We have a question: how is your training plan divided at the gym? Whether for weight loss or muscle hypertrophy, ABC training is a widely used method for those who want good results, as it helps to work one muscle group at a time.
Do you want to learn how this training division is done and improve your bodybuilding results? Stay with us to understand everything!
What is ABC training?
Before starting to exercise your muscles in the gym, it is important to create a training plan based on your goals, which could be weight loss , muscle hypertrophy and/or muscle strengthening . By meeting with the physical education expert, you will be able to create a training spreadsheet outlining what will be done each week.
This training division is very important to work different muscle groups on alternate days, ensuring that you reach all your goals and, above all, that your performance is good. But, after all, which type of training to choose?
Among so many training division options, ABC training is the most suitable for bodybuilders, regardless of level, allowing division based on muscle groupings, making it a great strategy for those who want to train different muscles. Not to mention that it is a strategy that helps with muscle recovery.
“If the person has a very high frequency and the training is divided into just two parts, there is no time for recovery of the developed muscles”, Professional’s comments.
What does the acronym ABC mean?
ABC training aims to represent and divide muscle groups into three categories, aiming to work each one individually, both lower and upper, allowing the body to be worked completely, respecting rest time.
We usually say ABC, but it could be training 1, 2 and 3, for example. It’s just to identify the training sessions… One day the person will do training A, another day training B and another day the person will do training C”, explains the physical education professional.
Below, we have separated a list of the muscles that can be represented by each letter:
- A: also known as pushing training, seeking to strengthen and work the chest , triceps and shoulder muscles ;
- B: considered a pulling workout, it activates all the back and biceps muscles ;
- C: training lower legs, such as legs and glutes .
Although this type of division is the most common to be seen in ABC training, it is worth remembering that, depending on the student’s objective, each letter can represent other muscles. So, no putting together a workout with “voices in your head”, okay?
Talk to the professional at your gym and explain what your goals are to create an ABC training variation for you!
What are the benefits of ABC training?
It can be said that the main benefit of ABC training is the division of muscle groups, allowing them to be exercised in a balanced way, avoiding muscle overload.
Furthermore, muscle recovery is respected, which is considered the second benefit of ABC training. This is because it is a training model that works one muscle group per day, that is, it gives the necessary rest time between one workout and another, preventing muscle fatigue, stress due to repetitive effort and, consequently, injuries .
“People can do more intense training. The greater the intensity, the greater the rest time for recovery. In other words, the person can do a well-focused workout on the muscle groups involved and with adequate recovery time for the muscles and relief for the joints and tendons.”
Regarding intensity,Professionals explains that this characteristic has nothing to do with weight, as they are two completely different things. This is because intense training means how much it will demand from the student during their training, having no relationship with the amount of load.
Below, we have put together a list of some other benefits for you to know about ABC training:
- Promotes muscle definition;
- Improves the execution of exercises;
- Increases muscle mass gain ;
- Helps in the weight loss process;
- Adapts to the needs of each student;
- Contributes to improving body awareness ;
- And much more!
It is worth remembering once again that to get all the benefits, it is important to consult your gym teacher for more information.
Is there a difference between ABC training for men and women?
Many people are unsure whether or not there is any difference between ABC training for men and women. If you’ve had this question too, we have good news to give you: this distinction doesn’t happen.
After all, ABC training is a strategy that aims to adapt to the needs and training objectives of each student, regardless of gender. Therefore, if your goal is training focused on weight loss, for example, the teacher will put together a plan based on that, the same goes for gaining muscle hypertrophy.
The only thing that can happen and, of course, this has nothing to do with sex, are small adaptations in relation to the difficulties and limitations of each student, adapting one exercise or another, allowing you to work your muscles completely.
How many times a week is ABC training done?
Considering that ABC training is divided into three parts, one muscle group is done per day. Therefore, in a week with seven days, it is possible to work each group twice a week, using the seventh day as a rest.
However, there are people who go to the gym every day. So, what does ABC training look like? It’s simple! A muscle group will be exercised three times and, therefore, it is important to follow the next day’s training in your spreadsheet, as another part will be exercised three times that week, as if it were a rotation.
How does ABC training work?
Iin training A, exercises could be done for the chest, such as shoulders and triceps, which are muscle groups involved in practically all chest training, in training B it could be back, biceps, forearms and abdomen and in training C the lower limbs, working the entire leg, such as glutes , thighs and calves .”
However, before you go out training, talk to the physical education professional at your gym. He is the best person to put together an assertive training plan and guide you at all times, not to mention that he will be responsible for including exercises designed for complementary muscle groups.
Another tip that can help is to ask that the day’s training be done from the largest muscles to the smallest, as the body gets tired until the training is finished, right? Therefore, the sooner they are exercised, the better their performance will be until completion.
In general, remember to respect your limits, focus on execution rather than the amount of weight and, whenever you have doubts, don’t hesitate to contact your gym instructor.