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、筋トレを頑張っているのに筋肉がつきにくい、初心者向けの記事っす。
結構、ほかのブログやyoutubeなどで5選！や8戦！などをよく見るので、俺は更に簡潔に1選にしてみるよ。
筋トレをやっていても筋肉が付きにくい人っているよね。
例えばジムで、例えば家で、3ヶ月以上継続しているのに筋肉がつかない･･･
私ってセンスがないのかしら？なにか致命的にやり方を間違えているの？
そんなあなたにこの結論を捧げる。
強度足りてる？
強度が高く、しかも上がっていけばたいてい筋肉がつく
- 唸り声を上げるような筋トレをしろ
- 日々、回数か重りを上げていけ
- 継続しろ
これでOK。
本当に高いレベルを目指したい場合は、反復回数や重たさのチョイス、休憩時間のチョイス、その時の栄養状態、一日の栄養状態、などをしっかり考えたほうがいいと思う。
が、それよりも優先順位が高いのが運動の強度。
ちょっと深堀する
トレーニングの効果を高めていくために必要なのは栄養、休息、運動、と言われている。
先述のとおり、この中で最も重要なのは「運動」だね。
結構極論なんだけど、栄養と休息が疎かになって、ゼロになってるよー、って人いないよね。
死ぬよね。
この２つは、何も意識しなくても体が勝手に欲して、最低限のラインを保ってくれるんだ。
でも運動だけに限っては意識的に高めていかないとダメだ。
意識が弱い人は筋トレがゼロになることがあるだろう。
そして高めていかないといけないときたもんだ。
この3つの優先順位の割合を聞かれることが時々あるが、こういった理由から、
栄養0
休息0
運動100
にしてもいいくらいだ。
ちなみにインテリ風の実績を残せないトレーニーは、
栄養40
休息40
運動20
とかにすることが多い多い印象。
尚、三大原則はすべて大切であると断言できる。
（過負荷の原理、可逆性の原理、特異性の原理）
とても高いレベルを目指すのであれば、細かいところは無視していい
例えばフィジークの大会に出て、「あの選手は大変バランスが良い。優勝！」とかになりたいならかなり細かなことを考えなければ行けない。
が、海でフィギア種目を知らない素人から、「かっこいいね！」と言われたいくらいなら、はっきり言ってガムシャラに強度を高めて行くだけでも大丈夫。
もちろん若干効率は落ちるけどね。
例えば、筋トレの回数。
大昔は、筋肉を大きくしたい場合は、反復回数を8~12回にしよう、という考えが主流だった。
これ、間違いね。
ハードトレーニーが集うジムに行くとすぐにわかる、12回以上反復する人が半数ほどいるはずだ。
もちろん細かく考えると適正回数はあるんだけど、8~12回でないといけない、と考えなくていい。
限界まで頑張るんだったら、5~30回くらいでOK。適当。
セット数も適当でいい。
ひとつの部位で15セットくらいでOK。
インターバルも適当でいい。
息が整ったらもう一回やれ。
食事面でも、例えばプロテインの製法や品質等、はっきり言って細かなところだ。
間食もあまり考えくていい。
朝昼晩に、タンパク質を40g、糖質を80g、ビタミン＆ミネラル、とかで十分筋肉はつく。
休養も適当でいい。
7時間寝とけ。
繰り返しになるが、強度を上げろ
上記で述べたとおり、休養や食事などは適当でも筋肉はつく。
でも強度だけはマジで頑張って！
例えばだけど、懸垂をするとしよう。
最初は8回が限界。
20日後は16回できるようになった。
ここでリュックにペットボトルの水を詰め込もう。
まずは1kgを担ぐ。
最初は12回が限界だった。
20日後に16回できた、次は2kgだ。
･･･、12ヶ月後に20kgを担いで16回できた。
ここまでくれば君の上半身は大したものになっているはずだ。
常にこのように、強度の向上を目指して欲しい。
ちなみに筋肉がつかない人は、ずっと10回でやる。
まとめ
- 高い強度が重要
- そしてその強度を上げていく
- 筋肉がつかない人は強度不足
- それ以外は実は適当でOK
以上！よかったらシェアをお願いいたします！
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