Bodybuilding

10 ABCDE Training Options for Hypertrophy

The ABCDE training for hypertrophy is a training distribution model according to the groups muscles that will be exercised each day and the number of days of the week in which the training will occur.

In this distribution model, training is conducted over five days per week. It works like this: each letter represents a day of the week, in which one or more muscle groups will be worked.

The ABCDE training can happen for five consecutive days of the week, reserving the weekend for the rest. If the person chooses to do his mid-week break, he will have to train on some weekend day, Saturday or Sunday.

By bringing in the greatest number of training days, the method of division is the one that presents the most different training possibilities.

It is a model of training division indicated for experienced practitioners, who have been working for with hypertrophy focused exercises that generate maximal demand for each muscle group of the body.

Training split options ABCDE

There are several possible split models within the ABCDE workout method how many muscle groups that will be worked on each day, check out a few:

Example 1

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  • THE -chest and shoulders;
  • B -femoral;
  • W -back and trapezium;
  • D-quadriceps;
  • AND -triceps, biceps and forearm.

Example 2

  • THE -femoral and calf;
  • B -chest and triceps;
  • W -back and trapezium;
  • D-quadriceps and calves;
  • AND -shoulders, triceps and forearm.

Example 3

  • THE -triceps and biceps;
  • B -shoulders and trapezoid;
  • W -complete leg training;
  • D-back;
  • AND -breastplate.

Example 4

  • THE -biceps and triceps;
  • B -back and abdominals;
  • W -chest and lumbar;
  • D-thighs, calves and abdominals;
  • AND -shoulders, trapezius and forearms.

Example 5

  • THE -chest;
  • B -back and abdominals;
  • W -legs, thighs and calves;
  • D-biceps and triceps;
  • AND -shoulders, trapezius and forearms.

Example 6

  • THE -triceps, biceps and abdominals;
  • B -legs and calves;
  • W -shoulders, trapezius and abdominals;
  • D-back and calves;
  • AND -chest and abdominals.

Example 7

  • THE -chest;
  • B -back;
  • W -shoulders;
  • D-arms;
  • AND -legs

A workout in which smaller muscle groups are worked on requires that the exercises be performed with greater intensity. To avoid problems such as overtraining or stagnation of results, it is interesting that the rest day happens during the middle of the week, between days C and D, for example.

Now let's get to know some ABCD training ideas with exercises, series and detailed repetitions:

ABCDE Training 8

A - Monday - Breast

  • Straight Supine - 4 sets of 6 repetitions;
  • Inclined bench press - 4 sets of 6 reps;
  • Sloped slope - 4 sets of 6 repetitions;
  • Pullover with halter - 3 sets of 6 reps;
  • Crucifix - 3 sets of 6 reps.

B - Tuesday - Backs and abs

  • Land Survey - 4 sets of 6 replicates;
  • Low Row - 4 sets of 6 reps;
  • Open front handle - 4 sets of 6 reps;
  • Fixed bar: 3 sets of how many repetitions to withstand;
  • Abdominal on the high pulley - 3 sets of 6 repetitions;
  • Abdominal bench inclination - 3 sets of 10 repetitions.

C - Wednesday - Legs, thighs and calves

  • Free Squat - 4 sets of 6 reps;
  • Leg press - 4 sets of 6 repetitions;
  • Lying leg flex - 4 sets of 6 reps;
  • Lying Leg Extension - 3 sets of 10 replicates;
  • Calf sitting on machine / sitting twin lift - 4 sets of 10 reps;
  • Elevation of twins in leg press - 4 sets of 10 repetitions.

D - Thursday - Biceps and Triceps

  • Direct thread - 4 sets of 6 replicates;
  • Alternate thread - 4 sets of 6 reps;
  • Alternating bending - 4 sets of 6 repetitions;
  • Triceps forehead - 4 sets of 6 replicates;
  • French triceps - 4 sets of 6 reps;
  • Triceps on pulley - 4 sets of 6 replicates.

E - Friday - Shoulders, trapezius and forearms

  • Lateral lift - 4 sets of 6 repetitions;
  • Front elevation - 4 sets of 6 repetitions;
  • Seated bar development - 4 sets of 6 replicates;
  • Shrinkage with dumbbells - 4 sets of 6 reps;
  • Thread pulse on the bar - 3 sets of 20 repetitions;
  • Reverse thread - 4 sets of 6 reps.

ABCDE Training 9

A - Monday - Triceps, biceps and abs

  • Closed supine - 4 sets of 6 to 8 replicates;
  • French thread with halter - 4 sets of 10 to 12 repetitions;
  • Pulley with rope - 4 sets of 10 to 12 repetitions;
  • Direct thread - 4 sets of 6 to 8 reps;
  • Alternate Thread - 4 sets of 10 to 12 reps;
  • Thread hammer - 4 sets of 10 to 12 repetitions;
  • Abdominal in the pulley - 3 sets of 10 repetitions;
  • Abdominal with load - 3 sets of 10 repetitions.

B - Tuesday - Legs and calves

  • Squat - 4 sets of 6 to 8 reps;
  • Leg press - 4 sets of 10 repetitions;
  • Stiff - 3 sets of 10 replicates;
  • Extensor - 3 sets of 12 repetitions;
  • Flexora - 3 sets of 12 replicates;
  • Sitting twin raise - 4 sets of 10 to 15 repetitions;
  • Elevation of twins in leg press - 4 sets of 10 to 15 repetitions.

C - Wednesday - Shoulders, trapezius and abdominals

  • Seated bar development - 4 sets of 6 to 8 replicates;
  • Lateral lift - 4 sets of 10 repetitions;
  • Inverse Crucifix - 4 sets of 10 repetitions;
  • Shrinkage with bar - 4 sets of 6 to 8 reps;
  • Shrinkage with dumbbells - 4 sets of 10 to 12 repetitions;
  • Abdominal in the pulley - 3 sets of 10 repetitions;
  • Abdominal with load - 3 sets of 10 repetitions.

D - Thursday - Back and calves

  • Fixed bar - 4 sets with number of repetitions to support (until failure);
  • Curved paddling - 4 sets of 10 reps;
  • Pulley pull with neutral footprint - 4 sets of 10 to 12 repetitions;
  • Land survey: 4 sets of 8 to 10 replicates;
  • Sitting twin raise - 4 sets of 10 reps;
  • Elevation of twins in leg press - 4 sets of 10 repetitions.

E - Friday - Chest and abs

  • Straight Supine - 4 sets of 6 to 8 replicates;
  • Inclined bench press - 4 sets of 10 reps;
  • Parallel - 4 series with the number of repetitions to support (until failure);
  • Crucifix or crossover - 4 sets of 10 to 12 reps;
  • Abdominal in the pulley - 3 sets of 10 repetitions;
  • Abdominal with load - 3 sets of 10 repetitions.

There should be an interval of one to two minutes between performing one exercise and another. The workout begins with the work in the arms, so that it is possible to give maximum focus to them, since it will be rested, something that would not happen if they stayed towards the end of the week.

It is recommended to finish the back training with the ground lifting, as exemplified in this model, because the exercise triggers various muscle groups. If it was performed early, it would cause great stress to the body early in the session, making it difficult for other exercises to perform.

The training model is indicated for natural, that is, practitioners who do not make use of hormones.

Training ABCDE 10

A - Monday - Breast

  • Inclined bench press with dumbbells - 4 sets of 6 to 8 repetitions;
  • Crossover - 3 sets of 10 to 15 repetitions;
  • Straight dumbbell press - 4 sets of 6 to 8 repetitions;
  • Crucifix fly inclined or straight - 4 sets of 10 to 15 repetitions;
  • Flying - 3 sets of 10 to 15 repetitions.

B - Tuesday - Coasts

  • Sawmill - 3 sets of 8 to 10 replicates;
  • Ground survey - 3 sets of 8 to 10 replicates;
  • Front Pulley - 3 sets of 10 to 12 replicates;
  • Hyperextension with weights (good morning) - 3 sets of 10 repetitions;
  • Seated Rowing - 3 sets of 10 to 12 reps.

C - Wednesday - Shoulders

  • Development with dumbbells - 4 sets of 6 to 8 repetitions;
  • Frontal development on Smith - 4 sets of 6 to 8 replicates;
  • Lateral lift - 4 sets of 6 to 8 repetitions;
  • Shrinkage (varying with dumbbells, free bar and on Smith) - 4 sets of 10 to 12 repetitions.

D - Thursday - Arms

  • Direct thread - 4 sets of 6 to 8 reps;
  • Alternate Thread - 4 sets of 6 to 8 reps;
  • Thread in Scott - 4 sets of 6 to 8 reps;
  • Pulley thread - 4 sets of 10 to 12 replicates;
  • Pulley triceps - 4 sets of 8 to 20 repetitions;
  • Parallel with weight - 4 sets of 8 to 10 repetitions;
  • French thread (with both hand simultaneously) - 4 sets of 6 to 8 reps;
  • Closed supine - 4 sets of 6 to 8 reps.

E - Friday - Legs

  • Leg press - 4 sets of 10 to 20 repetitions;
  • Squat - 4 sets of 8 to 12 repetitions;
  • Extender - 4 sets of 10 to 15 repetitions;
  • Squatting hack - 4 sets of 10 to 15 reps;
  • Standing calf lift - 7 sets of 50 to 200 replicates;
  • Dumbbell Calf Raise - 7 sets of 10 to 15 reps.

If no ABCDE workout should be performed by beginners, this model much less. It was used by a professional bodybuilder, the Australian Lee Priest, who was once champion of the IFBB Ironman Pro in the year 2006, and was already sixth placed in Mr. Olympia.

Care

Before beginning any type of training, including an ABCDE training model, consult your confidence to make sure you are fit to perform the exercises as a way of not putting your body and health in risk.

It is also important to have the help of a good personal trainer during workouts, especially if you are a beginner. This is because he is the professional who can teach the correct techniques of movements, which reduces the risk of injury, and offer immediate relief should any problem occur.

The professional's help is especially important in ABCDE training because each muscle group is stimulated only once a week. Thus, it is necessary to set up a training with series and repetitions intense enough to generate the desired results.

  • See too:How to Identify a Good Personal Trainer.

Precisely because each muscle group is focused only once a week, it is recommended to be careful about the progression of loads used. You need to jot down to track progress as a way to make sure you're really making progress.

If you choose to train alone, following only YouTube tutorials, be careful to choose good videos, done by good professionals of the fitness world and watch it with enough attention, pausing and repeating to correctly understand what should be executed.

And if you get hurt, seek medical help as soon as possible to make sure it is not a serious problem.

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What did you think of these ABCDE training options we have listed above? How do you usually organize your workout weekly? Comment below!

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