Mass Gain » Mass-guide - taking into account growth factors

Mass Gain » Mass-guide - taking into account growth factors

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 «18 тренировок»

Duration in days: 35 Amount of training days: 18 Rest days: 17
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 Bench Press - Medium Grip 36-8 80-140 sec
2Pullups 36-8 80-140 sec
3Dumbbell Bench Press 38-10 65-90 sec
4Bent Over Two-Arm Long Bar Row 38-10 65-90 sec
5Cable Crossover (a)314-16 45-80 sec
6Wide-Grip Lat Pulldown (a)314-16 45-80 sec
7Reverse Flyes (b)314-16 45-80 sec
8One-Arm Dumbbell Row (b)314-16 45-80 sec
2 day (rest)
3 day
1 Stiff-Legged Barbell Deadlift 36-8 80-140 sec
2Leg Press 36-8 80-140 sec
3Приседания на одной ноге с гантелями (a)38-10 65-90 sec
4Plie Dumbbell Squat (a)38-10 65-90 sec
5Lying Leg Curls (b)314-16 45-80 sec
6Leg Extensions (b)314-16 45-80 sec
4 day (rest)
5 day
1Barbell Curl 36-8 80-140 sec
2Dips - Triceps Version 36-8 80-140 sec
3Alternate Hammer Curl 38-10 65-90 sec
4Close-Grip Barbell Bench Press 38-10 65-90 sec
5Preacher Curl (a)314-16 45-80 sec
6Cable Rope Overhead Triceps Extension (a)314-16 45-80 sec
7Standing Biceps Cable Curl (b)314-16 45-80 sec
8Triceps Pushdown - Rope Attachment (b)314-16 45-80 sec
6 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 18 workouts

Workout #1
57 min
3×6
Rest: 90 sec
heavy
3×6
Rest: 90 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×14
Rest: 50 sec
heavy
3×16
Rest: 80 sec
very hard
3×14
Rest: 50 sec
heavy
3×16
Rest: 80 sec
very hard
> 6.45 T 1094 scores 780 kcal
Workout #2
42 min
3×6
Rest: 90 sec
heavy
3×6
Rest: 90 sec
heavy
3×8
Rest: 70 sec
heavy
3×14
Rest: 50 sec
heavy
3×14
Rest: 50 sec
heavy
> 7.79 T 608 scores 440 kcal
Workout #3
56 min
3×6
Rest: 90 sec
heavy
3×6
Rest: 90 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×14
Rest: 50 sec
heavy
3×16
Rest: 80 sec
very hard
3×14
Rest: 50 sec
heavy
3×16
Rest: 70 sec
very hard
> 5.13 T 1029 scores 740 kcal

They picked up this program

Nov 14 08:30
Nov 18 11:52
Nov 15 22:05
Apr 12 16:39
Jul 23 03:39
Nov 13 17:48
Dec 4 15:31
Dec 3 01:00
Aug 12 17:39
Dec 2 01:01
Dec 2 01:01
Dec 13 23:17
Jan 19 17:08
Dec 19 12:25
Dec 1 08:10
Dec 1 04:00
Dec 1 01:01
Dec 1 01:01

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