筋肉をつける真髄の一つ

f:id:nanbono:20180815005519j:plain

過去のブログで、筋肉を成長させる、真髄とも言えるコツが、

「力を抜かないこと」

と書いたわけだが、似たような表現をもう一つ。

 

少々遠回りになるが、筋肉を成長させるための適切な反復回数は?

ちょっと昔は8回~12回が正解だと思われていたが、思いのほかトップ選手はもっとはいレップだったりする。

論点がずれるが、最大筋力向上で低レップ、フォームやパンプ重視の高レップ、どっちもやるのがいい!という人も多いね(私がそうだ。)

 

でもこれね、「反復するスピードで話がえらく違ってくるよね」

 

実話だが、私がレッグEXで、ウォームアップがてら中重量で座席の調整やらコンセプトを考えながら、きっちりゆっくり反復してたんだわ。

そしたら横のおじちゃんが、同じくレッグEXで、ハイテンポで10レップスしたんだわ。

それが私の1レップ時間と同じだった。

10倍だぜ!10倍!

10倍速!

 

確かフィジークの有馬さんがこんなこと言ってた

「筋の緊張している時間を重視する」

 

つまり重量が同じでも、ハイテンポで10回と、スローな10回で刺激が全く違う。

今後、トレーニング業界は反復回数ではなく、緊張時間で語られることが多くなるんじゃないかな。

 

もちろん俺は、ゆっくり反復しているよ。

力を抜かないようにね。

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