{"id":20458,"date":"2021-11-12T15:59:39","date_gmt":"2021-11-12T13:59:39","guid":{"rendered":"https:\/\/portal.fonisalaminas.gr\/?p=20458"},"modified":"2021-11-12T15:59:41","modified_gmt":"2021-11-12T13:59:41","slug":"proponisi-myikis-ypertrofias","status":"publish","type":"post","link":"https:\/\/portal.fonisalaminas.gr\/index.php\/2021\/11\/12\/proponisi-myikis-ypertrofias\/","title":{"rendered":"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u039c\u03c5\u03ca\u03ba\u03ae\u03c2 \u03a5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1\u03c2"},"content":{"rendered":"\n

\u039c\u03ad\u03c1\u03bf\u03c2 1\u03bf \u2013 \u038c\u03b3\u03ba\u03bf\u03c2 \u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2<\/h2>\n\n\n\n

\u0391\u03bd\u03b1\u03c6\u03b5\u03c1\u03cc\u03bc\u03b5\u03bd\u03bf\u03b9 \u03c3\u03c4\u03bf\u03bd \u03cc\u03c1\u03bf \u039c\u03c5\u03ca\u03ba\u03ae \u03a5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1 (\u039c\u03a5), \u03b5\u03bd\u03bd\u03bf\u03bf\u03cd\u03bc\u03b5 \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03c9\u03c2 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd \u03ba\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c4\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03b3\u03ba\u03ac\u03c1\u03c3\u03b9\u03b1\u03c2 \u03b5\u03c0\u03b9\u03c6\u03ac\u03bd\u03b5\u03b9\u03b1\u03c2 \u03c4\u03c9\u03bd \u03c5\u03c0\u03b1\u03c1\u03c7\u03cc\u03bd\u03c4\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03b9\u03bd\u03ce\u03bd. <\/p>\n\n\n\n

\u0397 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03b1\u03c5\u03c4\u03ae \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03b9\u03b1 \u03bc\u03b5\u03c1\u03b9\u03ac \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03bb\u03c4\u03ce\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd (\u03b1\u03ba\u03c4\u03af\u03bd\u03b7, \u03bc\u03c5\u03bf\u03c3\u03af\u03bd\u03b7) \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03bc\u03b5\u03c1\u03b9\u03ac, \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03c1\u03b9\u03b8\u03bc\u03bf\u03cd \u03c4\u03c9\u03bd \u03bc\u03c5\u03bf\u03ca\u03bd\u03b9\u03b4\u03af\u03c9\u03bd \u03bc\u03ad\u03c3\u03b1 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae \u03af\u03bd\u03b1. \u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ad\u03c2 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03bf\u03cd\u03bd \u03c4\u03bf \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03cc \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03bc\u03b5\u03b3\u03ad\u03b8\u03bf\u03c5\u03c2 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03b9\u03bd\u03ce\u03bd \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u0384\u03b5\u03c0\u03ad\u03ba\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bf\u03c0\u03bf\u03af\u03bf\u03c5\u03c2 \u03b1\u03bd\u03ae\u03ba\u03bf\u03c5\u03bd. <\/p>\n\n\n\n

\u0398\u03b5\u03c9\u03c1\u03b7\u03c4\u03b9\u03ba\u03ac, \u03c4\u03bf \u03bc\u03ad\u03b3\u03b5\u03b8\u03bf\u03c2 \u03b5\u03bd\u03cc\u03c2 \u03bc\u03c5\u03cc\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c5\u03be\u03b7\u03b8\u03b5\u03af \u03ba\u03b1\u03b9 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03b1\u03c1\u03b9\u03b8\u03bc\u03bf\u03cd \u03c4\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03b9\u03bd\u03ce\u03bd \u03c0\u03bf\u03c5 \u03b1\u03c5\u03c4\u03cc\u03c2 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03b7 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03bf\u03bd\u03bf\u03bc\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u039c\u03c5\u03ca\u03ba\u03ae \u03a5\u03c0\u03b5\u03c1\u03c0\u03bb\u03b1\u03c3\u03af\u03b1. \u03a4\u03bf \u03c6\u03b1\u03b9\u03bd\u03cc\u03bc\u03b5\u03bd\u03bf \u03b1\u03c5\u03c4\u03cc \u03ad\u03c7\u03b5\u03b9 \u03b1\u03c0\u03bf\u03b4\u03b5\u03b9\u03c7\u03b8\u03b5\u03af \u03cc\u03c4\u03b9 \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03c3\u03b5 \u03c0\u03b5\u03b9\u03c1\u03b1\u03bc\u03b1\u03c4\u03cc\u03b6\u03c9\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ac \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03b1 \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b7 \u03c5\u03c0\u03b5\u03c1\u03c0\u03bb\u03b1\u03c3\u03af\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc \u03b1\u03cd\u03be\u03b7\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03c3\u03c4\u03bf\u03bd \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf (Baechle and Earle, 2009).<\/p>\n\n\n\n

\u0397 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b8\u03b1\u03c1\u03bf\u03cd \u03bc\u03c5\u03ca\u03ba\u03bf\u03cd \u03b9\u03c3\u03c4\u03bf\u03cd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c3\u03c4\u03cc\u03c7\u03bf \u03b1\u03c0\u03cc \u03cc\u03c3\u03bf\u03c5\u03c2 \u03b1\u03c3\u03c7\u03bf\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7. \u0394\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c4\u03b7\u03c2 \u03c3\u03c5\u03c3\u03c7\u03ad\u03c4\u03b9\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03b7 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c0\u03c1\u03c9\u03c4\u03b1\u03c1\u03c7\u03b9\u03ba\u03cc \u03c3\u03c4\u03cc\u03c7\u03bf \u03b3\u03b9\u03b1 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03b8\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b9\u03c3\u03c7\u03cd\u03bf\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03c0\u03bf\u03b4\u03cc\u03c3\u03c6\u03b1\u03b9\u03c1\u03bf, \u03c4\u03bf \u03c1\u03ac\u03b3\u03ba\u03bc\u03c0\u03b9, \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03cc \u03c4\u03c1\u03af\u03b1\u03b8\u03bb\u03bf (powerlifting). <\/p>\n\n\n\n

\u0391\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b8\u03bf\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03cc \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ac\u03b8\u03bb\u03b7\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03a3\u03c9\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03bc\u03b7\u03c3\u03b7\u03c2 (bodybuilding). \u03a3\u03b5 \u03c0\u03b9\u03bf \u03b3\u03b5\u03bd\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf \u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf, \u03b7 \u039c\u03a5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u00ab\u03b8\u03ad\u03bb\u03b3\u03b7\u03c4\u03c1\u03bf\u00bb \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03bf\u03cd\u03c2 \u03b1\u03c3\u03ba\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03c5\u03c2, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03bf\u03b9 \u03b1\u03c3\u03c7\u03bf\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03bf\u03b9 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c3\u03b1\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf \u03c4\u03b7\u03bd \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03b9\u03ba\u03cc\u03bd\u03b1\u03c2 (Schoenfeld, 2010). <\/p>\n\n\n\n

\u0395\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03bf\u03c5\u03bd \u03c3\u03b5 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7\u03c2 \u03b4\u03b9\u03b1\u03c6\u03cc\u03c1\u03c9\u03bd \u03b1\u03c3\u03b8\u03b5\u03bd\u03b5\u03b9\u03ce\u03bd \u03cc\u03c0\u03c9\u03c2, \u03b4\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7 \u03c4\u03cd\u03c0\u03bf\u03c5 2, \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c3\u03cd\u03bd\u03b4\u03c1\u03bf\u03bc\u03bf \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03ad\u03c2 \u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03b9\u03c2 (Schoenfeld, 2018). \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03b2\u03bb\u03ad\u03c0\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u039c\u03a5 \u03c3\u03c5\u03bd\u03b4\u03ad\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03c0\u03bb\u03b7\u03b8\u03c5\u03c3\u03bc\u03b9\u03b1\u03ba\u03cc \u03b5\u03cd\u03c1\u03bf\u03c2 \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b1\u03c3\u03c7\u03bf\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b1\u03b8\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1).<\/p>\n\n\n\n

\u03a3\u03b5 \u03b1\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c4\u03bf\u03c5\u03c2 \u03b1\u03c3\u03ba\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03c5\u03c2, \u03b7 \u039c\u03a5 \u03c3\u03b5 \u03b1\u03c1\u03c7\u03b9\u03ba\u03cc \u03c3\u03c4\u03ac\u03b4\u03b9\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03c0\u03c4\u03b9\u03ba\u03ac \u03b1\u03bd\u03cd\u03c0\u03b1\u03c1\u03ba\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7\u03c2 \u03c0\u03c1\u03bf\u03ba\u03cd\u03c0\u03c4\u03b5\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03b1\u03c0\u03cc \u03bd\u03b5\u03c5\u03c1\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ad\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c3\u03b5 \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ce\u03bd \u03bc\u03b7\u03bd\u03ce\u03bd \u03b7 \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1 \u03b1\u03c1\u03c7\u03af\u03b6\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bf \u03ba\u03c5\u03c1\u03af\u03b1\u03c1\u03c7\u03bf\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2, \u03bc\u03b5 \u03c4\u03b1 \u03ac\u03bd\u03c9 \u03ac\u03ba\u03c1\u03b1 \u03bd\u03b1 \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03bf\u03c5\u03bd \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9. \u03a4\u03bf \u03b3\u03b5\u03bd\u03b5\u03c4\u03b9\u03ba\u03cc \u03c5\u03c0\u03cc\u03b2\u03b1\u03b8\u03c1\u03bf, \u03b7 \u03b7\u03bb\u03b9\u03ba\u03af\u03b1, \u03c4\u03bf \u03c6\u03cd\u03bb\u03bf \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03bf\u03b9 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03b1\u03c0\u03bf\u03b4\u03b5\u03b9\u03c7\u03b8\u03b5\u03af \u03cc\u03c4\u03b9 \u03bc\u03b5\u03c3\u03bf\u03bb\u03b1\u03b2\u03bf\u03cd\u03bd \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1\u03c2 \u03c3\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03b1, \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd \u03c4\u03cc\u03c3\u03bf \u03c4\u03bf\u03bd \u03c1\u03c5\u03b8\u03bc\u03cc \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03ba\u03b1\u03b8\u03b1\u03c1\u03ae \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1. <\/p>\n\n\n\n

\u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03ac \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03b7 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03b8\u03b1\u03c1\u03ae\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2, \u03cc\u03c3\u03bf \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u03b5\u03bc\u03c0\u03b5\u03b9\u03c1\u03af\u03b1, \u03ba\u03ac\u03c4\u03b9 \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03bf\u03cd \u03b5\u03bd\u03cc\u03c2 \u03c3\u03c9\u03c3\u03c4\u03bf\u03cd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03c0\u03bb\u03ac\u03bd\u03bf\u03c5 (Schoenfeld, 2010).<\/p>\n\n\n\n

\u0397 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b4\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03c4\u03c1\u03c9\u03bd \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd, \u03b8\u03b5\u03c9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03b5\u03c5\u03c1\u03ad\u03c9\u03c2 \u03bc\u03b9\u03b1 \u03bf\u03c5\u03c3\u03b9\u03ce\u03b4\u03b7\u03c2 \u03c3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03bc\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ce\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u039c\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03bc\u03b5\u03c4\u03c1\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03cc\u03b3\u03ba\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 (\u039f\u03a0), \u03bf \u03bf\u03c0\u03bf\u03af\u03bf\u03c2 \u03bf\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03c4\u03bf \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03cc \u03ad\u03c1\u03b3\u03bf \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03ad\u03c7\u03b5\u03b9 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03ba\u03c6\u03c1\u03b1\u03c3\u03c4\u03b5\u03af \u03bc\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03bf\u03c5\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2. \u039f \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b2\u03b9\u03b2\u03bb\u03b9\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03c4\u03c9\u03bd \u03c3\u03b5\u03b9\u03c1\u03ce\u03bd (set) \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af. \u039c\u03b9\u03b1 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03ad\u03b8\u03bf\u03b4\u03bf\u03c2 \u03c0\u03bf\u03c3\u03bf\u03c4\u03b9\u03ba\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03cc\u03b3\u03ba\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03ba\u03b1\u03b8\u03bf\u03c1\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c4\u03c9\u03bd \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ce\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd (reps), \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b3\u03af\u03bd\u03b5\u03b9 \u03b1\u03bd\u03ac \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 (sets x reps). <\/p>\n\n\n\n

\u0395\u03bd \u03c4\u03ad\u03bb\u03b7, \u03bf \u03cc\u03b3\u03ba\u03bf\u03c2 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c6\u03cc\u03c1\u03c4\u03bf\u03c5 (volume load \u2013 VL), \u03ad\u03c7\u03b5\u03b9 \u03c0\u03c1\u03bf\u03c4\u03b1\u03b8\u03b5\u03af \u03b1\u03c0\u03cc \u03b1\u03c1\u03ba\u03b5\u03c4\u03bf\u03cd\u03c2 \u03c9\u03c2 \u03bf \u03c0\u03b9\u03bf \u03c3\u03c9\u03c3\u03c4\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7\u03c2, \u03cc\u03c0\u03bf\u03c5 \u03bf \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03b1\u03c3\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03ba\u03b9\u03bb\u03ac \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u039f\u03a0, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b9\u03c2 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03c4\u03c1\u03bf\u03c5\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ad\u03c2, \u03b8\u03b1 \u03b1\u03c5\u03be\u03b7\u03b8\u03b5\u03af \u03c5\u03c0\u03bf\u03c7\u03c1\u03b5\u03c9\u03c4\u03b9\u03ba\u03ac \u03bf \u03c7\u03c1\u03cc\u03bd\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03bc\u03c5\u03cc\u03c2 \u03c5\u03c0\u03cc \u03c4\u03ac\u03c3\u03b7, \u03c6\u03b1\u03b9\u03bd\u03cc\u03bc\u03b5\u03bd\u03bf \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03ad\u03c7\u03b5\u03b9 \u03c5\u03c0\u03bf\u03b4\u03b5\u03b9\u03c7\u03b8\u03b5\u03af \u03c9\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c2 \u03bf\u03b4\u03b7\u03b3\u03cc\u03c2 \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd (Schoenfeld, 2018).<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\u0394\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c4\u03c9\u03bd \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03c9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b2\u03b9\u03b2\u03bb\u03b9\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1, \u03cc\u03c3\u03bf\u03b9 \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03bf\u03cd\u03bd \u03bd\u03b1 \u03bc\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u039c\u03a5 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03b1 \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03ce\u03bd \u03c3\u03b5\u03b9\u03c1\u03ce\u03bd. \u03a3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1, 10 \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c3\u03b5\u03b9\u03c1\u03ad\u03c2 (\u03c3\u03b5\u03c4), \u03b1\u03bd\u03ac \u03bc\u03c5, \u03b1\u03bd\u03ac \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03ad\u03bd\u03b1 \u03b9\u03ba\u03b1\u03bd\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03cc\u03c3\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7 \u039c\u03a5 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03bf \u03cc\u03b3\u03ba\u03bf\u03c2 \u03b8\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03c4\u03c1\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03c3\u03ba\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03c5. <\/p>\n\n\n\n

\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03cd\u03c8\u03bf\u03c5\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03bf\u03c6\u03ad\u03bb\u03b7 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf \u039f\u03a0, \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 4 \u03c3\u03b5\u03b9\u03c1\u03ad\u03c2 \u03ae \u03ba\u03b1\u03b9 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03bd\u03ac \u03bc\u03c5 \u03b1\u03bd\u03ac \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1. \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03bf\u03b9 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b5\u03c2 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5 \u039f\u03a0, \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03bc\u03b9\u03b1 \u03b9\u03ba\u03b1\u03bd\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b3\u03b9\u03b1 \u03cc\u03c3\u03bf\u03c5\u03c2 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c4\u03bf\u03c5\u03bd \u03b5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf. \u039b\u03cc\u03b3\u03c9 \u03c4\u03bf\u03c5 \u03cc\u03c4\u03b9 \u03b7 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ae\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03c5\u03c8\u03b7\u03bb\u03cc \u03cc\u03b3\u03ba\u03bf, \u03b8\u03b1 \u03b5\u03c0\u03b9\u03c6\u03ad\u03c1\u03b5\u03b9 \u03c5\u03c0\u03b5\u03c1\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c5\u03c0\u03bf\u03c4\u03b5\u03b8\u03b5\u03af \u03cc\u03c4\u03b9 \u03bf \u03c0\u03b5\u03c1\u03b9\u03bf\u03b4\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c4\u03bf\u03c5 \u03cc\u03b3\u03ba\u03bf\u03c5 \u03b8\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b7 \u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03b1\u03c0\u03cc \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc (10 \u03c3\u03b5\u03b9\u03c1\u03ad\u03c2) \u03c3\u03b5 \u03c5\u03c8\u03b7\u03bb\u03cc (20 \u03c3\u03b5\u03b9\u03c1\u03ad\u03c2) \u03cc\u03b3\u03ba\u03bf, \u03c3\u03b5 \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ce\u03bd \u03bc\u03b7\u03bd\u03ce\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03ae\u03c2 \u03c5\u03c0\u03ad\u03c1\u03b2\u03b1\u03c3\u03b7\u03c2, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03c3\u03b1\u03bd \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c4\u03b7\u03bd \u03c5\u03c0\u03b5\u03c1\u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03ac\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c5\u03c0\u03b5\u03c1\u03c0\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 (Schoenfeld, 2018).<\/p>\n\n\n\n


\u0392\u03b9\u03b2\u03bb\u03b9\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1<\/p>\n\n\n\n

  1. Baechle T.R. and Earle R.W. (2009). \u0392\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u0391\u03c1\u03c7\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u0391\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7. \u0395\u03ba\u03b4. \u03a0\u03b1\u03c3\u03c7\u03b1\u03bb\u03af\u03b4\u03b7\u03c2. \u03a3\u03b5\u03bb 74<\/li>
  2. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 24(10), 2857-2872.<\/li>
  3. Schoenfeld, B., & Grgic, J. (2018). Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy. Strength & Conditioning Journal, 40(4), 107-112. <\/li><\/ol>\n\n\n\n

    \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03c5\u03c0\u03b7 “\u03a6\u03c9\u03bd\u03ae \u03c4\u03b7\u03c2 \u03a3\u03b1\u03bb\u03b1\u03bc\u03af\u03bd\u03b1\u03c2”<\/p>\n","protected":false},"excerpt":{"rendered":"

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