筋トレが伸び悩んでいる人に読んで欲しい記事!三歩進んで二歩下がる、みたいなことになるよね。

こんにちはー!
現役ボディビルダー、現役トレーナーの健っす。

今日は、筋トレで、重りや体の変化が停滞している人に捧げる記事だよ。
先日、具体的な重量の設定や、変化のさせ方を書いたけど、それの続編みたいなものかも。
その記事はこちら

さて今日の結論を最初に書いておく。
「重りを頑張って上げて、コントロールが出来ていないと気づいたら重りを下げる。これを繰り返すのがオススメ。三歩進んで二歩下がる、みたいなことになる」

筋肉を成長させる基本の「き」

そもそもだけど、筋肉が成長するためには、脳が「怪我するやんけ!しゃーないから強くしとこ!」と思うから、ということをしっかり覚えておこう。
つまり、いい意味で「無茶」をするから成長するわけだ、

で、いい意味で無茶、というのが、

  • 重りを上げる
  • ピンポイントな刺激、力を抜かない、などのコントロール
  • 反復回数を上げる
  • 可動範囲を上げる

などが挙げられるね。
最近では高頻度でトレーニングする理論も人気だね。
これらのクオリティが高まれば、間違いなく筋肉が成長する。

しかし現実は甘くなく、伸び悩むことが頻繁にある

トレーニング中級者以上なら全員経験しているだろう。

そう、この中で特に難しいことが「重量とコントロールの両立」だ。
この二人はある意味矛盾をしており、この双方の能力を高めていくことが筋肉の量に直結すると言っても過言でもないかも。

もう少し簡単に言うと、重りを上げればコントロールが失われる。
コントロールを重視すれば重量を重たくできない。

じゃあどないすればええんや、と。

オススメの方法を紹介!

具体的にオススメの方法を紹介しよう。
結局は前回の記事の、サイクルトレーニングとピリオダイゼーションと同じようなことなんだけど。

チェストプレスをしよう。
初期の重りは120ポンド。
まずは重りを上げよう。
とにかく上げよう。
上げまくろう。
回数は8回くらいでいいからとにかく上げよう。

半年後、重りは伸びに伸びて、初期の50%重い240ポンドが8回挙がるようになった!

しかしこの三週間は重りが上げることができない限界だ。
ふと考えると、胸に効いている感じが少ない。
肩と三頭筋が結構しんどい。

可動範囲もかなり減っているんじゃないか。

・・・、と思ったときに重りを思い切って下げちゃおう。
140ポンドくらいに。
ここで意識して欲しいのは、もちろん「究極のコントロール」だ。
胸がめちゃくちゃ痛くなるように色んな工夫をしよう。
初期に関しては重りに余裕があるから、色んな意識ができるはずだ。

そして大切なのが、そのコントロールをなんとか保ったまま、やはり重たくしていってほしい。

そして半年後、前回以上に伸びに伸びた重量、失われたコントロール。
また軽くしよう。

3歩進んで2歩下がる。

一番やってはいけないこと

「重りを軽くすると持てなくなりそうで怖いから、軽くしません」

うーん、絶対とは言わないけど、正直センスが悪いと思う。
一生その重りで停滞しておいてくださいな。

まとめ

重量重視⇔コントロール重視を期間を決めて、または感覚で繰り返そう。
結果的にすべてのクオリティの向上を目指そう!

以上!

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