Mass Gain » Mass gain program based on 5 principles

Mass Gain » Mass gain program based on 5 principles

The content of of the program

1 «Сила»

Duration in days: 23 Amount of training days: 12 Rest days: 11
В этом мезоцикле работа сосредоточена на развитии силы. По итогам 12 тренировок вы должны значительно прибавить в силе, после чего перейдете к следующему мезоциклу «Гипертрофия».
Table scrolls horizontally
This summary table shows the boundary values of the main parameters of training. This helps to better understand in what mode will be carried out workouts. All training programs of the AtletIQ are developed considering principle of variability of the training scheme.
#Exercise (superset)SetsReps Rest between sets
1 day
1Barbell Full Squat 45 (+max) 90-150 sec
2Barbell Bench Press - Medium Grip 45 (+max) 90-150 sec
3Bent Over Barbell Row 45 (+max) 90-150 sec
4Close-Grip EZ Bar Curl 38 (+max) 80-130 sec
5Triceps Pushdown 210 (+max) 50-120 sec
6Standing Calf Raises 210 (+max) 50-120 sec
2 day (rest)

Training intensity for each exercise ( what is it ?)

This graph provides information about how the intensity of the workouts in this program will change, and what contribution to the overall load each of the exercises will make. In other words, you can assess which workouts will be easier, and which — heavier.
For each exercise AtletIQ calculate a weight (or adjust the number of repetitions), so that you can perform a specified number of repetitions with a given load level.

Example 3 of 12 workouts

Workout #1
47 min
4×1
Rest: 100 sec
heavy
4×1
Rest: 90 sec
moderate
4×1
Rest: 90 sec
moderate
3×8
Rest: 90 sec
heavy
2×10
Rest: 50 sec
heavy
2×10
Rest: 50 sec
heavy
> 2.02 T 217 scores
Workout #2
51 min
4×1
Rest: 120 sec
very hard
4×1
Rest: 100 sec
heavy
4×1
Rest: 100 sec
heavy
3×8
Rest: 100 sec
very hard
2×10
Rest: 60 sec
very hard
2×10
Rest: 60 sec
very hard
> 2.11 T 281 scores
Workout #3
55 min
4×1
Rest: 100 sec
moderate
4×1
Rest: 120 sec
very hard
4×1
Rest: 120 sec
very hard
3×8
Rest: 120 sec
very hard
2×10
Rest: 90 sec
very hard
2×10
Rest: 90 sec
very hard
> 2.24 T 321 scores

2 «Гипертрофия»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Цель данного мезоцикла — получение по большей части размеров, нежели силы, так что необходимо немного увеличить объем и сосредоточиться на более высоком диапазоне повторений. Вы по-прежнему будете тренироваться 3 раза в неделю с хотя бы одним днем отдыха между занятиями.
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Barbell Full Squat 38-10 (+max) 90-120 sec
2Barbell Bench Press - Medium Grip 38-10 (+max) 90-120 sec
3Bent Over Barbell Row 38-10 (+max) 90-120 sec
4Dumbbell Shoulder Press 38-10 (+max) 90-120 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 210-12 50-120 sec
6Close-Grip EZ Bar Curl 210-12 50-120 sec
2 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
43 min
3×1
Tempo:
2/0/2/0
Rest:
100 sec
heavy
3×1
Tempo:
3/0/2/0
Rest:
90 sec
very hard
3×1
Tempo:
3/0/2/0
Rest:
90 sec
very hard
3×8
Tempo:
3/0/2/0
Rest:
90 sec
very hard
2×10
Rest: 55 sec
heavy
> 1.07 T 410 scores
Workout #2
45 min
3×1
Tempo:
2/0/1/0
Rest:
110 sec
to failure
3×1
Tempo:
2/0/2/0
Rest:
100 sec
heavy
3×1
Tempo:
2/0/2/0
Rest:
100 sec
heavy
3×9
Tempo:
2/0/2/0
Rest:
100 sec
heavy
2×11
Rest: 60 sec
very hard
> 1.16 T 311 scores
Workout #3
50 min
3×1
Tempo:
3/0/2/0
Rest:
90 sec
heavy
3×1
Tempo:
2/0/1/0
Rest:
110 sec
to failure
3×1
Tempo:
2/0/1/0
Rest:
110 sec
to failure
3×10 max
Tempo:
2/0/1/0
Rest:
110 sec
to failure
2×12
Rest: 120 sec
to failure
> 1.35 T 408 scores

3 «Верх/Низ»

Duration in days: 26 Amount of training days: 12 Rest days: 14
В этом месяце Вы будете уделять больше внимания верхней части своего тела на одной тренировке и нижней на другой, соответственно. Например, если это «ДЕНЬ ВЕРХА», то сделаете всего несколько сетов для ног, а все остальное внимание уделите рукам, грудным мышцам и спине. 

На следующей тренировке, «ДЕНЬ НИЗА», ноги должны получить немного больше внимания. В таком духе будете продолжать чередовать занятия 3 раза в неделю. Таким образом будут чередоваться и недели - одна будет с двумя тренингами ВЕРХА и с одной НИЗА, а следующая - с двумя НИЗА и с одной ВЕРХА и т.д.
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Barbell Bench Press - Medium Grip 35-8 (+max) 60-120 sec
2Bent Over Barbell Row 35-8 (+max) 60-120 sec
3Dumbbell Shoulder Press 38-10 (+max) 60-120 sec
4Close-Grip EZ Bar Curl 210-12 60-110 sec
5Weighted Bench Dip 210-12 60-110 sec
6Power Partials 210-12 60-110 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 35-8 (+max) 60-120 sec
2Bent Over Barbell Row 35-8 (+max) 60-120 sec
3Dumbbell Shoulder Press 38-10 (+max) 60-120 sec
4Close-Grip EZ Bar Curl 210-12 60-110 sec
5Weighted Bench Dip 210-12 60-110 sec
6Power Partials 210-12 60-110 sec
4 day (rest)
5 day
1Incline Dumbbell Press 28-10 (+max) 60-120 sec
2Wide-Grip Lat Pulldown 28-10 (+max) 60-120 sec
3Barbell Full Squat 3-45 (+max) 60-120 sec
4Barbell Deadlift 3-45 (+max) 60-120 sec
5Dumbbell Lunges 28 70-90 sec
6Standing Calf Raises 310-12 60 sec
6 day (rest)
7 day (rest)
8 day
1Incline Dumbbell Press 28-10 (+max) 60-120 sec
2Wide-Grip Lat Pulldown 28-10 (+max) 60-120 sec
3Barbell Full Squat 3-45 (+max) 60-120 sec
4Barbell Deadlift 3-45 (+max) 60-120 sec
5Dumbbell Lunges 28 70-90 sec
6Standing Calf Raises 310-12 60 sec
9 day (rest)
10 day
1Incline Dumbbell Press 28-10 (+max) 60-120 sec
2Wide-Grip Lat Pulldown 28-10 (+max) 60-120 sec
3Barbell Full Squat 3-45 (+max) 60-120 sec
4Barbell Deadlift 3-45 (+max) 60-120 sec
5Dumbbell Lunges 28 70-90 sec
6Standing Calf Raises 310-12 60 sec
11 day (rest)
12 day
1Barbell Bench Press - Medium Grip 35-8 (+max) 60-120 sec
2Bent Over Barbell Row 35-8 (+max) 60-120 sec
3Dumbbell Shoulder Press 38-10 (+max) 60-120 sec
4Close-Grip EZ Bar Curl 210-12 60-110 sec
5Weighted Bench Dip 210-12 60-110 sec
6Power Partials 210-12 60-110 sec
13 day (rest)
14 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
38 min
3×1
Rest: 100 sec
to failure
3×1
Rest: 60 sec
heavy
3×8
Tempo:
3/0/X/0
Rest:
60 sec
moderate
2×10
Rest: 60 sec
moderate
2×10
Rest: 60 sec
moderate
2×10
Rest: 60 sec
moderate
> 1.23 T 345 scores
Workout #2
40 min
3×1
Rest: 60 sec
moderate
3×1
Rest: 90 sec
to failure
3×9
Tempo:
3/0/X/0
Rest:
80 sec
very hard
2×11
Rest: 80 sec
heavy
2×11
Rest: 80 sec
heavy
2×11
Rest: 80 sec
heavy
> 1.42 T 403 scores
Workout #3
42 min
2×8
Rest: 60 sec
very hard
2×3
Rest: 60 sec
very hard
3×1
Rest: 120 sec
very hard
3×5 max
Rest: 120 sec
very hard
2×8
Rest: 70 sec
moderate
3×10
Rest: 60 sec
very hard
> 3.35 T 472 scores

4 «Гипертрофия»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Цель данного мезоцикла — получение по большей части размеров, нежели силы, так что необходимо немного увеличить объем и сосредоточиться на более высоком диапазоне повторений. Вы по-прежнему будете тренироваться 3 раза в неделю с хотя бы одним днем отдыха между занятиями.
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Barbell Full Squat 38-10 (+max) 90-120 sec
2Barbell Bench Press - Medium Grip 38-10 (+max) 90-120 sec
3Bent Over Barbell Row 38-10 (+max) 90-120 sec
4Dumbbell Shoulder Press 38-10 (+max) 90-120 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 210-12 50-120 sec
6Close-Grip EZ Bar Curl 210-12 50-120 sec
2 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
43 min
3×1
Tempo:
2/0/2/0
Rest:
100 sec
heavy
3×1
Tempo:
3/0/2/0
Rest:
90 sec
very hard
3×1
Tempo:
3/0/2/0
Rest:
90 sec
very hard
3×8
Tempo:
3/0/2/0
Rest:
90 sec
very hard
2×10
Rest: 55 sec
heavy
> 1.07 T 410 scores
Workout #2
45 min
3×1
Tempo:
2/0/1/0
Rest:
110 sec
to failure
3×1
Tempo:
2/0/2/0
Rest:
100 sec
heavy
3×1
Tempo:
2/0/2/0
Rest:
100 sec
heavy
3×9
Tempo:
2/0/2/0
Rest:
100 sec
heavy
2×11
Rest: 60 sec
very hard
> 1.16 T 311 scores
Workout #3
50 min
3×1
Tempo:
3/0/2/0
Rest:
90 sec
heavy
3×1
Tempo:
2/0/1/0
Rest:
110 sec
to failure
3×1
Tempo:
2/0/1/0
Rest:
110 sec
to failure
3×10 max
Tempo:
2/0/1/0
Rest:
110 sec
to failure
2×12
Rest: 120 sec
to failure
> 1.35 T 408 scores

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