{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/tr\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/tr\/author\/chalid\/","title":"5\/3\/1 Boring But Big","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"MYd44jVxAU\"><a href=\"https:\/\/training.fit\/tr\/antrenman-programi\/531-boring-but-big\/\">5\/3\/1 Boring But Big<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/tr\/antrenman-programi\/531-boring-but-big\/embed\/#?secret=MYd44jVxAU\" width=\"600\" height=\"338\" title=\"&#8220;5\/3\/1 Boring But Big&#8221; &#8212; Training.fit\" data-secret=\"MYd44jVxAU\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/531-boring-but-big-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"Boring But Big, Jim Wendler\u2019\u0131n 5\/3\/1 kuvvet \u00e7al\u0131\u015fmas\u0131na \u00f6nemli miktarda tamamlay\u0131c\u0131 antrenman hacmi ekler. Ana egzersizden sonra daha hafif bir a\u011f\u0131rl\u0131kla be\u015f set on tekrar yapars\u0131n. Tekrarlanan bu \u00e7al\u0131\u015fma program\u0131n belirleyici \u00f6zelli\u011fidir: d\u00fc\u015f\u00fck hacimli bir rutinin gerektirdi\u011finden daha fazla antrenman yap\u0131p toparlanabilen sporcular i\u00e7in kuvvet ve kas hacmi geli\u015ftirmeye y\u00f6nelik bir \u015fablondur. Bu plan kimler i\u00e7in uygun? Halter egzersizlerini biliyor ve kas geli\u015fimine y\u00f6nelik \u00e7al\u0131\u015fmalar\u0131 program\u0131na nas\u0131l ekleyece\u011fini netle\u015ftirmek istiyorsan [&hellip;]"}