When it comes to fitness, sometimes less is more. If you can find a way to keep your workouts focused and intentional, you can achieve the desired results without going overboard or dedicating your life to the gym.
Triple A fitness is one such program that promises to help you train with purpose for a sleek and sculpted body. Read on to learn more about the Triple A workout plan and see if this targeted challenge is what you need to help you reach your body goals.
Also known as AAA fitness, this is a workout program that is designed to target your arms, abs, and ass at the same time – thus the name ‘triple A’. This workout routine was popular in the mid-to-late 2010s but is now slowly starting to trend again.
The most distinctive aspect of Triple A Fitness, aside from the name, is how the routine only aims to target 3 specific areas of the body, which are common problem areas for many, particularly beginners who are just getting into fitness. By focusing your training on the three A’s, beginners and even experienced gym goers can work toward their weight loss or muscle tone goals.
No, they can’t.
It’s no lie that the arms, abs, and ass are problem areas for many, which can make this program seem perfect. However, if you look deeper into the matter, this routine is far from perfect. The AAA workout routine favors some muscle groups, i.e. the arms, glutes, and abs, while ignoring others, specifically those in your back, chest, calves, quadriceps, and hamstrings.
Over time, following such a workout program will lead to muscle imbalance – a condition where some muscles are shorter, less flexible, or weaker than the surrounding muscles – which can ultimately lead to increased risk of injury, joint pain, posture problems, and much more (1, 2, 3, 4).
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To avoid the above-mentioned muscle imbalance that may arise from the original Triple A workout program, we would recommend that you add exercises that target all the major muscles in the body, not just those in the arms, butt, and belly areas.
This can be done in two main ways:
Also known as the PPL split, this is a training routine that breaks your weekly training into three main muscle groups that are trained on different days.
Pushing movements train the muscles in your chest, shoulders, and triceps, pulling exercises target the muscles in your back and the biceps, and leg workouts target lower-body muscles such as the glutes, quads, hamstrings, and calves.
The push/pull/legs split doesn’t directly work the core and it does so indirectly through the use of multiple compound movements that naturally engage your core muscles, which gives them a workout even without you specifically targeting this area.
Unlike Triple A fitness, this PPL split targets all major muscle groups, including those targeted by a Triple A workout plan, thereby giving you a more balanced workout routine.
Check out this abs and butt workout to help you find the best exercises for leg day on the PPL split.
Read more: How Long Should an Ab Workout Be?
When following this routine, you’re required to exercise all the major muscle groups, i.e. the legs, chest, back, shoulders, arms, and core, in a single workout session. A typical full-body split routine is done twice or three times a week, with a day of rest between each exercise session. This routine is very beginner-friendly and has a lot of compound movements for weight loss and muscle growth, which can help with body recomposition.
Note That:
Research has shown that both split routines and full-body workout routines have the same effects on muscle growth, as long as the weekly set volume is equal – i.e. the number of sets and repetitions per set are the same (5).
Therefore, if you’re torn on which workout option you should use for the best muscle tone results, either option works. However, full-body routines are best for beginners and those with limited time to dedicate to exercise per week.
If you want to see progress in your arms, abs, and ass through exercise, either of the above-mentioned splits will work for you. If you’re a beginner, the full-body split would be the best option for you, and you can do it in the following way
If you have more experience with exercise and lifting, the push/pull/legs routine could be a better and more challenging routine for you. The PPL outline can be structured as a 6-day split (for advanced lifters) or a 3-day split (for novice or intermediate lifters).
With a 6-day split, you should train each muscle group twice a week by repeating the PPL cycle over six consecutive days. On the 3-day split, you train each muscle group once a week by rotating the push/pull/legs cycle over three non-consecutive days, with rest days in between.
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No, you don’t. Free weights or gym machinery can be a good addition when doing Triple A workouts (or any other fitness routine), but they’re not a necessity. All of the exercises can easily be done with your body weight.
If you want some extra resistance and cannot afford a gym membership or free weights for at-home use, resistance bands are a pocket-friendly alternative that can be used for these exercises and more.
Our article on arm exercises with loop bands shows you how easy they are to use and a number of workouts you can perform with them.
An easy way to do this is to perform cardio exercises on a different day from when you do Triple A workouts. This is very easy to do, particularly when following a split routine. However, if you’re combining both cardio and Triple A workouts in one session, research has shown that doing cardio after strength training may be the best option.
Studies over the years have shown that when you do cardio, particularly intense cardio, right before strength training exercises, your performance in the latter becomes worse (6, 7). However, there are a few situations in which doing cardio before lifting could be beneficial. Some cardio exercises such as walking or cycling can be used as a warm-up for a lower-body lifting session. In addition, if you’re hoping to improve your cardiovascular endurance, then it would be beneficial to do cardio first as this allows you to put your maximum effort into the training.
Read more: The Fastest Way to Get a Six-Pack
No, you can’t. Doing this will only lead to overtraining (8) and overuse injuries (9), which will force you to take time off your routine to rest and recover. Remember that your body and muscles demand rest to recover and repair. It’s best to always take 24 to 48 consecutive hours of rest per week.
It generally takes 6 to 8 weeks of consistent exercise and a healthy, supportive diet to see results from any workout routine.
The best way is to avoid directly working out any muscle group on two or more consecutive days. Always allow one day of rest before you exercise the same muscle group again. If you can, it’s best to combine both compound and isolation workouts for this and any other workout routine. The debate between compound and isolation workouts is one that is never-ending, with some studies claiming that compound exercises are better for improving muscle strength (10) and others claiming that both types of workouts offer the same results in improving muscle size and strength (11). To avoid confusion, you should include both compound and isolation movements and reap all the benefits. Yes, you can. These exercises can be done with just your body weight or with resistance bands for extra resistance. There’s no standard time limit for any workout session. However, typical sessions generally last between 30 and 90 minutes. Shorter sessions are also an option and they generally last between 20 and 30 minutes.Frequently Asked Questions
How can I avoid overtraining with Triple A splits?
Are compound lifts or isolation better for Triple A?
Can you do Triple A workouts at home without equipment?
How long should a Triple A workout last?
A Triple A fitness plan can be used by anyone who is looking to tone their arms, abs, and ass. However, as previously mentioned, this isn’t a balanced plan and can lead to more side effects than benefits. Instead of following such a plan, it’s best to opt for a full-body training plan.
This can be done through a full-body split routine or a push/pull/legs routine. Either of these options will target the arms, butt, and core as you desire, in addition to other major muscle groups to give you a stronger and well-balanced physique.
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