ABCDE training is a method of training division where muscle groups are distributed over five days of the week, enabling greater stimulation in each muscle group.
In ABCDE training, each muscle group should be worked intensely once a week, so it is usually suitable for intermediate and advanced practitioners, with the purpose of muscle mass gain, strength improvement or muscle definition.
It is recommended that ABCDE training be planned and oriented by a physical education professional, and may vary the series and repetitions according to the level of training and objective of each person.
What does ABCDE training for
ABCDE training is indicated for muscle mass gain, as well as improved strength and muscle definition, as it allows each muscle group to have a proper training volume and enough time for recovery before the next session.
This type of training is suitable for intermediate and advanced practitioners, while for beginners, the most common is to start with simpler and lower volume divisions, such as ABC training, gradually increasing as they gain experience and conditioning. Understand better what ABC training is and how to do it.
How to do
According to the purpose of each person, the physical education professional may indicate the following division of ABCDE training:
- A: triceps, biceps and forearms;
- B: legs and calves;
- C: shoulders and trapeze;
- D: costas;
- E: chest and abdomen.
In ABCDE training, each muscle group should be worked intensely once a week, with series and repetitions that can vary between 3 to 4 series of 8 to 12 repetitions for each exercise, or according to the physical educator’s guidelines.
Rest between series is also recommended for better energy recovery and good performance throughout training, and a rest between 60 and 120 seconds is indicated.
In addition, it is important to make a progressive load increase in ABCDE training to better stimulate muscle growth and strengthening.
ADVANTAGES OF ABCDE TRAINING
Some advantages of ABCDE training are:
- Greater focus on specific muscle groups, allowing each group to work with more exercise and intensity;
- Better recovery, as muscles are not worked out every day, allows for a more efficient rest and reduces the risk of injury;
- Variety and motivation, as this training division has a greater variety of exercises, helps to avoid monotony and maintain motivation.
In addition, ABCDE training allows better control for those who already have experience, enabling variations and progressions in volume and intensity.
Disadvantages of ABCDE Training
ABCDE training may present some disadvantages, such as the need for greater time availability as it involves five different workouts and requires discipline to train almost every day.
In addition, the high volume of training, with each muscle group being worked in a single day, can be more demanding and requires good fitness.
Another possible disadvantage of ABCDE training is that performing several days in a row of intense workouts can generate fatigue and accumulated tiredness.
Source: www.tuasaude.com