【初心者向け】筋トレしても筋肉がつきにくい人へのアドバイスまとめ!

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。

今日は筋トレをしてもなかなか筋肉がつかない、という初心者への方に向けたアドバイスだよ!

①筋トレの強度は日々高まっているか?

悪い例だけど、例えばチェストプレスは60ポンドでやる、ラットプルは100ポンドでやる、など決めてしまうと著しく成長が遅くなる。
日々、少しだけでもハードになるように頑張って欲しい。
で、強度を高める方法は重たさを上げるだけじゃなくて、結構たくさんの方法があるんだ。

  • 重たさを上げる 今日はチェストプレスを65ポンドにするぞ!など
  • 可動範囲を広げる
  • 反復回数を増やす 20回くらいまでなら増やしてOK それ以上できるなら重りを上げよう
  • インターバルを短くする

これらはかなり細かい話を置いておくと、筋肉の成長に大きな差は出ない。
自分にあった方法で日々強度を高めて欲しい!

尚、セット数に関しては闇雲に増やすのは良くなくて、ひとつの部位に対して合計10~15セットくらいで十分。

②朝ごはんが少なすぎる

「朝ごはんは食パンを食べました」
こんなんで筋肉つくと思う?

朝ごはんにたんぱく質と脂質が不足する人は非常に多い。
例えばだけど、たまご×3や、牛乳などを追加しよう。

どうしても継続することが無理ならプロテインを追加しよう。
少なくともたんぱく質は20g以上!

③トレーニングの頻度は適切か

一つの筋肉を、5~7日に1回の頻度でトレーニングするようにしてほしい。
細かい話になるけど、短期的にはもっと詰めてやっても大丈夫なんだけど、現実的に継続するのが困難なんだよね。

ちなみに筋肉痛の有無は気にしなくてもいい。
筋肉痛がなくても成長するし、逆に痛くても成長しないこともある。

④継続できているか

残酷なだけど、筋トレを開始した初期であっても、目に見えて体の変化が確認できるのは3ヶ月後と思って欲しい。
ゆっくり頑張る、という感じなら1年くらい変化が出ないかもしれない。
更に女性ならそれ以上に時間がかかる。

当たり前だけど、効果が出る前にやめてしまうと全てが終わる。

まとめ

  • トレーニング強度を日々高めよう
  • 朝ごはんはしっかり食べよう
  • トレーニングの頻度は適切か
  • 継続しましょ

以上!

コメント

  1. AffiliateLabz より:

    Great content! Super high-quality! Keep it up! 🙂

  2. 32043 54096I like this weblog so a lot, saved to fav. 471695

  3. Booker Tillie より:

    It’s a pity you don’t have a donate button! I’d without a doubt donate to this excellent blog! I suppose for now i’ll settle for book-marking and adding your RSS feed to my Google account. I look forward to fresh updates and will share this blog with my Facebook group. Chat soon!

  4. 안전놀이터 より:

    576050 967698Hello, Neat post. There is actually a dilemma along with your internet site in internet explorer, could test thisK IE nonetheless will be the marketplace leader and a large portion of folks will leave out your outstanding writing due to this dilemma. 894172

  5. 사설토토 より:

    305175 843956Respect to web site author , some good selective info . 108921

  6. 769373 421349Its great as your other posts : D, appreciate it for putting up. 886841

  7. 429580 420322Some times its a pain inside the ass to read what blog owners wrote but this internet website is genuinely user genial ! . 84670

  8. 774000 139the most common table lamp these days still use incandescent lamp but some of them use compact fluorescent lamps which are cool to touch.. 882799

  9. mo thay an mit より:

    437471 62291Rattling clean web site , appreciate it for this post. 2064

  10. 308775 449265Thank you for your great post! It has long been extremely useful. I hope that you will proceed sharing your wisdom with us. 542068

  11. 970897 606342I observe there can be a lot of spam on this blog. Do you want assist cleaning them up? I may well support in between courses! 259813

  12. 69988 634278Im having a small issue. Im unable to subscribe to your rss feed for some reason. Im making use of google reader by the way. 723350

  13. 500611 964598As I web-site possessor I believe the content matter here is rattling great , appreciate it for your efforts. You should maintain it up forever! Best of luck. 342557

  14. 184668 913249Hello. superb job. I did not anticipate this. This really is a splendid articles. Thanks! 975878

  15. 318380 821339We offer the top practical and most applicable solutions. All our Sydney plumbers are experienced and qualified and are able to rapidly assess your issue and locate the best answer. 940968

  16. 603481 517601so facebook recommended me the pages food and eating ,,, yeah Im obese|HasmAttack| 300230

  17. white leaf より:

    662094 946218Utterly composed subject material , thanks for selective info . 757785

  18. 680914 120257Vi ringrazio, considero che quello che ho letto sia ottimo 804850

  19. 821238 748067There is noticeably a bundle to learn about this. I assume you created confident great points in capabilities also. 51537

  20. 982714 292988I like this internet site extremely a lot so much outstanding data. 541105

  21. 697003 115780There is noticeably a whole lot to realize about this. I suppose you produced certain good points in functions also. 274437

  22. 866382 874520Youve made various good points there. I did specific search terms about the matter and discovered mainly individuals will believe your site 546077

  23. meja qq より:

    805789 783283Youre so cool! I dont suppose Ive read anything in this way before. So good to uncover somebody with some original ideas on this topic. realy appreciate starting this up. this excellent web site is something that is needed over the internet, a person if we do originality. valuable work for bringing something new towards the web! 451294

  24. Kenton Weich より:

    Thanks so much the information. I love sucking dick btw hmu

  25. 849380 795627Usually I try and get my mix of Vitamin E from pills. Even though Id genuinely like to through a amazing meal plan it can be rather hard to at times. 252282

  26. click site より:

    138040 919521Thank you, Ive lately been searching for information about this topic for ages and yours may be the greatest Ive identified out so far. But, what in regards towards the bottom line? Are you sure concerning the supply? 86422

  27. Thanks so much the information. I love sucking dick btw hmu

  28. ca tre so may より:

    779291 370356Attractive part of content. I just stumbled upon your internet site and in accession capital to claim that I acquire in fact enjoyed account your weblog posts. Any way Ill be subscribing to your feeds and even I achievement you get entry to constantly rapidly. 236024

  29. 260505 860179Your home is valueble for me. Thanks!? This web page is truly a walk-via for all of the information you needed about this and didn know who to ask. Glimpse proper here, and you l surely uncover it. 732170

  30. 381297 383599Respect to post author, some great info . 952523

  31. buy remeron より:

    My husband and i felt absolutely ecstatic Edward could complete his inquiry from the ideas he discovered from your very own site. It’s not at all simplistic just to be giving for free helpful tips that men and women could have been making money from. And we do know we have the blog owner to appreciate because of that. Most of the explanations you’ve made, the easy blog menu, the friendships you assist to engender – it’s everything excellent, and it’s assisting our son and our family do think that content is cool, and that’s extremely fundamental. Many thanks for all the pieces!

  32. 13088 512890somehow discovered your site when i was kind of stoned. excellent read 78978

  33. 31138 840119I really like your writing style, great info, thankyou for posting : D. 757728

  34. 트루모아 より:

    407821 608611I got what you mean , saved to my bookmarks , extremely nice site . 630756

  35. I am continually invstigating online for tips that can assist me. Thanks! https://alzheimermedi.com latest news on alzheimer cure

  36. 520141 995061The website loading speed is incredible. 710877

  37. 862112 53211They call it the self-censor, basically because you are too self-conscious of your writing, too judgmental. 634862

  38. dumpster rental より:

    You dont need intelligence to have luck but you do need luck to have intelligence.

  39. relx infinity より:

    811683 612546I discovered your weblog site site on google and appearance some of your early posts. Preserve up the fantastic operate. I just extra increase Feed to my MSN News Reader. Searching for toward reading far more by you later on! 444485

  40. 598078 728079you use a wonderful weblog here! do you wish to have the invite posts in my small weblog? 524011

  41. pink drill より:

    987595 76461Hello there. I needed to inquire some thingis this a wordpress web site as we are thinking about transferring across to WP. Moreover did you make this theme all by yourself? Cheers. 448301

  42. 204674 625367I enjoyed reading your pleasant site. I see you offer priceless info. stumbled into this web site by chance but Im sure glad I clicked on that link. You definitely answered all the questions Ive been dying to answer for some time now. Will surely come back for more of this. 398667

タイトルとURLをコピーしました