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CLINICAL KNOWLEDGE MAGAZINE
8 min read
Method AB for Beginners!
Oliwia Kaczmarek
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Diets Premium Medical Expert • 24.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 8 min |
| Diets Premium Medical Expert Oliwia Kaczmarek | Scientifically reviewed by a clinical dietitian 24.03.2026 |
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Key Takeaways
On the first stage of the training journey, it is beneficial to focus on exercises using one's own body weight. A period of acclimatization to strenuous strength exercises, which should last from 4 to 6 weeks, will allow the muscles and tendons to adjust to physical exertion. Additionally, we will fortify the body and evade injuries that typically occur in the initial phase of training.
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A training methodology for novices
The AB training method is one of the most frequently utilized training techniques for beginners in the sports world. In this article, we will learn the techniques for applying this method and achieving the best results at the beginning of the training path. The AB method, due to its simplicity, is an excellent solution for beginners. Performing simple exercises and maintaining proper movement form allows for optimal results from training. Everyone was once a beginner. It is worth mentioning that even Arnold Schwarzenegger was not born with a well-defined six-pack. He was also a beginner and worked hard on his physique. Beginners should remember that they must first learn the basics and build their training on them. To facilitate this, I will present 10 elements that beginners should focus on. They will surely help them find the right path and clear up doubts.
Executing exercises evenly for all muscle groups
Avoid neglecting certain muscle areas or excessive training of those regions. Through appropriate planning of exercises, our body can develop evenly, which contributes to achieving an aesthetically pleasing figure. The volume of training should be adjusted to ensure proper development of the entire body, not just individual sections such as the chest or biceps.
Command of technique
Technique should be the main focus during training. The foundation lies in mastering all movement patterns that enable safe exercise... in this manner, the figure will develop evenly, and injuries can be avoided. The technique of individual exercises should be tailored to our unique physiological predispositions and serve as a guideline for selecting exercises and their execution.
Multi-phase workouts over isolated exercises
At the start of your journey in building strength, avoid isolated exercises and instead focus primarily on multi-phase workouts that will enable you to engage all motor units within our body, ensuring no muscles are left out and avoiding the risk of disproportionate development due to poorly chosen training.
Preserve the measure of the training
The minimal training scope can be defined as a range of 90-120 repetitions per week for large muscle groups and 50-70 repetitions per week for small muscle groups. This refers, of course, to working sets, excluding warm-up sets. Adhering to this guideline is key to achieving consistent progress in the gym. A situation where, for example, 100 repetitions for the back are performed on one training and 250 on the other should not occur.
Too much is bad, too little is even worse!
During a workout session, we should aim to find a backup reserve of 1-2 repetitions before encountering critical muscle fatigue. This does not mean that we are training too gently, but safety and optimal progress are of the utmost importance. Avoid situations where you can do 20 repetitions, but you are only doing 10. Such workouts are definitely too easy.
The pace
Make sure the pace of exercise is always calm. The main thing is to do the eccentric phase for about 23 seconds, and the concentric phase (upward movement) try to do it for about 1 second, which is to say keeping the natural pace of the exercise. We always choose the pace according to our exercise goal. It's worth noting that when we exercise more slowly, we can improve our technique and motor control, so this is especially important for people who are starting their training routine.
Check the breaks between sets
Breaks between sets are not the time for conversations with colleagues, browsing Instagram or Facebook. The break should last between 30 and 120 seconds, depending on which muscle groups are being trained and how intense the workout was. If you were doing 5x5 squats, I'll understand if you rest for 2 minutes, but if you were doing calf exercises and you need to rest for 5 minutes, I think there might be something wrong with your training.
Exercise frequency
The exercise frequency is a highly individualistic matter. Some individuals can engage in sports more frequently, while others less so. If you're commencing with the AB system, I suggest training every alternate day. Your weekly exercise routine will then consist of 3 or 4 sessions. It also greatly depends on your daily mobility outside the gym, but three times a week is the most optimal number to start with.
Determine the direction of development
Documenting the progression of your training is a highly critical factor. Attempt to increase the load weekly/per training and track changes over months. Thanks to accurate recording of weights, number of sets, and number of repetitions, it is always possible to return to what was not working, or analyze your training. Without progress in load, it is impossible to achieve progress in training!
You must be steadfast
Modifications in the training program are not advantageous if they occur too frequently. Adhere to a single plan for a minimum of four to six weeks, and then introduce alterations. During this period, you must determine advancements that your body will evolve through. Executing different exercises each week is not an effective solution. Only a suitably planned training program will enable the beginner to develop in the appropriate direction.
The method referred to as AB
The training method known as AB is the best option for those who are just beginning their sports journey and intend to engage in physical exercise 2-3 times a week. It is also a suitable solution for those who wish to train more frequently, although it is worth considering whether more intense training modifications would not be a better option in this case. One of the key differentiating elements of this method compared to others may be the introduction of a different scope and intensity of training depending on the individual's goal. It is worth noting the principle that more is not always better.
First day - PUSH program
1 - performing high bar squats, 4 × 6 repetitions, at a tempo of 3 0 1 0, with constant weight, 120 seconds rest between sets. 2 - performing seated calf raises, 4 × 12 repetitions, at a tempo of 2 1 1 1, with constant weight, 60 seconds rest between sets. 3 - performing bench presses, 4 × 8 repetitions, at a tempo of 2 1 1 1, with constant weight, 90 seconds rest between sets. 4 - performing seated neutral dumbbell presses, 4 × 10 repetitions, at a tempo of 2 0 1 0, with constant weight, 60 seconds rest between sets. 5 - performing classic push-ups, 4 × maximum repetitions, at a tempo of 2 1 1 0, with constant weight, 60 seconds rest between sets. 6 - performing Swiss Ball rollouts, 4 × 30 seconds, at a tempo of 3 0 1 0, with constant weight, 60 seconds rest between sets.
Second day - PULL EXERCISES
1 - dead classic pull, 4 × 6, tempo 3 0 1 0, constant mass, break 120 sec... 2 - leg ball pull in supine position, 4 × 10, tempo 3 0 1 0, constant mass, break 60 sec... 3 - rowing on bench, 4 × 8, tempo 2 0 1 1, constant mass, break 60 sec... 4 - simple face line pull from upper pull (face pull), 4 × 12, tempo 2 0 1 1, constant mass, break 60 sec... 5 - forearm flexion with bent bar in standing position, 4 × 8, tempo 2 0 1 1, constant mass, break 60 sec... 6 - wood chopper, 4 × 15, tempo 2 1 1 1, constant mass, break 60 sec... It is evident that the training plan is intended for individuals who are beginners but have the strength to perform exercises such as push-ups, squats with weights, dead classic pull, and Swiss ball rollout without difficulty... If these exercises prove to be too difficult, then the progression should be regressed to easier versions and, above all, tailored to the individual... Not everyone will find the squat, dead pull, or other exercise a good choice... In this case, one must approach the individual and find a solution, so the training performed is 100% effective.
Results of employing the AB method training
The outcomes of employing the AB method during training are diverse and dependent on numerous factors. The principal elements determining progress will be engagement and conscientiousness in carrying out this exercise form. I cannot guarantee that this training method will yield the anticipated results, nor can I assert that they won't be noticeable. Everything depends on the individual exercising, their dedication to training, and their attention to such aspects as rest, nutrition, and recovery. Furthermore, the AB method training can be performed multiple times a week, allowing for frequent stimulation of muscle growth and thus better muscle mass development. Additionally, it enables optimal fat tissue reduction by involving all muscle groups during each workout, accelerating calorie burning.
Oliwia Kaczmarek
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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