{"id":5634,"date":"2025-11-12T20:35:51","date_gmt":"2025-11-12T18:35:51","guid":{"rendered":"https:\/\/superbmuscle.lt\/product\/9-savaiciu-4d-vyru-treniruociu-programa-ifbb-pro-edition\/"},"modified":"2026-07-26T17:13:28","modified_gmt":"2026-07-26T15:13:28","slug":"9-savaiciu-4d-vyru-treniruociu-programa-ifbb-pro-edition","status":"publish","type":"product","link":"https:\/\/superbmuscle.lt\/en\/product\/9-savaiciu-4d-vyru-treniruociu-programa-ifbb-pro-edition\/","title":{"rendered":"IFBB PRO \u2013 FORGE (4d.) 9-week training program for men"},"content":{"rendered":"<h2>\ud83e\udd8d 9 savai\u010di\u0173 4 dien\u0173 treniruo\u010di\u0173 programa vyrams<\/h2>\n<h3><em>J\u0117ga, mas\u0117 ir pastovus progresas \u2013 be perdegimo<\/em><\/h3>\n<p>Jeigu nori <strong>daugiau raumen\u0173<\/strong>, <strong>ai\u0161kios strukt\u016bros<\/strong> ir esi pasiruo\u0161\u0119s treniruotis <strong>4 kartus per savait\u0119<\/strong> \u2013 \u0161i programa tau.<\/p>\n<p>\n\ud83d\udc49 <strong>4 treniruot\u0117s per savait\u0119<\/strong><br \/>\n\ud83d\udc49 \u201eVir\u0161us\/apa\u010dia&#8221; splitas, kartojamas 2x per savait\u0119<br \/>\n\ud83d\udc49 <strong>J\u0117gos ir raumen\u0173 mas\u0117s<\/strong> fokusas<br \/>\n\ud83d\udc49 Tinka vidutinio ir pa\u017eengusio lygio vyrams\n<\/p>\n<h3>\u274c Kod\u0117l daug vyr\u0173, treniruojantis 4 d.\/sav., vis tiek stringa?<\/h3>\n<ul>\n<li>Kiekviena raumen\u0173 grup\u0117 dirbama tik kart\u0105 per savait\u0119 \u2013 per ma\u017eas da\u017enis augimui<\/li>\n<li>N\u0117ra periodizacijos \u2013 programa nesikei\u010dia 9 savaites<\/li>\n<li>Treniruot\u0117s nesubalansuotos (per daug spaudimo, per ma\u017eai traukimo)<\/li>\n<li>Nekontroliuojami tempai ir poilsis<\/li>\n<\/ul>\n<p>\ud83d\udca1 <em>\u0160i programa padvigubina kiekvienos raumen\u0173 grup\u0117s stimul\u0105 per savait\u0119 \u2013 tai tiesiogiai paspartina augim\u0105.<\/em><\/p>\n<h3>\u2705 Kuo \u0161i 4 dien\u0173 programa i\u0161skirtin\u0117?<\/h3>\n<h4>\ud83d\udd39 Vir\u0161us\/apa\u010dia splitas x2 per savait\u0119<\/h4>\n<ul>\n<li><strong>1 diena \u2013 K\u016bno apa\u010dia:<\/strong> Keturgalvis, dvigalvis, blauzdos<\/li>\n<li><strong>2 diena \u2013 K\u016bno vir\u0161us:<\/strong> Kr\u016btin\u0117, nugara, pe\u010diai, bicepsas, tricepsas, presas<\/li>\n<li><strong>3 diena \u2013 K\u016bno apa\u010dia<\/strong> (kita akcent\u0173 variacija)<\/li>\n<li><strong>4 diena \u2013 K\u016bno vir\u0161us<\/strong> (kita akcent\u0173 variacija)<\/li>\n<\/ul>\n<p>\ud83d\udc49 Kiekviena raumen\u0173 grup\u0117 gauna <strong>2 stimulus per savait\u0119<\/strong> \u2013 optimalu augimui, bet su pakankamu atsistatymu.<\/p>\n<h4>\ud83d\udd39 9 savai\u010di\u0173 periodizacija<\/h4>\n<ul>\n<li><strong>1\u20133 savait\u0117s<\/strong> \u2013 technika, baz\u0117<\/li>\n<li><strong>4\u20136 savait\u0117s<\/strong> \u2013 j\u0117gos augimas<\/li>\n<li><strong>7\u20139 savait\u0117s<\/strong> \u2013 didesn\u0117 apimtis, maksimalus stimulas<\/li>\n<\/ul>\n<h4>\ud83d\udd39 Subalansuota apkrova<\/h4>\n<p>Programa sud\u0117liota taip, kad spaudimo ir traukimo judesiai b\u016bt\u0173 subalansuoti \u2013 tai apsaugo pe\u010di\u0173 s\u0105narius ir u\u017etikrina simetri\u0161k\u0105 raumen\u0173 vystym\u0105si.<\/p>\n<h3>\ud83c\udfaf Kam \u0161i programa skirta?<\/h3>\n<p>\n\u2714 Vyrams su vidutine ar didesne treniruo\u010di\u0173 patirtimi<br \/>\n\u2714 Norintiems <strong>padidinti raumen\u0173 mas\u0119 ir j\u0117g\u0105<\/strong><br \/>\n\u2714 Galintiems skirti <strong>4 dienas per savait\u0119<\/strong><br \/>\n\u2714 Siekiantiems <strong>simetri\u0161kos, subalansuotos<\/strong> fig\u016bros\n<\/p>\n<h3>\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f K\u0105 gausi \u012fsigij\u0119s program\u0105?<\/h3>\n<p>\n\ud83d\udcc4 <strong>9 savai\u010di\u0173 treniruo\u010di\u0173 plan\u0105 (PDF)<\/strong><br \/>\n\ud83c\udfa5 <strong>Video su pratim\u0173 atlikimo technika<\/strong><br \/>\n\ud83d\udcc8 Ai\u0161kias <strong>progresijos gaires<\/strong><br \/>\n\u23f1 Temp\u0173, poilsio ir kr\u016bvio kontrol\u0119<br \/>\n\ud83d\udd04 Rekomendacijas d\u0117l atsistatymo tarp treniruo\u010di\u0173<br \/>\n\ud83e\udde0 Piln\u0105 sistem\u0105 9 savait\u0117ms\n<\/p>\n<h3>\ud83d\udc68\u200d\ud83c\udfeb Kas suk\u016br\u0117 \u0161i\u0105 program\u0105?<\/h3>\n<p>Program\u0105 pareng\u0117 <strong>IFBB Pro atletas ir profesionalus treneris<\/strong>, turintis ilgamet\u0119 patirt\u012f raumen\u0173 mas\u0117s auginime ir treniruo\u010di\u0173 periodizacijoje.<\/p>\n<p>\ud83d\udcac Be \u201ecopy\u2013paste&#8221;. Tik tai, kas realiai veikia sal\u0117je.<\/p>\n<h3>\u2753 Da\u017enas klausimas<\/h3>\n<p><em>\u201eAr 4 treniruot\u0117s per savait\u0119 \u2013 per daug pradedantiesiems?&#8221;<\/em><\/p>\n<p>\ud83d\udc49 \u0160i programa geriausiai tinka tiems, kurie <strong>jau turi bazin\u0119 patirt\u012f<\/strong>. Jei esi visi\u0161kai pradedantis, rekomenduojame prad\u0117ti nuo 2 ar 3 dien\u0173 programos ir v\u0117liau pereiti prie \u0161ios.<\/p>\n<h3>\ud83d\ude80 Jei nori nuoseklaus augimo \u2013 tai tavo programa<\/h3>\n<p>Jeigu nori:<\/p>\n<ul>\n<li>daugiau raumen\u0173 mas\u0117s<\/li>\n<li>ai\u0161kios 9 savai\u010di\u0173 sistemos<\/li>\n<li>subalansuoto, simetri\u0161ko k\u016bno<\/li>\n<\/ul>\n<p>\ud83d\udc49 <strong>\u0160i 4 dien\u0173 programa \u2013 kitas tavo lygis.<\/strong><\/p>\n<h4>\u2b07\ufe0f Atsisi\u0173sk 9 savai\u010di\u0173 4 dien\u0173 treniruo\u010di\u0173 program\u0105 vyrams<\/h4>","protected":false},"excerpt":{"rendered":"<p>IFBB PRO \u2013 FORGE (4d.) \u2013 9 savai\u010di\u0173 vyr\u0173 sporto programa sukurta raumen\u0173 masei auginti ir j\u0117gai stiprinti per 4 strukt\u016bruotas treniruotes per savait\u0119, u\u017etikrinant stabil\u0173 progres\u0105 ir optimal\u0173 atsistatym\u0105.<\/p>","protected":false},"featured_media":5673,"template":"","meta":{"_themeisle_gutenberg_block_has_review":false},"product_brand":[],"product_cat":[147],"product_tag":[204,205,78,174,201,203,200,194],"class_list":["post-5634","product","type-product","status-publish","has-post-thumbnail","product_cat-pradedantiesiems-4-treniruotes-per-savaite-lygis-daznis-vyrams-programos","product_tag-4-dienu-treniruotes","product_tag-forge-programa","product_tag-ifbb-pro","product_tag-jegos-treniruotes","product_tag-kuno-transformacija-vyrams","product_tag-progresine-apkrova","product_tag-raumenu-mases-auginimas","product_tag-vyru-sporto-programa","first","instock","downloadable","shipping-taxable","purchasable","product-type-simple"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"IFBB PRO \u2013 FORGE \u2013 9 savai\u010di\u0173 vyr\u0173 sporto programa sukurta raumen\u0173 masei auginti ir j\u0117gai 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