【初心者向け】筋トレするときの回数や重りはどれくらいが適切?最新のエビデンスを超噛み砕いて説明するで

こんにちは!
現役トレーナー、現役ボディビルダーの健っす。

今日はマッチョになりたい初心者の人からのよくある質問。
「重りはどれくらいで、どれくらいの回数を反復したらいいですか?」

回答は、
「反復回数は15回くらいでOK。重りは15回ギリギリ反復できるものをチョイス。ついでに言うとひとつの部位に対して1週間で15セットほどがいい感じ」

意外と反復回数は関係ない

この3年ほどの研究結果で、マッチョ化における常識が結構変わった。

昔は「8~12回で、できる限り重たく」って言われてたんだ。
間違いじゃないんだけどね。
最近のデータを統合すると、実は回数はほとんど関係ないということが分かってきた。

例えば2回でも、30回でも、実はマッチョ化する。
大切なのは筋トレそのものの「ボリューム」で、

反復回数×重量×可動範囲×セット数(15セットまで)

このようなイメージをして欲しい。
この全てのクオリティが高まっていくのなら、マッチョ化はできている証拠だ。

つまり、「回数は○○回!」というような固定したりすることは必要がない。

なんで15回なの?

2回ってなったら超高重量になって危険
30回ってなったら長時間の苦しみがあって精神的にきつい

15回くらいがバランスがいいんじゃない?って理由だ。
ある程度安全で、コントロールが可能、あとは高回数すぎないように、と考えているだけで、実はそこまで深い意味はない。

2回とか、30回とかでも本当にマッチョ化できるの?

できる。
エビデンス的にも、経験則的にも可能だ。

例えばベンチプレスを挙げることに命を掛けているベンチプレッサー。
練習は5回以下の人が多いんだけど、大変立派な大胸筋をしていることが多い。
彼らは練習頻度も高いしね。

逆に徹底的に高重量を扱わないボディビルダーを2人ほど知っている。
どちらも20回以上反復するトレーニングを行っているが、2人とも大変立派な体をしている。

まとめ

反復回数×重量×可動範囲×セット数(15セットまで)

このクオリティが高まっていくと筋肉はついていく。
現実的にしっかり伸びていくのは「重量」になるだろうね。

反復回数と、可動範囲を無視してしまうと全体のボリュームが落ちるのでよくない。
繰り返しになるが、 反復回数×重量×可動範囲×セット数を伸ばしていくようにしよう!

以上!

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