筋肉痛にならないと筋トレの効果が出ていない?ガチのマジのトレーナーが回答します

おはよー!
現役トレーナー、現役ボディビルダーの健っす。
今日は「筋肉痛」に関する記事だよ。

初心者はもちろん、ある程度熟練した人からも質問される内容。
「筋肉痛になっていなかったら、筋肉はつかない?」
誰しも一度は考えることだよね。

では今日の結論。
「関係ない。筋トレのボリュームを上げていくことで筋肉はつく
筋トレのボリュームの話はこちら

筋肉痛ってなんや?

遅発性筋肉痛(Delayed onset muscle soreness, DOMS)
慣れない、もしくは激しい運動を行ったあとの数時間から数日間に、筋肉に感じられる疼痛および筋硬直である。 DOMSの主原因となる運動は、筋肉が収縮方向とは逆方向に引きのばされながら力を発揮(伸張性収縮、或いはエキセントリック収縮)する運動である。筋肉を収縮させながら力を発揮(短縮性収縮、或いはコンセントリック収縮)する運動ではほとんどDOMSが生じない。 痛みのメカニズムについてはいくつかの仮説があるが、統一された学説となるには至っていない。

https://ja.wikipedia.org/wiki/%E9%81%85%E7%99%BA%E6%80%A7%E7%AD%8B%E8%82%89%E7%97%9B

かっこよく言うと、DOMSと呼ばれているね。
超簡潔に噛み砕いて言うと、「筋トレの次の日の痛い奴。挙げる時よりも下ろすとき頑張ったほうが酷くなる。原因はよく分からん」だね。

筋肉痛は筋肥大に関係ない

頑張って筋トレしたので激しい筋肉痛が起こっています、とニコニコで言われたり、あまり筋肉痛が来なかったです、と寂しそうに言われたり。
気持ちは分かるがあまり参考にしないほうがいいかもしれない。

これは複数のエビデンスがそれを証明している。
複数人の人にベンチプレスをやらせて、筋肉痛の痛みを主観で数値化する。
その数字と、実際のベンチプレスの記録と大胸筋の発達が比例関係なのか?

結果、相関性は認められなかった。

特に筋トレの歴が長くなると筋肉通が弱くなることが多い。
が、筋トレのボリュームが伸びていく、みたいなことが多々ある。
つまり、筋肉痛がなくても成長するってことだ。

逆に、少々脱線気味な例だが、筋挫傷のような怪我で筋肉の痛みを強く感じるはず。
でもこちらは筋肥大は起こらないよね。

痛み=成長ではないのだ。

じゃあ何を目安にトレーニングすればいいの?

繰り返しになるが、筋トレのボリュームを上げていくことが答えだ。
再度リンクしておく

反復回数×重量×可動範囲×セット数(15セットまで)

これが伸びていけば筋肉はついていく。
現実的に、反復回数も15回くらいでいいと思うし、可動範囲も限度がある。
更に要約すると、重りを上げていこうな、って話。

筋トレ初期の初心者の方へはいい目安かも

運動初期からガチガチにエビデンスで固めても息苦しいよね。
初心者の人なら筋肉痛はいい目安になるかも。

筋肉痛が収まったら再度トレーニングをしよう!
次の日に狙った部位が筋肉痛になったぞ!

などだ。
概ね正解だし、これでも問題ない。

筋肉痛になりやすい部位がありそう

自分の経験と、ほかの人のご意見で、結構正確な回答だと思う。

上腕二頭筋と、三角筋は筋肉痛が起こりにくい。

何故だ?と聞かれても分からない。
筋肉のサイズが小さいからかなぁ。知らんけど。

筋肉痛になりやすい人と、なりにくい人がいる

最近の研究の成果でも、根本的な筋肉痛の仕組みが分かっていないことが現状。
筋肉痛になりやすい人と、なりにくい人の違いも、現段階では先天性的なもの、と回答するしかなさそうだ。

俺の経験則的にも、なりやすい人、なりにくい人が大きく分かれる。
俺は真ん中あたりの感覚。

筋肉痛を緩和する方法はある?

結論から言うと、大幅な緩和は難しい。

そもそも、痛みの原因が根本的に分かっていないのだから、その対策も講じにくいわけで。
例えば回復系のサプリメントや、プロテインやEAAなどが筋肉痛の予防になる、と言った謳い文句があるわけだが、エビデンスが乏しいと言わざる負えない。

他にはストレッチやマッサージ。
こちらは少ないながらエビデンスあり
多少なりとも有効だということだ。

サウナも筋肉痛を抑制するエビデンスがある。
ちなみに筋肉痛を悪化させるというエビデンスもある(笑)

ポイントは「血流」だと思う。
血流が良くなれば筋肉の疲労物質除去やエネルギー供給がスムーズになるということ。
でも劇的な改善には繋がらないだろう・・・。

歳をとると筋肉痛が遅くなる?

「ゴルフをした翌日はピンピンしていたが、更にその翌日になって筋肉痛がきたわ!ガッハッハ!」
初老の方の楽しげな会話。

筋肉痛は歳を取ると遅く来る。明後日に来たら歳をとった証拠だ!と言われる現代社会だが、実はこれも間違い。
歳と筋肉痛のタイミングは特に関連がないんだね。
この原因は大きく2つあると考えている。

①運動不足
日頃からハードトレーニングをしている人は、しっかり翌日に来るはず。
突発的に運動した体は、想定外の刺激に対応が遅れているんじゃないかな。

②運動の種類
瞬発的な運動をすると筋肉痛は比較的早く、逆に低負荷で長い運動をするほうが、遅れて筋肉痛が出るというデータを見たことがある。
つまり、明後日に来る人は後者の運動をしたんじゃないかな。

でもまぁ、自虐的なところが会話の流れ的に優秀だよね。
変に「それ関係ないみたいっすよ」みたいなこと言わなくてヨロシ。

まとめ

  • 筋肉痛と筋肥大は関係ない
  • でも初心者にはいい目安になる
  • 筋肉痛を抑制する劇的な方法はない
  • 筋肉痛が遅れてくるのと歳は関係ない

以上っす!よかったらシェアをお願いします。

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