筋トレしているのになかなか筋肉がつかない人へアドバイス

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「筋トレしているのに筋肉がつかない」とお悩みのアナタに、ミジンコでも分かる様に解説とアドバイスをするよ。

最初に結論を言うと、筋トレのボリュームが上がっていない可能性がある。

筋トレのボリュームを上げろ!

ボリュームとは、週にどれくらい筋肉へ負荷を与えるかということ。
マジでこれだけ守れば筋肉は成長していく。
そして負荷を上げていくには方法は以下の4つ。

  • トレーニングのセット数を上げる(上限は週に18セットほど)
  • 反復回数を上げる(上限は30回ほど)
  • 可動範囲を広くする(安全が確保できるラインまで)
  • 重量を上げる(上限なし)

これらが「毎週向上していれば、必ず筋肉がつく」

いや、つかないんだけど、という人は4つのうちどれかが欠損している。
よくある例だと、重りは上がっているが可動範囲が少なくなり、結果的に負荷が少なくなっているケースだ。
ベンチプレスで重たくして、胸まで下ろさなくなるアレだ。
重たくした意味なくね?

このボリュームの向上に必要なのが・・・

毎週向上する、と言ったものの、やはり伸び悩みもあるものだ。
そこで登場するのが、食事や、休息といったことだ。

トレーニング三大原則は、負荷、栄養、休養なんだけど、この考え方は否定的。
栄養と休養が完璧でも、負荷がゼロだったら筋肉は一切成長しないからね(0~12才は除く)

つまり、負荷を上げていくためのサポートに栄養と休養が大切、というのが俺なりの回答だ。

まとめ

毎週、筋トレのボリュームが上がっていけば、筋肉がつく。マジで。
でもそれが難しい。

以上!よかったらシェアをお願いいたします。

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