ABC training: what it is, how to do it and other types of training divisions

ABC training is a training division in which muscle groups are worked on the same day, increasing rest and muscle recovery time and promoting hypertrophy, which is the increase in strength and muscle mass.

Therefore, training indicated as A must be performed on one day, B on the next day and C on the next 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 per training.

What is ABC training for?

ABC training is a simple type of 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 on other muscle groups, favoring muscle mass gain.

Just carrying out ABC training is not enough to guarantee hypertrophy, promote weight loss or increase muscular strength and endurance. To achieve this, it is important that, in addition to exercise, the person has good eating habits, increasing their consumption of proteins and good fats. See how nutrition for hypertrophy should be done.

How to make

The different combinations of muscle groups depend on the person’s goal and training level, as well as time availability. Therefore, the instructor can recommend carrying out 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.

If ABC training is performed only once, it is important that the intensity is high so that the results can be seen, as the rest time will be longer.

ABC workout split option

Depending on the person’s objective, the instructor can indicate a combination of muscle groups per day, such as:

1. A: chest, triceps and shoulders; B: back and biceps; C: lower training;
2. A: back, biceps and shoulders; B: thigh, glutes and lower back; C: chest, triceps and abdomen;
3. A: chest and triceps; B: back and biceps; C: legs and shoulders;
4. A: chest and back; B: biceps and triceps; C leg and shoulders.

To obtain greater results following ABC training, it is also recommended that the person increases the load progressively, as this makes it possible to exert greater tension on the muscle, favoring protein synthesis and ensuring greater strength and muscular endurance. Furthermore, it is also important that the person respects the rest time between exercises and training, as this can promote protein synthesis.

In the case of training the lower muscles, professionals usually do not recommend carrying out training on different days for the front and back of the leg, this is because many of the exercises performed for the leg work all the muscles, and are therefore considered complete exercises. . Discover 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 their objective, such as:

• Workout A or total body: It is normally recommended 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 again, and it is recommended to train 3 times a week;
• AB training: this type of training divides the muscle groups into lower and posterior, it is recommended that training A be done on one day, B on another and that the third day be rested 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 most used by people who want to base their training on weeks, grouping together 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 again by rest.
• ABCDE training: This training is used by people who already have a more advanced level of training, as 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 the training is recommended by a physical education professional, as it must take into account the person’s training level, lifestyle habits, cardiorespiratory capacity and goals.