that the results can be observed, since the rest time will be longer.
According to the person's objective, the instructor can indicate a combination of muscle groups per day, such as:
- A: chest, triceps and shoulders; B: back and biceps; C: lower training; A: back, biceps and shoulders; B: thigh, buttocks and lower back; C: chest, triceps and abdomen; A: chest and triceps; B: back and biceps; C: legs and shoulders; A: chest and back; B: biceps and triceps; C leg and shoulders.
In order to have greater results following the ABC training, it is also recommended that the person gradually increase the load, as this way it is possible to exert greater tension on the muscle, favoring protein synthesis and guaranteeing more muscle strength and endurance. In addition, it is also important that the person respects the rest time between exercises and training, as it is thus possible to favor protein synthesis.
In the case of training the lower muscles, professionals do not normally recommend training on different days for the anterior and posterior part of the leg, because many of the exercises performed for the leg work all muscles, and are therefore considered complete exercises.. Know the main leg exercises.
Other training divisions
In addition to ABC training, there are other training divisions that can be determined by the instructor according to the person's training level and goal, for example:
- Training A or total body: it is usually indicated for beginners so that it adapts to the movements. Therefore, it is recommended to perform exercises to work all the muscles of the body in the same training session, but with low intensity and volume to avoid fatigue. In this type of training, it is not recommended to train twice in a row, as it is important that the muscles rest until they can be worked again, being recommended to perform the training 3 times a week; AB training: this type of training divides the muscle groups into lower and posterior, being recommended that training A be done on one day, B on another and that the third day be rest to allow the muscles to recover more easily. However, depending on the person's level of training, the instructor may make some more specific recommendations; ABCD training: this training is mostly used by people who want to base their training on weeks, with the grouping of some muscle groups. In general, ABCD training can be divided into back + biceps on one day, chest + triceps on another, rest, legs on one day and shoulders on another, followed by rest again. ABCDE training: this training is used by people who already have a more advanced training level, since it allows each part of the body to have a day to be trained, which allows the intensity of the training to be increased.
Due to the various types of training and combinations that can be done, it is important that training is recommended by a physical education professional, as it should take into account the person's level of training, lifestyle, cardiorespiratory capacity and goal.
