【初心者向け】ガチのトレーナーが初心者に「なぜやらない?」と思うこと3選【筋肥大編】

おはよー!
現役トレーナー、ボディビルダーの健っす!

今日は初心者向けに、ガチのトレーナーがアドバイスをしてみる。
当たり前だけど、筋トレをやるからには効率よく行きたいよね。
似たような努力をしているのにも関わらず、あっちの人は急成長し、あなたはあまり成長していない、など目も当てられない。
しかし現実にこういうことが起こっている事実。
というわけで、今日はガチのトレーナーが「なぜやらないんだ?」と思うことを3つ並べてみるよ。
以下の人におすすめの内容。

  • 最近筋トレを始めたので、効率の良い方法を教えて欲しい
  • 筋トレを始めて3ヶ月が経過したが伸び悩む
  • 筋トレ歴は3年あるが、今日から本気になる

さてでは行ってみましょ。

その① パワーグリップPROを使う

これ。
何年も筋トレをしていてこれを使っていないよ、って人は、背中のトレーニングの効率が半分程度になっていると思っていい。
それくらい大切。

どんな商品かというと、バーベルやダンベル、背中のトレーニング時のバーを「握らなくてよくなる」という商品。
握力が限界、という問題がほぼ解決するといっていい。
主に背中のトレーニングで使用するが、腕や肩のトレーニングで役に立つことも多い。
「初心者だから使わない」と言う人もいるが、それは大きな間違い。
初心者だから使って欲しい。

繰り返しになるが、少し強めに言っておく。
これは必須。使わないと背中を主にしたトレーニング効率が半分になると思っていい!

その② トレーニング後に糖質を摂取する

トレーニング後にプロテインだけを摂取していないだろうか?
間違いではないけど、もっといい成分があるんだよ!

それは糖質だ。

いくつかのデータがある。
1.トレーニング後にプロテインを摂取した
2.トレーニング後に糖質を摂取した

この2パターンの場合、実は糖質の方が筋肉が回復、成長することが多いんだね。
(実験によっては同等だったり、プロテインの方が多少優位、と言うデータもある)

そして、
3.トレーニング後にプロテインと糖質を摂取した
これが最も効率がいいと思っていい。

トレーニングはプロテインを!というのは、プロテインを売りたい謳い文句なんだね。
もちろんプロテインだけでも効果はあるんだけど、合わせて糖質も摂取しようね。
1年後って考えたら、結構差が出るよ。

その③ トレーニングの強度を上げよう

概ね筋トレの重たさのチョイスと思っていい。
ちょっとずつ負荷を上げていこう、って話。

最も良くない例として「このマシンは重り50ポンドでやって、こっちのマシンは70ポンドでやる」
このように、決めてしまっている人が多いんだね。
今の体型を維持したいだけならこれでもいいんだけど、やっぱ成長したいよね?

正解はこうだ。
「このマシンは前回50ポンドで10回できたから、今日は55ポンドにしてみよう」
これを如何に繰り返せるかが筋肥大への近道だ。

もう少し深掘りしよう。
「強度」というのは結構いろんな種類があるんだ。
例えば重りを動かす幅を1cm増やす、ってのも立派な強度の向上だ。
ざっくり強度の上げ方をまとめると、

  • 重りを増やす
  • 可動範囲を増やす
  • 反復回数を増やす
  • セット数を増やす

これだけある。
今回は分かりやすく「重りを上げろ」と言ったが、上記4つならどれを伸ばしていっても大丈夫。
でも流石に上限があって、例えば反復回数が100回まで伸びました!とか、セット数を50セットにします!と言われてもバランスが悪い。

というわけで、やはり現実的には重りを上げるしかないんだね。
ちなみに反復回数の上限は30回ほど、セット数の上限は15セットほどにするべき。
もちろん可動範囲も広すぎると関節に負担が掛かったりするので、スタンダードなフォームがおすすめ。

まとめ

  • パワーグリップPROを使え
  • トレーニング後に糖質を摂取せよ
  • 強度を上げていけ

以上!よかったらシェアをお願いいたします!

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