筋トレは週に何回やればいいのか、現役トレーナーが回答!

f:id:nanbono:20190915194126j:plain

トレーニングって週に何回やったらいいんですか?

これはとってもよく聞かれる質問だ。

早速だけど結論

継続できるなら毎日でもやれ!

f:id:nanbono:20190915194127j:plain

まず「継続できるなら」だけど、本当にそのまま。

例えばハードに週6回やるのは大変効果的だけど、かなりのモチベーションがないと継続できない。

リアルに想像して欲しいんだけど、仕事が終わってから直帰が不可能。

しかもジムに1時間半、歯を食いしばるようなトレーニングを毎日に近いくらい続けるわけだ。

遊ぶ時間は激減するし、睡眠時間も減ってしまうかも。

あなたは継続できますか?

と、いうわけで現実的には2~3回から初めましょう、となることが多い。

f:id:nanbono:20190915194125j:plain

  • 筋肉痛になっている時は筋トレしないほうがいいのでは?
  • 疲労は大丈夫なのか?

いい質問だね!

ウェイトトレーニングは分解法という方法がある。

トレーニングメニューを複数個作り、それをルーティンさせて行う方法。

例えば週3回筋トレする人は、2分割のメニューがおすすめだ。

上半身のメニューA、下半身のメニューBを作成して、A→B→A→B・・・とこなしていくわけだ。

上半身が筋肉痛でも下半身が出来る。

そのうちに上半身が回復する、という寸法。

上級者になると、5分割になったりする。

胸、背中、腕、肩、脚、などだね。

このように分割をフル活用すると、短期間なら週7回でも十分対応出来る。

効果は抜群で半年ほど必死にやれば、友人が反応するくらいの、かなりのバルクアップが期待できるだろう。

というわけで結論に戻るけど、継続できるなら毎日でもやれ!

がんばろうぜ!

にほんブログ村 その他スポーツブログ 筋トレ・ウェイトトレーニングへブログランキング・にほんブログ村へ

How many times a week should I do training?

This is a very common question.

Immediately, but conclusion

If you can continue, do it every day!

First of all, “If you can continue,” it really is.

For example, doing hard six times a week is very effective, but you can’t continue without significant motivation.

I want you to imagine it realistically, but it’s impossible to bounce after work.

What’s more, it’s about an hour and a half in the gym, and it keeps training like clapping your teeth almost every day.

Playing time will be drastically reduced and sleep time may be reduced.

Can you continue?

That’s why it’s often a good idea to start with a few times.

Should n’t you try muscle training when you have muscle pain?
Is fatigue okay?
That ’s a good question!

Weight training has a method called decomposition method.

A method of creating multiple training menus and routing them.

For example, if you do muscle training three times a week, a two-division menu is recommended.

Menu A for the upper body and menu B for the lower body are created and A → B → A → B….

Even if the upper body has muscle pain, the lower body can be made.

Dimension that upper body recovers soon.

If you become an advanced person, it will be divided into 5 parts.

Chest, back, arms, shoulders, legs, etc.

If you make full use of division in this way, you can deal with it seven times a week for a short period.

If the effect is outstanding and desperately done for about half a year, you can expect a considerable bulk up that your friends will react.

So back to the conclusion, but if you can continue, do it every day!

Good luck!

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