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

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

Intermediate
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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)
When activated, it will be charged 12 points

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 918 scores 660 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 575 scores 410 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
> 4.99 T 606 scores 440 kcal

They picked up this program

Nov 14 06:30
Nov 18 09:52
Jan 11 19:08
Dec 4 13:31
Dec 2 23:00
Jan 17 08:53
Jan 16 14:25
Dec 1 23:01
Dec 1 23:01
Dec 13 21:17
Jan 15 18:00
Dec 19 10:25
Dec 1 06:10
Dec 1 02:00
Nov 30 23:01
Nov 30 23:01
Dec 27 13:27
Nov 30 23:00
When activated, it will be charged 12 points
Pay for each workout

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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.


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