BENEFÍCIOS E MALEFÍCIOS DO TREINO AB

Summary

The video explains the AB workout split, which divides training into two main days: A (push) and B (pull). It discusses how this structure can be applied for different fitness goals such as hypertrophy and fat loss, emphasizing its suitability for beginners transitioning from full-body workouts. The video highlights how the AB split works for various training frequencies (2-6 days a week), with a focus on targeting muscle groups through specific exercises. The importance of balancing sets for upper and lower body muscles is also addressed, offering valuable insights for designing an effective workout routine.

Takeaways

• 😀 AB workout divides exercises into two categories: A (upper body) and B (lower body), making it easy to focus on different muscle groups on different days.
• 😀 AB workout can be structured as Upper Body (A) / Lower Body (B) or Push (A) / Pull (B), but the Upper/Lower split is more commonly used.
• 😀 The AB split is great for beginners transitioning from full-body routines and helps progressively target specific muscle groups.
• 😀 The AB workout is effective for both muscle hypertrophy and fat loss, as it promotes calorie burning while maintaining muscle mass.
• 😀 The frequency of workouts depends on how many days you train each week. For 2-3 days a week, full-body routines are better, but AB is ideal for 4+ days a week.
• 😀 For 4-5 days a week, you can repeat the AB routine, targeting each muscle group at least twice a week for optimal results.
• 😀 Training 6 days a week with AB can involve repeating the routine or incorporating other splits like ABC for more variety and focus.
• 😀 A proper AB routine should ensure that muscles are trained at least twice a week, with exercises targeting both compound and isolation movements.
• 😀 For legs, focus on quadriceps and hamstrings with at least 9-10 sets for each. Key exercises include squats, leg presses, and leg curls.
• 😀 For upper body, use a combination of push and pull exercises for chest, back, shoulders, biceps, and triceps, ensuring balanced muscle activation.

Q & A

What is an AB workout?

An AB workout is a split training routine that divides the body into two groups: A (upper body) and B (lower body). It helps to focus on specific muscle groups on different days, making the training more efficient.

How is an AB workout structured?

AB workouts are structured into two main types: A focuses on upper body exercises like chest, shoulders, triceps, quadriceps, and calves, while B targets lower body exercises like back, biceps, posterior deltoids, and abs.

Can the AB workout be adapted for different fitness levels?

Yes, the AB workout can be adapted for various fitness levels. For beginners, a full-body routine (referred to as 'tudão') is usually recommended, which can later transition into an AB split as the individual progresses.

What are the benefits of an AB workout?

AB workouts are beneficial for both hypertrophy (muscle growth) and fat loss. They help with muscle development, improve strength, and maintain muscle mass during a calorie deficit for fat loss.

What does the 'push-pull' method refer to in the AB workout context?

The 'push-pull' method divides the exercises into two categories: push exercises (e.g., chest, triceps) and pull exercises (e.g., back, biceps). This method is less common but can also be used in AB training.

Is it better to do AB training if I go to the gym four or more times a week?

Yes, AB training is ideal for individuals who train four or more times a week. It allows for a balanced focus on both upper and lower body while ensuring muscles are worked at least twice a week.

How many days a week should I train if I want to do AB workouts?

For AB workouts, it’s ideal to train four to six days a week. This allows you to repeat the A and B workouts multiple times, ensuring enough volume and frequency for muscle growth and fat loss.

What is the minimum number of exercises for each muscle group in an AB workout?

For the legs, at least 9-10 sets are recommended for each muscle group, with a focus on quadriceps and hamstrings. For the upper body, aim for about 3 exercises for the chest, back, and shoulders, and 2 for the biceps and triceps.

How do you ensure that both quadriceps and hamstrings are adequately targeted in an AB workout?

To target both quadriceps and hamstrings, ensure you include exercises like squats, leg presses, and leg extensions for quadriceps, and leg curls or stiffs for hamstrings. This balance will help develop both muscle groups effectively.

What if I don't have access to all the necessary equipment for an AB workout?

If equipment is limited, you can still adjust the workout. For example, use machines that are available for leg exercises like the leg press or leg curl machines, and modify upper body exercises based on available weights or resistance bands.