Mass Gain » Закладываем фундамент - тренировочная программа для начинающих

Mass Gain » Закладываем фундамент - тренировочная программа для начинающих

Beginner

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
1Barbell Full Squat 34-10 (+max) 50-90 sec
2Good Morning 38-12 50-90 sec
3Barbell Lunge 38-12 50-90 sec
4Standing Calf Raises 312-20 50-60 sec
5Crunches 315-20 50-60 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 34-10 60-90 sec
2Standing Military Press 34-10 60-90 sec
3Dips - Triceps Version 32-5 (+max) 60 sec
4Barbell Curl 312-14 50-60 sec
5Leg Pull-In 315-20 50-60 sec
4 day (rest)
5 day
1Clean Deadlift 38-12 50-90 sec
2Bent Over Barbell Row 38-12 50-90 sec
3Pullups 32-5 (+max) 60 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 310-12 50-60 sec
5Crunches 315-20 50-60 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 12 workouts

Workout #1
33 min
3×10
Rest: 60 sec
heavy
3×12
Rest: 60 sec
very hard
3×12
Rest: 60 sec
very hard
3×12
Rest: 60 sec
very hard
3×15
Rest: 60 sec
heavy
> 5.11 T 450 scores 320 kcal
Workout #2
33 min
3×10
Rest: 60 sec
heavy
3×10
Rest: 60 sec
heavy
3×2 max
Rest: 60 sec
to failure
3×12
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
> 3.06 T 476 scores 340 kcal
Workout #3
33 min
3×12
Rest: 60 sec
very hard
3×12
Rest: 60 sec
very hard
3×2 max
Rest: 60 sec
to failure
3×15
Rest: 60 sec
heavy
> 4.3 T 554 scores 400 kcal

They picked up this program

May 23 15:29
May 23 14:53
May 20 23:41
May 15 00:30
May 12 20:52
May 22 19:30
May 12 09:04
May 2 20:46
May 19 13:40
May 22 12:37
Apr 30 17:08
Apr 30 22:53
May 22 21:43
May 8 00:15
May 2 16:45
May 21 21:31
Mar 15 23:01
May 22 15:15
Mar 13 16:54

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