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ABC training is a training division in which muscle groups are worked on the same day, increasing muscle rest and recovery time and favoring hypertrophy, which is the increase in strength and muscle mass. Thus, the training indicated as A must be performed in one day, B in the next day and C in the other day, repeating training A on the 4th day of training, or according to the instructor's guidance.
This type of training should be recommended by a physical education professional according to the person's training level and objective, and there may be variations in the number of repetitions, rest time between exercises and muscle groups to be worked by training.
What is ABC training for
ABC training is a type of simple training division that is widely used to promote hypertrophy, as well as being effective in weight loss, because this type of training makes the person intensify the work of just one muscle group at a time, spending less energy with the other muscle groups, favoring muscle mass gain.
Just performing ABC training is not enough to guarantee hypertrophy, promote 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.
The different combinations of muscle groups depend on the person's goal and training level, as well as time availability.In this way, the instructor can recommend performing 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, glutes and lumbar; 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.
To obtain better results following the ABC training, it is also recommended that the person progressively increase the load, as it is possible to exert greater tension on the muscle, favoring protein synthesis and ensuring more strength and muscular endurance. In addition, it is also important that the person respects the rest time between exercises and training, as it is possible to favor protein synthesis.
In the case of training the lower muscles, professionals usually do not recommend training on different days for the front and back of the leg, because many of the exercises performed for the leg work all the muscles, being, therefore, considered complete exercises. Discover the main leg exercises.
Other training divisions
Besides the ABC training there are other training divisions that can be determined by the instructor according to the person's training level and their objective, such as:
- A or total body workout: it is usually suitable for beginners to adapt 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 on again, and it is 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 is 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 grouping of some muscle groups.Generally speaking, the ABCD workout can be divided into back + biceps one day, chest + triceps another day, rest, legs one day and shoulders another day, followed by rest again.
- ABCDE training: this training is used by people who already have a more advanced level of training, since it allows each part of the body to have a day to be trained, the which allows the training intensity to be increased.
Due to the various types of training and combinations that can be done, it is important that the training is recommended by a physical education professional, as it must take into account training level, lifestyle habits, cardiorespiratory capacity and goal of the person.