-
7/28/2019 Muscle & Fitness 5 ( 2010)
1/109][!|!|| |Be
meP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
2/109
:|7[+@6 !
''$''.' . .^#, |82 ?[!
1 5 !
'32' 0
'
100 0 6 }'.:;.,'.'''54] !Be
meP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
3/109
22: !|[ |\{ !8( !3 { } !66}( ? , , , . |1, ? , !
928: |1!1: 1- 6:. !]\1 !11.
1 '| 0 ,{ >> : 1 !>> 1 : :) (: [11 ::>> : 8 !1
16 .0 >> 1 : 6 1\{1\,| )>> 6 :8 !>> } : }> :8
6 9 125 06128
8! !'| ::., ] 1
-
7/28/2019 Muscle & Fitness 5 ( 2010)
4/109
"( ,6 , 6 , . 3 ; ! 6 , ], ."- |] !,
0 [!0 (]!-!!5, ! ) [[
! ]
. .
]-@1@(}:}!:(6 ) '1
!,'| :- |3 : ,1-, !,! 1 1 2010-201'1 :20.09.10; 15.11.10;17.01.1
1; 21.03.1 116.05.11|'!:: | 6 -! |-' .' ! _ 2 20'!0-201 1
:18.10.10-31.10.10
24.01.1| -06.02.1 120.06.1 1-03.07.11 .!, -* - !
./: +7 |812| 295 89-]!!: !{@.@ (:1 941 0' -[6. (7' 1208(. .
(')
! ! [!! !
[1 ! !)!] ]14-" 0 |
! ]' 0' ' ] ', ] , ]1 , ] ,
, [' \! , ] (' , ,
! 3 0 " "
! [ , ]25212' 0' 0, 16' . 1, ]. |495) 52 172[! : (495)
502-1720
:7]359 ( ] ),7]698 ( ]0 1
[\'17-1454 5 200] '0 [1[!!5 15, ] !'15)214-/' (495) 4-60]0 70
000 ]. 30 2005 1 1 \'1] ' ) ( )\0 0 1 5, ! 00 1]!, !
8 ; 0][|0 1( ([0 -{ |. ]940 ! ! ! !| - -./!/ !'\ |3|!11|
[+[/]|]! ]/(: '(| 0 ] - ) ! [! 1 . ] 0- , , 0 . ]] 0 . ! , ]0 0 ]0.
],_ !' 0 -, ] ! ! : , 0!' ]-( ... () ' ] 1, -. ( 1 0 ' ] (]0 0 ] ,
! ! ] _ 0' ]]0 -. ] ]! (0 ]' ... ] ('' , ]0' 0 ! ! - ( ], ! - _ ( 0
] . ' , ] ] ] ...
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
5/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
6/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
7/109
0
[ 6 . 8 ! -6 ! , ! 6 - -| - . [1 ! : ' ! ! (). , , !' , -6: ! !
_ . 06 6 ! . 8 -: . 8 : , - : , ; !!. 1 , -6 - 6 6. , 6 -6 . ! |- '
! :: 6-! , ' 6. ! , -' -' - ' : 6 -. [1 ! : ' . ( 6. ! : 6., ! , -!
6 .[1, - 6 66-. 0 , ' 6: . ?[:1 , ,
!!' . .[ , - ' - ' ! !. 6 , !6 ! , 6 6 . 0 6! . ( , - -. :
-
7/28/2019 Muscle & Fitness 5 ( 2010)
8/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
9/109
86 6: 6,| .{: | , ! 6 . 8 6 . 3 !, 6. 8 ! . 6 , : . ! 6 6' 6::
:6 6 , 6: . 0 . 9 6: 6 ! :!), : 6 !!, 6 6 !3 6. 3, 6 !
![1 | 0-! - 6[[|. 8: _ :6- , |- 6.6? 3 -6 -: ! ! !- 5-10%! ( 6
.0: -' ! - ! !(!) !.3: - _' - '0 : -' ! ' [[[ - ! .
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
10/109
0!5 0!
!]|
'7['7'?] ''!' 1'[&']{^ !
! 001 [0
.6[10.. [ (4951 641_4446 '1 '. '1.!!' 1. (495] 229-2698 .
.
..: -?,14" 1..@
|
|. (495]730'2730 .1+ .[.0 (812] 915-414?'505!!.! . {495]411-9954
'.;-!:.!.. !0 1495']744-1744]! 0[8 ]]0! 1{00.! 5.. : 60 [1-) ':
[495] 638 5513' '{' !'@!. - -$ {81 2] 941 27 91
]']!| 00 0!}| ]3]! ]| 0}|||{ !0!}|{:
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
11/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
12/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
13/109
2,'|
}:, : 6 ' ! ! 6 ! .( , ! 6, , 6 . }: .!) 6 25 6- 6: 6 .9 ! ? 8 ,
6 , , ' 23/, 33%! [! , ! 6: 6 , 6: . 3 . : .
|:!::: ,0] (( .[ ! ! !! 6 6' 6 |- [ ! 6 . , ,0 ! () 0 | ! () ,|
.1 ,.{ } 6:: [ 6: , ! ( - ()) 6 .0 : : ' ,! ! .[1 ( , ' ) . :: 0 :
.[ [_ , ' ! ! .
[! .0 - ! ! . 3 : .9 6' . ! 5-7, - 20-0' -8-10 - ]2-]5 0 . 8 6 6
:!, 6 8_12 .
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
14/109
|{}!?.! . ] : !.0 3 . [1 - ' !!' . ! ' ! 15-20 .1 6 6 . 0 .[16
!' ! .8, 6: ' 6 !!, .
!! ( !6!; ! - . 1 6. [ 3! ! . /! !! !' -! 6. 0 ' !... :6! 0 ! |
3.(, -?0: !- . 0 ' ! 3 , .9 , , 6 40 , 3 . }( , () '!85 .0 18 , 4 6
.
3|-1 : . !: 50 500 .( 4 . !! 6: 6 : 6: .(, , 6 100%!( 6 6 -
2%.|- , 6 . 0 :? ' ' ! .[: 8 2 : '| -2 . 8 ! 2 : ' .
05!-&!55 15Be
meP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
15/109
/
6.
0",)'
!( ' | '-\1 [^
( + : ][{ !- + 1
[1:! +*(: 1: 6
0 6 00 66 0 0'00! 00 .
[16 0 |(0!) 6 ::|- }.!|!|!, [-6,0{'! }',!{!{1, [!![*:::!']:::[ :
00' ! 6\[ :6; ! 6;.3 0 !! ! .:::5.::] |'"., !|[[ 5!8 6-016 . 00 0
00- 1 .[1 0 0 5: :{!
[1 6: :6 . 0 , 6 . 00 : 6 6\0!' 0 0., 0. 0 00! 0 ',"|!,::3 , : 0
0. !{ 0' 0 6; 0!.6 |!{{!, !! [{}5!
* {{
) |, #|9'+-++++++++
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
16/109
, 6 6 (: :) 6 6'!.||'|1: 1 . . : 6 + '1 . . +'| 6 |'!]4].,|: [1
: 0 ! !!. 11-|6 !' ! ! .3 6 6: 6 6.@8: 379 ,45 6,45 , 1
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
17/109
]'!:: - } ,
! - 6 6.0:, !' ! | 6 . !: !, ! . 0 6,: 6 ! 6 .5!- & !55 95'
218
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
18/109
!{ ' 0! ] ' ! . 1 :! !..! , 6 ! - ! 0! 8[ (, ). 0 !, : ! ! 0! 0
. 3 66 0 ! 0 .
[! 0,! 6 1 :. [1: ! 0 6 . 0 : 6 6 :,00 ]' 0 | ! 6 0.
: 3 ,0 0 0' ! . .! , . [- ! 0 0 6; . - 0 ' : ' (? !: - ] 24 , ,
6 _: 3' 6:, : 0 0 6 0!. 8: 0 0 : 3 6 .8 6 ! .: 3 . 0 .[1 1 -3 :6
2-3 .
8 | 6!71 ! 6 !. [ ! , !] 6 ,!. [46! ! 100 , 6 , 6: !!,0 . 6, !
400_800 !. 8 ! ! !, !, 66:, 6 !
-
7/28/2019 Muscle & Fitness 5 ( 2010)
19/109
-$
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
20/109
*
}!{,',:*1.!
\ '!!|,, +, /'
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
21/109
33|_ [1 { ' _,- }{ . 9_ . _!, ! ) : ,6 [| _' 6:: ' { !. [1 ' _ -
}(_ 6. 1, !|' { _ :, 6 :,! !' 3| - . [!' ? 8 ' 6: 6: 6_ 6, } {{
6.
|1> [ ), > _ 1|] ) 1 . |1- > 11]' ) , , > - , [ |1'
. |1, ) ) )-' 1 ' (| . ) ' ! }'| |1|_ ' - |-11|! . 3 |1| , )
).,> -' | '
. !-1| ]\'||1 - ]-.| ) - \.|!| - . (> ) . 8, ) - _ . . !| {)
[{|1|' )
-
7/28/2019 Muscle & Fitness 5 ( 2010)
22/109
] ( )!|||: 6 '! , !!!([1: 96 ' ! .9!||6[|}!]4; ! !' !
-
7/28/2019 Muscle & Fitness 5 ( 2010)
23/109
$.,_{!( 5) !-|1: 8 6 ::[: [ , 6 , !! . 8 (> ! 6 .8!!-!![!11:
8:: () .[ (> ' . : *( ! , , !! . . . 6 , ! !| , 6 6 :. 6 6
,.|-!99: 6 5|,'! ... .[!6 ! ..{ | , 6; 6:. '8 ! , 6 '|00%!
@ ) !|!1: 8 6 ,! !![: [ ' .8![||:,! ( - , -) ! ' .8: ! | ]. :
>|1]4]!99: -6 , .
26 5!_ & !55 95, 21Be
meP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
24/109
! ( )
!|/|: 6 1: -6 , '* . 8 . 8: . [4: . 3 .8!|1@/!: :! !' ' . 0 ' .
; * 6, ! .1 , ! - 1.11, ! 6 !!{ :6:. , 6 ! [6 6!,|-!]498: [! , 6 .
} - . [1 .2 5[&!55
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
25/109
}( )
[[!: !-| ' }1; [,| ! ; 6:! , . - 6 |' 1, 6 .[1 ! 3. 0 : 6 6 . 0
.9!!'!@]1:
-
7/28/2019 Muscle & Fitness 5 ( 2010)
26/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
27/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
28/109
3|0
,(| 1' 41 -|. -, ! !| _|-|] . . 1 . 1 |1] :1' 1935. 3 ) [! (|| ;
...
.3 00 . - !:.,/ ! ]1.];'1]1(|'1,1]
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
29/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
30/109
[' ;' ':': : |:':'
-
7/28/2019 Muscle & Fitness 5 ( 2010)
31/109
-.']|)[{() ] 1, )!1 }}|!! } ];1 ( |})()!|]1]]()!]|]|)|' ]1]]
]1()] !'!]'] ,]) 6() _'|'1] []]]]]()-(!'\1. !(1' !| ]()-.](']!]!|\
]|:1)]( ;1|]'[ ]-|\ \]|'||{:|\'|( )| {' !]('|\!!!\' |||]]\' (1\'('!
|;||!||{||| ||
().'| !,! ||1 '|'])'|'!1']
|'_,(' |||'_|||'1 !!!!(' !!]!|1|(\ |||[\\!'! ('\!;| |{1
!!;|-':< ; ;|: ::::': :;,:;,: ]4)|)]('()]};.';,;;;: /1()\ '|
|)()]|,)]]. [1:;;;::':':, ;:;-'] -|'!|| !](! |]1']''!'()'|)()! !.
\|().'|. ] !\,)](!! !(! |](_'|1\|!|. }!\ |1('|()\! .1{;1\']'
()(](]'|':]()]|'|'|'| ()|)\{()||_|],]() |)]!]()!]|| 3 1]
!]|]|1-\!11 ]1|)\'!!\ ()|)[|||() !()!].1]'1)(){]|,|\.('1;';' ;;
1\)\|. !|']'() 1!\||||| ]1'!| ])||]],].!]!,['1.]'\1!,[ ]
!1|[()(|)!!]()\1. ]!1\,]\]|()[ ||]|-']]'|'']\) |''|]():1 1]
!|'!1!\. _':: ;:,;;';:.'.'1!|'. !'() ]!\. !! !]!!|)11'1\. \1())(()"
!]]] ]11|]\'']'! |'[ !,'. 1]']'|]']\ !]\ !] | !1 | 1,11] !']-:::: ;
;|;: :;|,]\ ! ()|)\!()!]. 1:'. ;] () 1)]1. 1!!()](()]]1[']'|'])!1!
|'! ]!1] !\|'! ]]()!]:!11:!\.!!'!\['!!( !;]\!!| !! ; \! 1!!!!!!!!(
[\{']! !!|]|||||-;':. |{; ]1([:[. 13 ]_:');, 9.:, -;;;1
1-;':,::;;'. ;.;,;:' ]1)|1). ('](\ |] !\
-
7/28/2019 Muscle & Fitness 5 ( 2010)
32/109
3 3 3 ' }: ' | 6: }| 6 . { }|,,
: , | ||! -! () -! 8 , ) . |( : ! ! -| !: ! 1[ , _ |1! |,1 :
>- , ,- |>){': [ -! . 8 1 - 1|1 _ ). -| ' )| .@ ' -| ... >
.3 : - 1 1 )1 - , 1} -. | )| | . |1 - }. } )!1 >[
> , ' - ! ! )
-
7/28/2019 Muscle & Fitness 5 ( 2010)
33/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
34/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
35/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
36/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
37/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
38/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
39/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
40/109
0!! ||]{ !! 1!-|! 11!
[1 0 : 3: , 0 3 3 3! !. 1 [4 65! ( 0 65 , '12 '1 1 . }
! 3 ' 0{: , 65 _ ; : , : ;0 ; . ' ' ! 3 , 0 :!
10
'"_;
} ! /] 80!84 -110|0 10!
} 3 11 |1 !'11 801 000!
> 20 $ 1 |01'1! 1 !1 ['!
| [| |$1, '[ !0 | |!,'1!
} !!| ,01 000!| 0!
: !||''1''' 61 10!. |]0 |'!|!000 | +10 ]0 810| 0 !
'/,, /': 0 1|!! '
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
41/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
42/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
43/109
:
!
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
44/109
(
1)
]!
1{
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
45/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
46/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
47/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
48/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
49/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
50/109
: ,' -_1 . : ! ' - |. - [| }(.|| | - ! |]]| -. 9 ; ' )
-
7/28/2019 Muscle & Fitness 5 ( 2010)
51/109
11:: :! 11 _71. ..': |{ . : ''/|}|!'(||| 1|[! :1.!!!!]1'
:|-!1]\'1 1.!'|']'1'. 9':'|'1.1]\! {1|.1|. :.:-!||{ |]1\|. )!!|1
1''|'1'.- ) 1' ;. |1.:.(! |! .:' . - |].,!!'| }! ! ['!/{|{ |] <
!] !-::> (. }':' :. ;:.:[] . !1.1 1(!: ; .). !';) .1'|' (
]\'1/{.]! | > '!]{ !}!]!! /()!,|1\1 .|]1'1||1'|.|.'|!}! !![|)|0'
0!{'|'' :.:. [!;:,;!| |]']\!. .!1' .'1'({'|'.1'|'|,1!]0
((|]1]!{]'|'!!]11'|'>) }1!. [1|]]!| 1!(!'|'|.| !] !
'|''!''|'1'.
!,,
: -.*'1..: .#
{' .;: !]|!'|'!|'|' ]\1\1 1]|;| !.! ;'|'|'. /] |' "-. ! }! -1.
-{ |!0|1]. }|11!|1']' |].! }! 1'1'() |]}!. !!:'! [1 0 -':1':1
!|0|!|.1'|' ' 4()-50%.[|:::::: ''; ]-3 : :-11|\! |1'1'|1.
!';' 1,'] /1 '1!|4 !]1]1[-|| 1\| 11|;] /1. ,|1]'|'21'|'' 1'
"->,{!4'|'!!:| )],|.|]1||11 \.|!|.| !1,] !! }|!]|!1' ].
|.|-1'!'}| 0\' !] |] ||]!'1|'!' !! [|!,!1'-[.| 1]/!'!_|. ! \|0
.'|.-!.!. ! | ')[ !'|' )! || \!!:. : ;'. : :,:: |0.'1. ! | !,! ! !!
(1[ !!. ;;}''|''1. }{0 |1!}| }|]]]1|]| ||! |!/1'! /(1!.]!!.! 1\1()
11 [1'1)' |]!-[!]\! ]|)11|.{}|1 ()-|!']'}] !| [! )!!
,]1|!()-())]1!!('!!}!!! :::!'1. 1''] .,||!:1 : !
#1 ##':" {' '
7
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
52/109
' \_.
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
53/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
54/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
55/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
56/109
/;*-:
.}{]',;
! '( , !? 1 . !!{ !( ! ( : | 6 ' "''| ( - ' ! ! !, . ( - "'' ! .
9 !, . ? 3-:, ' -!' ' ' ! . !!! , : ? 3 ! . ( - , ! ! 5 : : | 1 !
!, ! : 3, ...
{0! '0] 9
, &)
[1, ! \7] ' 6 !6 ! . ! ' , , ' ' ' -' . ! . 3 ! .8 ' 1 3 . 30 '
! 1 ' ' ' 3: - , : ? , ..' [1 ' ..[ . [: "'' ; ' . : |[] ! , -
,
\
!9]9|1
*-"Be
meP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
57/109
-..
6 {, 0! 0! 3 03! 3' 0 00 000,9 , ! ' . 8 ' 3 . 9 ? : ! : , 0 0 !
! !,! (-. @1} [!! 3
11 '| ! ! , 3 3 ! !| . ] "'' ! ! !' !. 6, 6 "".( 3 6 ' ' : , :!
. [1 3 11 ! ! !:(-3, , [1 .[1: 3 ! ! .,{' ' ! ;! . !
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
58/109
00000 0 6{, 000 3000 0 30 50 ,! 0 000 00,
9 , ! [,4 _ ' : : '3 - |!] - , ! .8 6 ''" ! , ! 6 - ! !' ! .3 :
1 !].[, .' (2001). 6,3' 244., .' (2000)' 14(4)' 619.( .' (2000). 6,
32(5),31 36.
. 3 || ' ' ' '- 70 : |. ' - - 2 ' .. 26 ! || . 9' 15 , - 20 ' -
94 !
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
59/109
1 ? 1} ,1}][' 11 ;|-.]' ! ) ! ' 1 - ... [ !! 1 ! 1}' ) 1111 . 6
'1 )! * 1} 6 1? 1 1 !! !.[ [, .! [4 {,
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
60/109
9-''
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
61/109
! 11>... 3 1' _ ' 1 1'1' |' ): ! |{ , - ' _ 1 ' _ 1 > ...
- ) .|! - . {' 3 ! ? . ' _ 1 6, ) : ' ! ... ' ' } , 1 1.|!' 1 ? '
!
|-_:- ']|]!-[ ']-|.].11..'_ -. ,'' ''1'!.! 6 , ...! .0 ,, ! ' '
.1 , 6 , ' 0 ' .[1 , : ! . 9 ! , 6 6 .
'-
.. ]] -. ''.'[;]::!{ ; ' .-[ *) ! ; '! ! . (6:, ' 0 () !' 3 : !.
' -' ' ' . [( ; ! . ["],!! . |' 6:]
5!- & !55 95' 21Be
meP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
62/109
0 !\': () , ! ! , . , . [1 ! 6 , ' ! !. : , :6 , . 1;! ' 6 !
30%. ! ' ' !
(00>00 ' ' . 3, ?|- _: -6. } 6 , : , (). 0 -. ] . 1 , 6 , 6.
3 6:, !.0 ! ' . !, |' ' !
!19: !' .3 ' , : , 6.[ , ,' (!) . [4 . , (> ! 6 !. .0 6 , . [
' !. : !
0! ! ' ' !' 6. ] 6 6, ? , 6 6.9: !! 6 . 3 : : .( ! ! - : . 1 6 .
! , !. 8 !.5!-&!55 69
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
63/109
00! 6 ' , . 3 6 , 6 , , . 8: 6 , () . 6 , ! ! ! .8 6 , 6 6 .0
(> .
0! ,!! ' ' () ! . [1, 6 , 6, - . :6. !, 6: ,6: ! , !:!: 50-500 3
, ' .3: 100-00 3 ,' .: 20-50 2-3 , .[6 : 500-750 2 ' , .
0 ! 6 ' . ] 6
-
7/28/2019 Muscle & Fitness 5 ( 2010)
64/109
3 ' 6 6. !: _ . , - , { ; 6! '0, .[ !!: . 6 !!. 0 .|' 6 !' ! .0
'! ! ![1 ! &
, ! ! .0 . 0 .86 , 6 !, ' 6! , ! . 3 , ' ! .8 6 ..6! (6, 6,66
..) 3 6 ! ! . [{, 6! 6 ' 61! : ![4' : 6 !
\.-{).!--!',:,/?\ \\
{';
5}.9'
^ 0? 0! _ ' 0 , ' 0 [ , 0. 0 ,0 ![ . 0 0 ! , !! ') 6 ! 6 !) 0 6
!) 0 .) [ .) 6 - . 0 ! 6 _ :.) , 6 ') ( 8-'! 0 . [] '1 ] -.) [1
6-:.) 6 .
6 6; !.).! 6 . [ ! _ , !. !, .9 6 6 , . !.,! 6 ! .) !! :! 36 .)
6 .9 .
!'5!- & !.!55 71Be
meP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
65/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
66/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
67/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
68/109
,,
6 6 - ||-1: (! !
-
7/28/2019 Muscle & Fitness 5 ( 2010)
69/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
70/109
#.!:';2..;1 $;1*
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
71/109
1256
! !|-, , 6.!:, 0:
45- -. 45 6.
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
72/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
73/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
74/109
9 > !, ! - -.|{ 1:|' ) 1 , 6 - } - . > , -' ' 1-1| - . ,
1' -( , -. || | )
-
7/28/2019 Muscle & Fitness 5 ( 2010)
75/109
1 ' 9 . , | ) | 1]| -: '. : ) . !( ' -|}1 -. , :) .: . | |, ) -'
|' - |11| (| .
,[ ) : )' 15 |! (! !. }! (! (|- .; . ! - .:! > > '1) -. !
! 3 - (|1). 8 . | . ' | ' | !1 .1| 4 +, 111 . )| || - . 1.. _.
'111|. [ -' . : 111 !|-!. 1 | .1> '. ) ;
-
7/28/2019 Muscle & Fitness 5 ( 2010)
76/109
}!. |1; . ': ! ) >. !! |1 ) 10 -. !4 !
| 5 '. 1( , (!']'1| 1'2! 5 : -|1| '' 1'! 4 . |1 | 3 2 '
-
7/28/2019 Muscle & Fitness 5 ( 2010)
77/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
78/109
!{"121 : ''. )1-! ,4]\1 .[6 |!. 1_5-: . : : ::] ':'1,. >- 1'.
1''1' [: |.1. -[.; . .:|\1{|1|! ) 11|. }.] 1- |\{[1 . !1 | /\ }1
)]\{ 21".;
-
7/28/2019 Muscle & Fitness 5 ( 2010)
79/109
; |!
'\{
},'.
}:\ 5*|'* /
.}
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
80/109
! ' ! .] ! 3 200
, ! 3 3. |! ! ! , ! 3 !!! 6: 0 3! 8,
1 0 0 . 0 79 ! '0! ]5 0 . : 3 , 0! ' 00 3 ! ; : ![4, !,[10 !1(.
! ' 3. ! '
: ! . 6[: . . !|
0 '1 ! 0 3 30 0 0 ! 0 .! [[! |1( ![/; . [1 ! 3 ^ -135 0 , .. $ -
|){ 03.
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
81/109
{;.,}|}!.,1
*1
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
82/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
83/109
>> ! ! . ? 3 ! 6 6. [( 6;, ; !;. ' , ,!! ' .9 6, 6 . - ! '
. 8 6. }( 6, !| !' !' ! !!. 8 :, ;6 ! '! 6 ' .
>> !(: () -' ! . 3 6 6' ! . [4 ! . ( - ! , 6 : 6- . 0 6 .
8 6 6: . 0 ! , , 6 , !. 8:, 6 ' ! . ] ! ! ! ' . 9 6 ! , 6 . 9 ! ' !
6 . ' ! : 6 . [( ! , 4 :! !! 6 ! ' . ! .94 5!- & !55 95' 21
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
84/109
111
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
85/109
*|
>> 0 !!, , !.0 66 6 6: ! . 0 : :, ' ! . 1 6- . [ .[ 6 6.
6. (, 6 ' ' !! ! !.8 , [. 1 , ! . | ' 6 . 0 ,, .
>> ! ! 6 :. [1 ' ! 3 .[1 ! ' ! . ] 6, ! ] 6 :. ? 0 : ! ' 6
, , :, , .[1 ! 66 6 ,! ! 20 . 8: _ : :. 3 -: .9 6 5!- & !55 95,
21
''8;'
>> ! ! , , ([|). 0 . .! (!- ! . :: ' , . 8 - 5-3% :. 3 ! 6
! . : , (!). [16 ! ! !.
>> 3 ! 6 ! , : !-. , ! ! !, 6:: :. !-.[ 3! , . ! , 6
!.
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
86/109
>> :6, . ! 3. [ : -! 6 |. 8 ' 6. , 3 6: . 9 ' 6 .1 6 :6 .
(! , 6, , .
>> [1 , ' . 8 ' ' .3 , -:, ! 19 , 6 , ' ' : .(, 6 , .. , 6
6 6. 9 , 6 *6:!> ! . &
5! & !5 97Be
meP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
87/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
88/109
'|4 !
' ]']]]! ]|];,]]]]'1]:'.; ]]:]::::;:|::;,;;;]:::];]. ! !!\]{()']
()]1]!!| ;;:!: ;;}' ():;; :::;;;:_':- |]1()1' ||| (| | ]1) ] ;';1
[]} |()1 () ']( ] 1 ()[;]\ ) 1 |
.]}()1|(!()|}1()]!|]|{()-)]|]1||()])]||]|1'}'](]\()|(]-|()1|||});1]]1()|,1\,[1|!,'1\'{|]]!''\'|;]](()!'()
|'():';.!], 11]]1]1]]||!,...]::: ;:)' {,] \''{( 1()]()]]
.1|]||()/1\'!]!||() 1]('{]}){]\ [,( ! ,1|]]!\'. [ (.|\|!'\|'\ !('!
!'' ||{)|]'!|\! \]|' !..'! !(']( ]1)( |/|())!||!11; |0!!)|11}|?
|';; >':,; ] \ | \')[ |]|!\0:;::'1:;'| !),:.'' !|
!|1]!,!]]!.1!],>.;:;:;'1
(1
|! 0' 0 0,000 00 '0 0 -] 0 0. 3 0 30! 0 0 0. 14 ; 0 0 000 !
: .499']27.392 | 0: 0.495.923'5777
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
89/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
90/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
91/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
92/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
93/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
94/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
95/109
:. {*}--"
$: {+: '* ?-,-? -*
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
96/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
97/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
98/109
.
--(_)_{ ?,!-(_,:!!-!_-=
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
99/109
!
:> '!3 * !!1{ -1 1. : :6 , :, }). ]| ! 1 > -1{ * !1] . - !
1. { )
-
7/28/2019 Muscle & Fitness 5 ( 2010)
100/109
3^ |1 6, .
0-05
==
-5
=5 89|-!9[: [! [ 1 ?|1 .;?
[ 1 1 ) ' ) 11 . 1 6' ]\- -}1) :6 - ). [1 ?1(, ' )] ) {! |. )! ,
1 {1|11| 6, ,! )]- ]. 1( . -] 6::::- :, 11[ ) -;! )1 )-.8 ) { _1{!
)1 1 ' - .1 !1{'] )- !| - .
8]].| 8@!-!@(: > ( !!! ?111 ' -] 1' 1- ]: :{ . 6:-, : 6-
>:.11, 6 -; {1!| 1 :{ ).
112 5!-&!55 95'21Be
meP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
101/109
.! 6 !|>> [! { {. 6; ){ ' |[ - . [1> .>> }( >
6 ' - ]: . ]11 {- ]. 6]1 . 1]- , 6 (} -:[]]\.>> ) - 3 1-2
-7:. 8 (1) 1!11 , 6 -1 >(. |
>> 6 ]! 1]-' ].' .|11[. 8 6 - ]|. } : .! .' 6 !| ][ . ' ]
:>:: 6_.8 ! 1 ) ' ) 6 .]( ?>>!] . [1 6 {,' ' )' {.>>
: !- . 1 -}1. ? - !.]11 )' >6 > 6: }1.
!1
.,5|-&!55 1 13Be
meP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
102/109
3 |.! ! 6 !
81:( 0 ],! !}; 6| ]1|!1]| , 6 > 6 ! , ! 20 6 ! .>> ! .
6 ' .
)!==114 95' 2010
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
103/109
12 ]
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
104/109
^3
[! 1: 3'12 + 3 0,5 [! 2: @63 60,5 ;(6 )
$' ,|16 , 1 ) }1. ' },1' )' ,! 6. , . 8 > 11 6-' ) },! 1). 6
6 ) -]1 . 1!1) 1\'|! 1\{1 ] -: 1-]-|1' 6 :-1] |1 6 .3 ]! ] 1 '( }
.|] ( -6) ) 300 6>' 1\,' ]1 \,!. , 6: 6, 1\{ 6.|| ] '}') 11
)-
['! 3: [!2 60.5 :[1 4: ! . 6- 6 11 -' |1 }'1 6 ]{ . 16 6 - ]!16
{.1( >, 1 ] 1 -1\{1 . (-' ){ 11\,1 },!{ ,! . ||-},1 !,1 ' 8 -!,|
. 6 ' 6 1, 1 !,|- 6!
[1 '| : ! 3 . . :1 6[! 2: 36 : 6 : 62 ] [| 3:2- 3 . . :] [| 4:
6250 |2 ! 62 !2 2 . . [! 5: ,( 2 . . :1 6[! 6: [! 3 . ' :0,5 [| 7:
!
-
7/28/2019 Muscle & Fitness 5 ( 2010)
105/109
| 1^
!!' !. (.!]] Be
meP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
106/109
] 3! 6: 6 . | . (
[1 , ;66 ]{1 . , ).|! ! ;11 | 6: .1 . |] 6, ), ]{{, 66: -: ()
6'.,, 6 , ' 6 6 - | 1| 40/.-6 6 ' ]. -][[ )' ;[ ' ). 36 ]-1 ;1 -,]1
. 1 - :. 3 6, 1 '!1 ' 1{ !|]1 :. ],1-
!1 ' ' !1. 14:6)1 .]]|1 _! ' ' 1:' ] 1]!11' )| ? ]11' 6 : ' 5% 6
_ 6 , 6- ' _. [1 ) - ' (1![]1) ' ] -]' '[] - 6- ]!1' 1 .86 -1{' ]'
' ]!1_ ' ' ( .:. ]- )1 6-. ( }1, !'1 ])'| |1 . ]{1' ] ! 1!' ]:- .]1
} 1!1 , 6>: )1{. 8 6: ] - ], ]1,] (-|1 1 ). !1] ' !, 1{ ' ]-] )
.]1.6 ], '* ) 6 '} }1 { 1- ]{' |[ - 11 - ' [1 '3 6 ' 1 - 6] 1.
1 1 8 5]- & !55 95, 21Be
meP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
107/109
3, 1!1.| :(| ? }{ { ' 11 ' 11 | 11( )-. 1!1 ) 11
-
7/28/2019 Muscle & Fitness 5 ( 2010)
108/109
BemeP
34forJ
ournal
-pl a
-
7/28/2019 Muscle & Fitness 5 ( 2010)
109/109
:|
!}66: ! >(, !) 70-. ? !( ,, 66 !8 , , :, , 6 . 8, , 6 . 6:! 8
[1! (-, !), ! .4> ! 6 6 ' ! 3)6 6 !., , 6 .[1, , !' | ! !. 8,
_
