{"id":5636,"date":"2025-11-12T20:35:51","date_gmt":"2025-11-12T18:35:51","guid":{"rendered":"https:\/\/superbmuscle.lt\/product\/9-savaiciu-5d-vyru-treniruociu-programa-ifbb-pro-edition\/"},"modified":"2026-07-26T17:13:49","modified_gmt":"2026-07-26T15:13:49","slug":"9-savaiciu-5d-vyru-treniruociu-programa-ifbb-pro-edition","status":"publish","type":"product","link":"https:\/\/superbmuscle.lt\/en\/product\/9-savaiciu-5d-vyru-treniruociu-programa-ifbb-pro-edition\/","title":{"rendered":"IFBB PRO \u2013 ATLAS (5d.) 9-week training program for men"},"content":{"rendered":"

\ud83e\udd8d 9 savai\u010di\u0173 5 dien\u0173 treniruo\u010di\u0173 programa vyrams<\/h2>\n

Maksimali raumen\u0173 mas\u0117. Simetrija. Kontroliuotas progresas.<\/em><\/h3>\n

\u0160i programa skirta vyrams, kurie jau sportuoja rimtai ir nori: daugiau raumen\u0173, geresni\u0173 proporcij\u0173, ai\u0161kios sistemos, treniruotis 5 kartus per savait\u0119 be chaoso.<\/p>\n

\n\ud83d\udc49 5 treniruot\u0117s per savait\u0119<\/strong>
\n\ud83d\udc49 Didelis treniruo\u010di\u0173 da\u017enis + periodizacija
\n\ud83d\udc49 Raumen\u0173 mas\u0117s ir estetikos fokusas
\n\ud83d\udc49 Skirta vidutinio ir pa\u017eengusio lygio vyrams\n<\/p>\n

\u274c Kod\u0117l daug vyr\u0173, sportuojan\u010di\u0173 5 d.\/sav., vis tiek neauga?<\/h3>\n
    \n
  • Per didel\u0117 apimtis be plano<\/li>\n
  • N\u0117ra tikros progresijos<\/li>\n
  • Perkrauta CNS<\/li>\n
  • Nesilaikoma temp\u0173<\/li>\n
  • Praleid\u017eiamos deload savait\u0117s<\/li>\n<\/ul>\n

    \ud83d\udca1 \u0160i programa sukurta tam, kad da\u017enis dirbt\u0173 tavo naudai, o ne stabdyt\u0173 progres\u0105.<\/em><\/p>\n

    \u2705 Kuo \u0161i 5 dien\u0173 programa i\u0161skirtin\u0117?<\/h3>\n

    \ud83d\udd39 5 dien\u0173 strukt\u016bra su logika<\/h4>\n

    Programa sud\u0117liota taip, kad kiekviena raumen\u0173 grup\u0117 gaut\u0173 optimal\u0173 stimul\u0105 ir poils\u012f:<\/p>\n

      \n
    • 1 diena<\/strong> \u2013 visas vir\u0161us (bendras aktyvavimas)<\/li>\n
    • 2 diena<\/strong> \u2013 apatin\u0117 k\u016bno dalis (kojos + presas)<\/li>\n
    • 3 diena<\/strong> \u2013 spaudimo jud\u0117siai (kr\u016btin\u0117, pe\u010diai, tricepsas)<\/li>\n
    • 4 diena<\/strong> \u2013 traukimo jud\u0117siai (nugara, galinis petys, bicepsas)<\/li>\n
    • 5 diena<\/strong> \u2013 apatin\u0117 k\u016bno dalis (kita koj\u0173 variacija)<\/li>\n<\/ul>\n

      \ud83d\udc49 Tai leid\u017eia: \u2714 treniruoti da\u017enai, bet ne perdegti \u2714 auginti raumenis tolygiai \u2714 i\u0161laikyti estetik\u0105 ir proporcijas<\/p>\n

      \ud83d\udd39 Tikra 9 savai\u010di\u0173 periodizacija<\/h4>\n

      Programa suskirstyta \u012f 3 ai\u0161kius etapus:<\/p>\n

        \n
      • 1\u20133 savait\u0117s<\/strong> \u2013 technika, tempai, judesio kontrol\u0117<\/li>\n
      • 4\u20136 savait\u0117s<\/strong> \u2013 stabilus j\u0117gos ir svori\u0173 augimas<\/li>\n
      • 7\u20139 savait\u0117s<\/strong> \u2013 didel\u0117 apimtis, maksimalus raumen\u0173 stimulas<\/li>\n<\/ul>\n

        Be \u201erandom” pratim\u0173 keitimo. Be stagnacijos.<\/p>\n

        \ud83d\udd39 Temp\u0173 kontrol\u0117 = augimas<\/h4>\n

        Visuose pratimuose: ai\u0161kiai nurodyti tempai, akcentuojama ekscentrika, kontroliuojama raumen\u0173 \u012ftampa.<\/p>\n

        \ud83d\udc49 Tai leid\u017eia auginti raumenis ne tik didinant svor\u012f, bet ir darbo kokyb\u0119.<\/p>\n

        \ud83d\udd39 Metodikos, kurios veikia<\/h4>\n

        Programoje naudojama: supersetai, izometriniai u\u017elaikymai, apimties ir intensyvumo kaita.<\/p>\n

        Visa tai daroma su sistema, o ne \u201ed\u0117l \u012fvairov\u0117s”.<\/p>\n

        \ud83c\udfaf Kam \u0161i programa skirta?<\/h3>\n

        \n\u2714 Vyrams su vidutine ar auk\u0161ta treniruo\u010di\u0173 patirtimi
        \n\u2714 Norintiems maksimalios raumen\u0173 mas\u0117s
        \n\u2714 Siekiantiems simetri\u0161kos, esteti\u0161kos fig\u016bros
        \n\u2714 Galintiems sportuoti 5 kartus per savait\u0119\n<\/p>\n

        \ud83d\udc49 Tai ne pradedan\u010di\u0173j\u0173 programa. Tai \u2013 auk\u0161tesnio lygio treniruo\u010di\u0173 sistema.<\/p>\n

        \ud83c\udfcb\ufe0f\u200d\u2642\ufe0f K\u0105 gausi \u012fsigij\u0119s program\u0105?<\/h3>\n

        \n\ud83d\udcc4 9 savai\u010di\u0173 treniruo\u010di\u0173 plan\u0105 (PDF)
        \n\ud83c\udfa5 Video su pratim\u0173 atlikimo technika
        \n\ud83d\udcc8 Ai\u0161kias progresijos gaires
        \n\u23f1 Temp\u0173, poilsio ir kr\u016bvio kontrol\u0119
        \n\ud83d\udd04 Deload savait\u0117s instrukcijas
        \n\ud83e\udde0 Sistem\u0105, kuri\u0105 gali kartoti arba progresuoti toliau\n<\/p>\n

        Tai ne \u201eYouTube splitas”. Tai profesionali mas\u0117s auginimo sistema.<\/p>\n

        \ud83d\udc68\u200d\ud83c\udfeb Kas suk\u016br\u0117 \u0161i\u0105 program\u0105?<\/h3>\n

        Program\u0105 pareng\u0117 IFBB Pro atletas ir profesionalus treneris, turintis ilgamet\u0119 patirt\u012f: raumen\u0173 mas\u0117s auginime, hipertrofijos periodizacijoje, pa\u017eengusi\u0173 sportuojan\u010di\u0173 programavime.<\/p>\n

        \ud83d\udcac Be \u201ecopy\u2013paste”. Tik tai, kas realiai veikia sal\u0117je.<\/p>\n

        \u2753 Da\u017enas klausimas<\/h3>\n

        \u201eAr 5 treniruot\u0117s per savait\u0119 n\u0117ra per daug?”<\/em><\/p>\n

        \ud83d\udc49 Per daug \u2013 tik be strukt\u016bros. \u0160i programa u\u017etikrina: balans\u0105 tarp darbo ir poilsio, CNS ir s\u0105nari\u0173 apsaug\u0105, ilgalaik\u012f progres\u0105 be perdegimo.<\/p>\n

        \ud83d\ude80 Jei nori maksimalaus augimo \u2013 tai tavo programa<\/h3>\n

        Jeigu nori:<\/p>\n

          \n
        • daugiau raumen\u0173<\/li>\n
        • geresni\u0173 proporcij\u0173<\/li>\n
        • ai\u0161kaus plano 9 savait\u0117ms<\/li>\n
        • treniruotis kaip rimtas atletas<\/li>\n<\/ul>\n

          \ud83d\udc49 \u0160i 5 dien\u0173 vyr\u0173 programa \u2013 tavo auk\u0161\u010diausias lygis.<\/p>\n

          \u2b07\ufe0f Atsisi\u0173sk 9 savai\u010di\u0173 5 dien\u0173 treniruo\u010di\u0173 program\u0105 vyrams<\/h4>","protected":false},"excerpt":{"rendered":"

          IFBB PRO \u2013 ATLAS (5D) \u2013 9 savai\u010di\u0173 pa\u017eengusi\u0173 vyr\u0173 sporto programa, skirta raumen\u0173 masei auginti, j\u0117gai didinti ir kurti galing\u0105, atleti\u0161k\u0105 vyri\u0161k\u0105 k\u016bn\u0105 per 5 treniruotes per savait\u0119.<\/p>","protected":false},"featured_media":5671,"template":"","meta":{"_themeisle_gutenberg_block_has_review":false},"product_brand":[],"product_cat":[151],"product_tag":[199,78,174,201,202,203,200,194],"class_list":["post-5636","product","type-product","status-publish","has-post-thumbnail","product_cat-pradedantiesiems-5-treniruotes-per-savaite-lygis-daznis-vyrams-programos","product_tag-5-dienu-treniruotes","product_tag-ifbb-pro","product_tag-jegos-treniruotes","product_tag-kuno-transformacija-vyrams","product_tag-pazengusiu-vyru-sportas","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\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t