【中級者向け】筋肥大を促進するPOFについて、サルでも分かるように説明してみる

こんにちはー!
現役トレーナー、現役ボディビルダーの健っす!

今日は「POF法」(Position of Flexion)について解説するよ!
めちゃくちゃ噛み砕いて言うと、

この筋トレは筋肉がすごく伸びて痛い!
この筋トレは筋肉がすこく縮まって痛い!

この2つをバランスよくメニューに取り入れる理論だね。
俺はこの考え方を、大変有効であると思っている。

具体的なメニューを教えて!

例えば背中の日

  • ディバージングラットプル(重)
    少々可動範囲が狭くなっても重たさを重視する。
    引ききれないことが多く、強いストレッチ感がある。
  • ノーチラスラットプル(軽)
    引ききった時にアンダーハンドになるようにし、収縮感を意識する。
    中程度の重量を使用するので引ききれる。
  • ディバージングロウ(重)
    重ための重量で頑張る。やはりストレッチ感が強く得られる。
  • ロープーリーロウ(軽)
    中程度の重量で可動範囲を意識する。
    特に強い収縮感。

ラットプル系とローイング系を分けるのは初歩の刺激の変化。
さらに高みを目指すのであれば、このように強いストレッチと、強い収縮が両方味わえるような構成、つまりPOF法の導入がおすすめだ。

腕の日などもこの考え方が強く反映されている。
プレスダウンで縮めて、フレンチプレスで伸ばす!など。

難しく考えないで欲しい。かなり考え方はシンプルだ。

似たようなトレーニングをいくつもするのは無駄だと思っている

例えば、同じようなローイングマシンを2~3つするなど。
POF法で考えると、繰り返しになるが、よく伸ばすやつをやったあとは、よく縮めるようにしよう。
一つは順手、一つは逆手、一つは上に引き上げるような軌道、などでも刺激を変わるね。

刺激を変えないというのは、朝ごはんにカレーパン、昼ご飯にカレー、夜ご飯にカレーうどん、みたいなの同義。
おかしいやろこれは!

とある信頼するボディビルダーは「しかたがなく生まれたもの」と表現していた

数十年前まではマシントレーニングが今ほど普及していなかった。
そう、主なトレーニング方法は、ダンベルとバーベルだったんだね。

ダンベルとバーベルしかない環境で、如何に刺激を変化させるのか。
そこで生まれたのがPOF法だった。

その方法は主に自分の体の角度を変えることによるもので、まさに苦肉の策。
例えばインクラインダンベルカールで二頭筋のストレッチ感、上半身を少々前傾させた状態でやるバーベルカールで二頭筋の収縮感を。

筋トレによっては、どうしても他の筋肉を使いやすかったり、少々ハードな姿勢を取らなければいけないだろう。

今はマシンで勝手にPOF!

昔はフリーウェイトしかなく、刺激を変えるために、工夫によりPOF法を作り出していた。

しかし今は違う。
複数のマシンが存在し、優秀なジムならアームカールのマシンが2~4台あるだろう。
そしてその2~4台のアームカールはコンセプトが異なり、随分刺激が違うはずだ。
そう、何も考えずにやっても、勝手にPOF法に当てはまるわけだ。
現状、俺がやっていることは、勝手に刺激が変わるマシンを、更にPOF法をコンセプトにし、意識しているだけだね!

まとめ

伸びてんな~!
縮まってんな~!
刺激的だな~!

以上!

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