Mass Gain » Mass Gain — «7x7» principle

Mass Gain » Mass Gain — «7x7» principle

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: 31 Amount of training days: 16 Rest days: 15
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
1Leg Press 77 35-95 sec
2Barbell Bench Press - Medium Grip 77 35-95 sec
3Snatch Deadlift 77 35-95 sec
4Standing Military Press 77 35-95 sec
2 day (rest)
3 day
1Cable Crossover 77 25-85 sec
2Dumbbell Lying Rear Lateral Raise 77 25-85 sec
3Underhand Cable Pulldowns 77 25-85 sec
4Triceps Pushdown 77 25-85 sec
4 day (rest)
5 day
1Lying Leg Curls 77 25-85 sec
2Leg Extensions 77 25-85 sec
3Barbell Incline Bench Press Medium-Grip 77 25-85 sec
4Seated Cable Rows 77 25-85 sec
6 day (rest)
7 day
1Leverage Incline Chest Press 77 25-85 sec
2Bent-Arm Dumbbell Pullover 77 25-85 sec
3One-Arm Dumbbell Row 77 25-85 sec
4Bent Over Low-Pulley Side Lateral 77 25-85 sec
8 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 16 workouts

Workout #1
49 min
1×7
Rest: 55 sec
heavy
1×7
Rest: 55 sec
heavy
1×7
Rest: 60 sec
heavy
1×7
Rest: 65 sec
heavy
1×7
Rest: 70 sec
very hard
1×7
Rest: 70 sec
very hard
1×7
Rest: 90 sec
very hard
1×7
Rest: 55 sec
heavy
1×7
Rest: 55 sec
heavy
1×7
Rest: 60 sec
heavy
1×7
Rest: 65 sec
heavy
1×7
Rest: 70 sec
very hard
1×7
Rest: 70 sec
very hard
1×7
Rest: 90 sec
very hard
1×7
Rest: 55 sec
heavy
1×7
Rest: 55 sec
heavy
1×7
Rest: 60 sec
heavy
1×7
Rest: 65 sec
heavy
1×7
Rest: 70 sec
very hard
1×7
Rest: 70 sec
very hard
1×7
Rest: 90 sec
very hard
1×7
Rest: 55 sec
heavy
1×7
Rest: 55 sec
heavy
1×7
Rest: 60 sec
heavy
1×7
Rest: 65 sec
heavy
1×7
Rest: 70 sec
very hard
1×7
Rest: 70 sec
very hard
1×7
Rest: 90 sec
very hard
> 14.04 T 1420 scores 1020 kcal
Workout #2
44 min
1×7
Rest: 45 sec
heavy
1×7
Rest: 45 sec
heavy
1×7
Rest: 50 sec
heavy
1×7
Rest: 55 sec
heavy
1×7
Rest: 60 sec
very hard
1×7
Rest: 60 sec
very hard
1×7
Rest: 80 sec
very hard
1×7
Rest: 45 sec
heavy
1×7
Rest: 45 sec
heavy
1×7
Rest: 50 sec
heavy
1×7
Rest: 55 sec
heavy
1×7
Rest: 60 sec
very hard
1×7
Rest: 60 sec
very hard
1×7
Rest: 80 sec
very hard
1×7
Rest: 45 sec
heavy
1×7
Rest: 45 sec
heavy
1×7
Rest: 50 sec
heavy
1×7
Rest: 55 sec
heavy
1×7
Rest: 60 sec
very hard
1×7
Rest: 60 sec
very hard
1×7
Rest: 80 sec
very hard
1×7
Rest: 45 sec
heavy
1×7
Rest: 45 sec
heavy
1×7
Rest: 50 sec
heavy
1×7
Rest: 55 sec
heavy
1×7
Rest: 60 sec
very hard
1×7
Rest: 60 sec
very hard
1×7
Rest: 80 sec
very hard
> 5.76 T 1150 scores 830 kcal
Workout #3
44 min
1×7
Rest: 45 sec
heavy
1×7
Rest: 45 sec
heavy
1×7
Rest: 50 sec
heavy
1×7
Rest: 55 sec
heavy
1×7
Rest: 60 sec
very hard
1×7
Rest: 60 sec
very hard
1×7
Rest: 80 sec
very hard
1×7
Rest: 45 sec
heavy
1×7
Rest: 45 sec
heavy
1×7
Rest: 50 sec
heavy
1×7
Rest: 55 sec
heavy
1×7
Rest: 60 sec
very hard
1×7
Rest: 60 sec
very hard
1×7
Rest: 80 sec
very hard
1×7
Rest: 45 sec
heavy
1×7
Rest: 45 sec
heavy
1×7
Rest: 50 sec
heavy
1×7
Rest: 55 sec
heavy
1×7
Rest: 60 sec
very hard
1×7
Rest: 60 sec
very hard
1×7
Rest: 80 sec
very hard
1×7
Rest: 45 sec
heavy
1×7
Rest: 45 sec
heavy
1×7
Rest: 50 sec
heavy
1×7
Rest: 55 sec
heavy
1×7
Rest: 60 sec
very hard
1×7
Rest: 60 sec
very hard
1×7
Rest: 80 sec
very hard
> 9.21 T 1111 scores 800 kcal

They picked up this program

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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