Mass Gain » GRAND MASS: building large muscle groups
The content of of the program
1 «12 тренировок»
Amount of training days: 12 Rest days: 11
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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)||Sets||Reps||Rest between sets|
|2||Barbell Bench Press - Medium Grip||3||6-8||60-120 sec|
|3||Bent Over Two-Arm Long Bar Row||3||8-12||65-110 sec|
|4||Dumbbell Bench Press||3||8-12||65-110 sec|
|5||One-Arm Dumbbell Row||3||12-15||45-90 sec|
|6||Dumbbell Flyes||3||12-15||45-90 sec|
|2 day (rest)|
|1||Stiff-Legged Barbell Deadlift||3||6-8||60-120 sec|
|2||Leg Press||3||6-8||60-120 sec|
|3||Glute Ham Raise||3||8-12||65-110 sec|
|4||Dumbbell Rear Lunge||3||8-12||65-110 sec|
|5||Lying Leg Curls||3||12-15||45-90 sec|
|6||Leg Extensions||3||12-15||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
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After reconciling with heavy exercise you certainly have to wonder: how can you start training after a long break and return to your former physical shape? Just starting with the assault force of workers’ equipment is imprudent and foolish. Act logically and consistently, use the rapid return plan to get back into the weight room.
Athletes are in constant search for new training schemes and brilliant success formulas that would help them break through the genetic barriers. But the problem is that such a formula does not exist! Even the simplest, like a brick, technique can work, if it is radically different from that to which your muscles are accustomed. Try to "confuse" them with a unique voluminous training: just one exercise per 100 basic repetitions.
Still in search of an effective workout for the mass? We are ready to offer a non-standard solution - the original 2 × 3 FORSAGE complex. The 5-day weight training program is aimed at experienced athletes, since it involves a high-intensity mode of training with maximum dedication.
Classical three-day split-training program, adapted to ectomorph-athletes, will help to overcome the genetic barrier. First we develop strength, then we work for mass - it's the only way to break through the plateau and create the body that everyone dreams about.
It's time to adjust the genetic "deficiencies" and form a powerful back and impressive shoulders. Ask the advice of users of the training complex for the shoulders and back from Atletiq. Massive, broader, stronger - that's their motto and work result.
Как тренироваться с Atletiq.com?
- Зарегистрируйтесь в сервисе Atletiq.com
- Активируйте подходящую вам программу в каталоге или создайте свою собственную.
- 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.