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
42 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 615 scores 440 kcal
Workout #2
42 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 526 scores 380 kcal
Workout #3
43 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 643 scores 460 kcal

They picked up this program

Mar 20 15:44
Apr 2 10:47
Mar 15 17:56
Mar 16 21:12
Mar 4 01:31
Feb 20 10:51
Feb 9 16:31
Nov 23 14:52
Sep 3 19:56
Jan 21 10:33
Jul 9 17:09
Jun 17 17:48
Jan 6 00:09
Nov 30 21:42
Mar 27 23:01
Apr 2 19:31
Mar 20 23:11
Mar 20 10:45
Mar 21 12:42

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