A Melhor DIVISÃO DE TREINO Para Ganhar Massa Muscular!

Introduction

This tutorial provides an effective workout division for building muscle mass, tailored to how many times you can train each week. Whether you can hit the gym 2, 3, 4, or 5 times a week, this guide will help you optimize your routine for maximum gains.

Step 1: Establish Your Training Frequency

Decide how many days you can commit to training each week. Here are the recommended routines based on your availability:

• 2 times a week: Focus on full-body workouts.
• 3 times a week: Consider a full-body training split.
• 4 times a week: Use an ABAB split.
• 5 times a week: Implement an ABCAB split.

Step 2: Create a Workout Plan for 3 Times a Week

For those training three times a week, a full-body workout is ideal. Each session should include exercises targeting major muscle groups:

1. Day 1:

   • Chest exercises (e.g., bench press)
   • Back exercises (e.g., bent-over rows)
   • Leg exercises (e.g., squats)
   • Arm exercises (e.g., bicep curls and tricep extensions)

2. Day 2: Repeat the same exercises.

3. Day 3: Repeat again, maintaining the same structure to ensure balanced muscle development.

Step 3: Create a Workout Plan for 2 Times a Week

If you can only train twice a week, prioritize compound movements that engage multiple muscle groups:

1. Session 1:

   • Squats
   • Bench press
   • Pull-ups or lat pull-downs
   • Deadlifts

2. Session 2:

   • Repeat the same exercises, focusing on form and increasing weight as you progress.

Step 4: Create a Workout Plan for 4 Times a Week

For a four-day routine, implement the ABAB split:

• Week Structure:
  • Day 1 (A): Upper body (chest, back, arms)
  • Day 2 (B): Lower body (legs, abs)
  • Day 3 (A): Repeat upper body
  • Day 4 (B): Repeat lower body

This approach allows you to target each muscle group twice a week while managing recovery.

Step 5: Create a Workout Plan for 5 Times a Week

For maximum frequency, use the ABCAB split:

• Week Structure:
  • Day 1 (A): Chest, shoulders, triceps
  • Day 2 (B): Legs
  • Day 3 (C): Back, biceps
  • Day 4 (A): Repeat chest, shoulders, triceps
  • Day 5 (B): Repeat legs

This routine provides a balanced frequency of muscle stimulation, promoting growth.

Conclusion

Choosing the right workout division is crucial for muscle growth, and it can be tailored to your availability. Whether you train 2, 3, 4, or 5 times a week, focus on compound movements and consistency. Start with the recommended plans, adjust based on your progress, and ensure you're challenging yourself with weights and proper form. Happy training!