Mass Gain » GRAND MASS: building large muscle groups

Mass Gain » GRAND MASS: building large muscle groups

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Автор программы

The content of of the program

1 «12 тренировок»

Duration in days: 23 Amount of training days: 12 Rest days: 11
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
1Pullups 36-8 60-120 sec
2Barbell Bench Press - Medium Grip 36-8 60-120 sec
3Bent Over Two-Arm Long Bar Row 38-12 65-110 sec
4Dumbbell Bench Press 38-12 65-110 sec
5One-Arm Dumbbell Row 312-15 45-90 sec
6Dumbbell Flyes 312-15 45-90 sec
2 day (rest)
3 day
1 Stiff-Legged Barbell Deadlift 36-8 60-120 sec
2Leg Press 36-8 60-120 sec
3Glute Ham Raise 38-12 65-110 sec
4Dumbbell Rear Lunge 38-12 65-110 sec
5Lying Leg Curls 312-15 45-90 sec
6Leg Extensions 312-15 45-90 sec
4 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
0 min
3×6
Rest: 60 sec
moderate
3×6
Rest: 60 sec
moderate
3×8
Rest: 75 sec
heavy
3×8
Rest: 75 sec
heavy
3×12
Rest: 75 sec
heavy
3×12
Rest: 75 sec
heavy
> 3.65 T 723 scores 520 kcal
Workout #2
0 min
3×6
Rest: 60 sec
moderate
3×6
Rest: 60 sec
moderate
3×8
Rest: 75 sec
heavy
3×8
Rest: 75 sec
heavy
3×12
Rest: 75 sec
heavy
3×12
Rest: 75 sec
heavy
> 7.24 T 543 scores 390 kcal
Workout #3
0 min
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×10
Rest: 65 sec
heavy
3×10
Rest: 65 sec
heavy
3×14
Rest: 70 sec
heavy
3×14
Rest: 70 sec
heavy
> 4.3 T 748 scores 540 kcal

They picked up this program

Sep 6 22:01
Mar 20 17:44
Apr 2 12:47
Sep 20 23:14
Sep 21 23:11
Mar 4 03:31
Apr 12 16:39
Apr 10 01:57
Nov 23 16:52
Sep 3 21:56
Jan 21 12:33
Jul 9 19:09
Jun 17 19:48
Jan 6 02:09
Apr 27 20:15
Mar 28 01:01
Apr 2 21:31
Mar 21 01:11

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Mobile Assistant

Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. Используйте «Мобильный ассистент», чтобы приступить к тренировкам.

Ваш мобильный ассистент на тренировке

Ассистент подскажет: какой вес устанавливать, как и сколько раз выполнять упражнение, сколько времени отдыхать между подходами. Интерактивный секундомер проведет вас по тренировке и не позволит отклониться от намеченного плана.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки