筋トレの正しい反復回数は?徹底解説と将来の常識を予想!

f:id:nanbono:20180806182711j:plain

筋トレをやっていて必ず考えること。

「何回を何セットやるのか」

今日はこの「回数」の方を解説するよ。

まずみなさんの一番聞きたいこと。

「一番筋肉が大きくなる回数は何回?」

回答 刺激的でクオリティが高まっていくなら回数はあんまり関係ない

 

少し深掘りすると、

「5回~20回で種目によってコンセプトを変化させる、刺激したい筋肉がしっかり痛いこと、そして重量や回数が伸びるなどクオリティが上がっていることが重要」

5~20回と幅が広いのは、トレーニング序盤は重ためで頑張る、後半は軽めだけど意識を高めて高回数でやるのがオススメ。

でもここで言いたいのは上記の後半部分。

5~20回くらいならどの回数でも「刺激的でクオリティが上がっていくのならば大きな差が出ない」

つまり、1回!とか100回!とか極端でなければ、あんまり回数は関係ない。

これは既にエビデンスがいくつもあるし、周りのトップボディビルダーやフィジーカー、俺の経験則とも照らし合わせることができる。

5回などの高重量を行う人も、20回でやる高回数の人も、両方どんどんバルクアップしていくんだ。

昔のように筋トレは8回~12回が筋肥大、12回~20回は筋持久力、といった理論はもう崩壊している。

全て筋肥大に繋がる。

さて、更に深く考える。

ジムのマッチョを観察すると大きく2パターンに分けることができそう。

 

1.回数は関係ない。限界が来るまで反復する。大体15回くらい出来たら重くす目安。

 例えば15回出来たら終わる、などは一切考えない。動かなくなるまでやる。

 ドロップセットやレストポーズが大好き。ねちっこく反復するぜ!

 トレーニングノートはあまり活用しない。根性論。

 

2.回数を固定する。例えばトレーニングの前半は8回。後半は15回など。

 その回数内できっちりコントロールしてしっかり筋肉を追い込む。

 回数をクリアできたら重量を上げる。ドロップやレストポーズは嫌い。

 回数内で究極のコントロールを追求し、計画的に重量の向上を目指す!

 しっかりトレーニングノートに記録する。

 

お察しの通り、これはどちらも正解だと思う。

俺は1。

トップ選手をみてもこれはスパッと分かれる。

どっちを選ぶかは性格や好み次第。

 妄想なんだけど、未来予想。

たぶん将来、筋トレは反復回数ではなく「緊張時間」(筋肉が痛い時間)で指導されると思うんだ。

まず反復回数ってハイテンポ、ローテンポですごく刺激が変わるんだよ。

何故かおじさんがやたらとハイテンポなんだけど、俺の1レップの時間で5レップスやったりするんだよ。

データとかないけど、この強度(しんどさ)って大体同じくらいだと思うんだよ。

数字では5倍の差が出ているけど、しんどさは一緒っておかしいよね。

同じなのは時間なんだ。

そして未来のマシンは、恐らく自動でカウントや時間を測ってくれるシステムが搭載されると思う。

更に妄想すると設定次第で1レップごとに重りが軽くなったりね。

おー、夢が広がる。

つまり、「○○回やれ」ではなく「○○秒動かし続けろ」になると思うんだ。

この方法ならテンポに影響されにくく、嫌でもハードにできるはず。

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にほんブログ村 健康ブログ 糖質制限食へにほんブログ村 その他生活ブログ 節約・節約術へブログランキング・にほんブログ村へ

 Be sure to think about doing muscle training.

“How many times do you set”

Today I will explain this “number of times”.

 

First of all, what you want to hear the most.

“How many times does your muscles grow the most?”

Answer: If the quality is exciting and the quality increases, the number of times does not matter much

 

If you dig a little deeper,

“It is important to change the concept depending on the event from 5 to 20 times, that the muscles you want to stimulate are well painful, and that the quality has increased, such as the weight and frequency have increased.”

The range of 5 to 20 times is wide, so it is recommended that you do your best at the beginning of the training, and do the work in a high number of times while raising the consciousness although it is light in the second half.

But what I want to say here is the latter part of the above.

Any number of times from 5 to 20 times “if you are stimulating and the quality goes up, there will be no big difference”

In other words, once! Or 100 times! If it is not extreme, the number of times does not matter.

This already has a lot of evidence, and it can be checked against the surrounding top body builders, Fiji cars and my rule of thumb.

Both those who do heavy weights such as 5 times and those who do high times in 20 times are going to bulk up more and more.

As in the past, the theory that muscle training is 8-12 times muscle hypertrophy and 12-20 times muscle endurance is already broken.

All lead to muscle hypertrophy.

 

Now, think deeper.

Observing Jim’s macho can be roughly divided into two patterns.

 

1. Number of times does not matter. Repeat until the limit is reached. If you can do about 15 times, it is a rough guide.

For example, do not think that it will end once it is done 15 times. Do it until it stops working.

I love drop sets and rest poses. It repeats neatly!

2. Fix the number of times. For example, the first half of training is 8 times. The second half is 15 times.

】 Thoroughly control the muscles within the number of times and drive the muscles firmly.

If you can clear the number of times, increase the weight. I hate drop and rest poses.

Pursue ultimate control within the number of times and aim to increase weight systematically.

 

As you may have guessed, both are correct.

I am 1.

Even if you look at the top players, this is divided.

Which one you choose depends on your personality and preferences.

 

It ’s a delusion, but it ’s the future.

Maybe in the future, muscle training will be taught by “tension time” (time when muscles hurt) rather than the number of repetitions.

First of all, the number of iterations is high and low tempo.

For some reason my uncle is really high tempo, but I do 5 reps in my 1 reps.

I don’t have data, but I think this strength is about the same.

There is a five-fold difference in the numbers, but it’s strange to have the same feeling.

The same is time.

And I think that future machines will probably be equipped with a system that automatically counts and measures time.

If you delusion further, depending on the setting, the weight will be lighter every rep.

Oh, the dream spreads.

In other words, I think it will be “keep moving for XX seconds” instead of “do it XX times”.

This method is less affected by the tempo and should be hard even if you don’t like it.

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