{"id":1124,"date":"2025-12-09T17:10:27","date_gmt":"2025-12-09T13:40:27","guid":{"rendered":"https:\/\/talayedaran42.ir\/?p=1124"},"modified":"2025-12-09T17:10:27","modified_gmt":"2025-12-09T13:40:27","slug":"%d9%81%d9%88%d8%a7%d8%b5%d9%84-%d8%a7%d8%b3%d8%aa%d8%b1%d8%a7%d8%ad%d8%aa%db%8c-%d8%a7%d8%b5%d9%88%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%a7%d9%87%d8%af%d8%a7%d9%81-%d9%85%d8%aa%d9%81%d8%a7%d9%88","status":"publish","type":"post","link":"https:\/\/talayedaran42.ir\/?p=1124","title":{"rendered":"\u0641\u0648\u0627\u0635\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u062a\u06cc \u0627\u0635\u0648\u0644\u06cc \u0628\u0631\u0627\u06cc \u0627\u0647\u062f\u0627\u0641 \u0645\u062a\u0641\u0627\u0648\u062a \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646"},"content":{"rendered":"
\n

\u0628\u0647 \u06af\u0632\u0627\u0631\u0634 \u062e\u0628\u0631\u06af\u0632\u0627\u0631\u06cc\u00a0\u062e\u0628\u0631\u0622\u0646\u0644\u0627\u06cc\u0646<\/a>\u061b\u00a0\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0645\u062a\u063a\u06cc\u0631\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u062a\u061b \u062f\u0631\u0633\u062a \u0628\u0647\u200c\u0627\u0646\u062f\u0627\u0632\u0647 \u0648\u0632\u0646\u060c \u0634\u062f\u062a \u0648 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631. \u0627\u06af\u0631 \u0645\u062f\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u0647\u200c\u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u0646\u0634\u0648\u062f\u060c \u06cc\u0627 \u062e\u06cc\u0644\u06cc \u0632\u0648\u062f \u062f\u0686\u0627\u0631 \u0627\u0641\u062a \u062a\u0648\u0627\u0646 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0628\u0647 \u0646\u062a\u06cc\u062c\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0646\u0645\u06cc\u200c\u0631\u0633\u0646\u062f.<\/p>\n

\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0645\u06cc \u062e\u0648\u0627\u0647\u06cc\u0645 \u0627\u0647\u0645\u06cc\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u0628\u0631\u0631\u0633\u06cc \u06a9\u0646\u06cc\u0645\u060c \u0634\u0647\u0627\u0628 \u0641\u0648\u0644\u0627\u062f\u0628\u064e\u0631\u06cc \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0628\u0631\u062c\u0633\u062a\u0647 \u0647\u0627\u06cc\u0631\u0627\u06a9\u0633 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0648\u0631\u062f \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc \u062f\u0647\u062f:<\/strong><\/p>\n

\u062f\u0631 \u0627\u062f\u0627\u0645\u0647\u060c \u062c\u062f\u0648\u0644 \u06a9\u0627\u0645\u0644 \u0648 \u062a\u062e\u0635\u0635\u06cc \u0641\u0648\u0627\u0635\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u0631\u0627\u06cc \u062f\u0648 \u0646\u0648\u0639 \u0627\u0635\u0644\u06cc \u0633\u062a\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0631\u0627\u0626\u0647 \u0634\u062f\u0647 \u0648 \u0633\u067e\u0633 \u0645\u0641\u0627\u0647\u06cc\u0645 \u06a9\u0644\u06cc\u062f\u06cc \u0645\u0631\u062a\u0628\u0637 \u0628\u0627 \u0627\u0647\u062f\u0627\u0641 \u0645\u062e\u062a\u0644\u0641 \u062a\u0645\u0631\u06cc\u0646 \u062a\u0634\u0631\u06cc\u062d \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u0631\u0648\u0634 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u0634\u0645\u0627 \u0633\u0627\u062f\u0647\u200c\u062a\u0631 \u0628\u0627\u0634\u062f.<\/p>\n

\u0641\u0648\u0627\u0635\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062f\u0631 \u0633\u062a\u200c\u0647\u0627\u06cc \u0645\u0639\u0645\u0648\u0644\u06cc<\/strong><\/p>\n

(\u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc)<\/em><\/p>\n

\n
\n\n\n\n\n\n\n\n\n
\u0647\u062f\u0641 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/th>\n\u0645\u062f\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/th>\n<\/tr>\n<\/thead>\n<\/tbody>\n
\u062d\u062c\u0645 (Hypertrophy)<\/td>\n\u06f1.\u06f5 \u062a\u0627 \u06f3 \u062f\u0642\u06cc\u0642\u0647<\/td>\n<\/tr>\n
\u0642\u062f\u0631\u062a (Strength)<\/td>\n\u06f2 \u062a\u0627 \u06f5 \u062f\u0642\u06cc\u0642\u0647<\/td>\n<\/tr>\n
\u062a\u0648\u0627\u0646 (Power)<\/td>\n\u06f2 \u062a\u0627 \u06f5 \u062f\u0642\u06cc\u0642\u0647<\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n<\/div>\n

\u0641\u0648\u0627\u0635\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062f\u0631 \u0633\u062a\u200c\u0647\u0627\u06cc \u06a9\u0644\u0627\u0633\u062a\u0631<\/strong><\/p>\n

(\u0645\u06cc\u0627\u0646 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u062d\u0631\u06a9\u0627\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc\u060c \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0628\u0627\u0644\u0627 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0633\u0646\u06af\u06cc\u0646 \u0648 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a\u0647)<\/em><\/p>\n

\n
\n\n\n\n\n\n\n\n\n
\u0647\u062f\u0641 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/th>\n\u0645\u062f\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/th>\n<\/tr>\n<\/thead>\n<\/tbody>\n
\u062d\u062c\u0645 (Hypertrophy)<\/td>\n\u06f5 \u062a\u0627 \u06f1\u06f5 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n
\u0642\u062f\u0631\u062a (Strength)<\/td>\n\u06f2\u06f0 \u062a\u0627 \u06f2\u06f5 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n
\u062a\u0648\u0627\u0646 (Power)<\/td>\n\u06f3\u06f0 \u062a\u0627 \u06f4\u06f0 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n<\/div>\n

\u0686\u0631\u0627 \u0645\u062f\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u0647\u0645 \u0627\u0633\u062a\u061f<\/strong><\/p>\n

\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0648\u062a\u0627\u0647 (\u06f3\u06f0 \u062a\u0627 \u06f6\u06f0 \u062b\u0627\u0646\u06cc\u0647)<\/strong><\/p>\n

\u0627\u06cc\u0646 \u0646\u0648\u0639 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0631\u0633 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u06a9 \u0634\u062f\u0647 \u0648 \u067e\u0645\u067e \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0633\u0648\u0632\u0634\u060c \u0648 \u0631\u0634\u062f \u0646\u0627\u0634\u06cc \u0627\u0632 \u062a\u062c\u0645\u0639 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062d\u062c\u0645\u06cc \u0627\u0633\u062a.<\/p>\n

\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0637\u0648\u0644\u0627\u0646\u06cc (\u06f3 \u062a\u0627 \u06f5 \u062f\u0642\u06cc\u0642\u0647)<\/strong><\/p>\n

\u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u0642\u062f\u0631\u062a\u06cc \u0648 \u062a\u0648\u0627\u0646\u06cc \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0628\u0627\u0632\u0647 \u0632\u0645\u0627\u0646\u06cc \u0627\u0645\u06a9\u0627\u0646 \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u06a9\u0627\u0645\u0644 \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u0648 \u0627\u062c\u0631\u0627\u06cc \u062f\u0648\u0628\u0627\u0631\u0647 \u062d\u0631\u06a9\u0627\u062a \u0633\u0646\u06af\u06cc\u0646 \u0628\u0627 \u06a9\u06cc\u0641\u06cc\u062a \u0628\u0627\u0644\u0627 \u0631\u0627 \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n

\u06a9\u0644\u06cc\u062f\u0648\u0627\u0698\u0647\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc<\/strong><\/p>\n

\u0642\u062f\u0631\u062a (Strength)<\/strong><\/p>\n

\u062d\u062f\u0627\u06a9\u062b\u0631 \u0648\u0632\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u0645\u0627\u0646\u0646\u062f \u0644\u06cc\u0641\u062a\u060c \u067e\u0648\u0634 \u0648 \u067e\u0648\u0644 \u062c\u0627\u0628\u0647\u200c\u062c\u0627 \u06a9\u0646\u06cc\u062f. \u0633\u0631\u0639\u062a \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0627\u0647\u0645\u06cc\u062a\u06cc \u0646\u062f\u0627\u0631\u062f\u061b \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u062a\u0648\u0644\u06cc\u062f \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0632\u0648\u0631 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a.<\/p>\n

\u0646\u0645\u0648\u0646\u0647\u200c\u0647\u0627:<\/strong>
\u2022 \u062f\u062f\u0644\u06cc\u0641\u062a \u06cc\u06a9\u200c\u062a\u06a9\u0631\u0627\u0631 \u0628\u06cc\u0634\u06cc\u0646\u0647
\u2022 \u0627\u0633\u06a9\u0648\u0627\u062a \u0633\u0646\u06af\u06cc\u0646
\u2022 \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0633\u0646\u06af\u06cc\u0646
\u2022 \u0647\u0644\u200c\u062f\u0627\u062f\u0646 \u0633\u0648\u0631\u062a\u0645\u0647 \u0633\u0646\u06af\u06cc\u0646<\/p>\n

\u062a\u0648\u0627\u0646 (Power)<\/strong><\/p>\n

\u0642\u062f\u0631\u062a \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0633\u0631\u0639\u062a\u061b \u06cc\u0639\u0646\u06cc \u062a\u0648\u0644\u06cc\u062f \u0646\u06cc\u0631\u0648\u06cc \u0628\u0627\u0644\u0627 \u062f\u0631 \u06a9\u0645\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0645\u0645\u06a9\u0646. \u0633\u0631\u0639\u062a\u0650 \u0627\u062c\u0631\u0627 \u0628\u062e\u0634 \u0645\u0647\u0645\u06cc \u0627\u0632 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u0627\u0633\u062a.<\/p>\n

\u0646\u0645\u0648\u0646\u0647\u200c\u0647\u0627:<\/strong>
\u2022 \u06a9\u0644\u06cc\u0646 \u0648 \u062c\u0631\u06a9
\u2022 \u0627\u0633\u0646\u0686
\u2022 \u0628\u0627\u06a9\u0633 \u062c\u0627\u0645\u067e
\u2022 \u067e\u0631\u062a\u0627\u0628 \u0645\u062f\u06cc\u0633\u0646\u200c\u0628\u0627\u0644
\u2022 \u0627\u0633\u067e\u0631\u06cc\u0646\u062a<\/p>\n

\u06a9\u0644\u0627\u0633\u062a\u0631 (Cluster Set)<\/strong><\/p>\n

\u0646\u0648\u0639\u06cc \u062a\u06a9\u0646\u06cc\u06a9 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u062f\u0627\u062e\u0644 \u06cc\u06a9 \u0633\u062a\u060c \u0627\u0633\u062a\u0631\u0627\u062d\u062a\u200c\u0647\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0648\u062a\u0627\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u0631\u0648\u0634 \u0627\u0645\u06a9\u0627\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0648\u0632\u0646\u0647 \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631\u060c \u062d\u0641\u0638 \u0641\u0631\u0645 \u062d\u0631\u06a9\u062a\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0648 \u062a\u0648\u0644\u06cc\u062f \u0642\u062f\u0631\u062a \u0648 \u062a\u0648\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0631\u0627 \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n

\u2139\ufe0f \u0645\u0646\u0627\u0628\u0639
\u200fFry et al., 2006 \u2014 Willardson, 2006 \u2014 Haff & Triplett, 2016 \u2014 Schoenfeld et al., 2016<\/p>\n

257 251<\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"

\u0628\u0647 \u06af\u0632\u0627\u0631\u0634 \u062e\u0628\u0631\u06af\u0632\u0627\u0631\u06cc\u00a0\u062e\u0628\u0631\u0622\u0646\u0644\u0627\u06cc\u0646\u061b\u00a0\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0645\u062a\u063a\u06cc\u0631\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u062a\u061b \u062f\u0631\u0633\u062a \u0628\u0647\u200c\u0627\u0646\u062f\u0627\u0632\u0647 \u0648\u0632\u0646\u060c \u0634\u062f\u062a \u0648 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631. \u0627\u06af\u0631 \u0645\u062f\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u0647\u200c\u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u0646\u0634\u0648\u062f\u060c \u06cc\u0627 \u062e\u06cc\u0644\u06cc \u0632\u0648\u062f \u062f\u0686\u0627\u0631 \u0627\u0641\u062a \u062a\u0648\u0627\u0646 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0628\u0647 \u0646\u062a\u06cc\u062c\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0646\u0645\u06cc\u200c\u0631\u0633\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0645\u06cc \u062e\u0648\u0627\u0647\u06cc\u0645 \u0627\u0647\u0645\u06cc\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u0628\u0631\u0631\u0633\u06cc \u06a9\u0646\u06cc\u0645\u060c \u0634\u0647\u0627\u0628 \u0641\u0648\u0644\u0627\u062f\u0628\u064e\u0631\u06cc \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0628\u0631\u062c\u0633\u062a\u0647 \u0647\u0627\u06cc\u0631\u0627\u06a9\u0633 …<\/p>\n","protected":false},"author":1,"featured_media":1125,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24,25],"tags":[],"class_list":["post-1124","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-slide","category-25"],"_links":{"self":[{"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=\/wp\/v2\/posts\/1124","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1124"}],"version-history":[{"count":0,"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=\/wp\/v2\/posts\/1124\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=\/wp\/v2\/media\/1125"}],"wp:attachment":[{"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1124"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1124"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1124"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}