トレーニングメニューの話

f:id:nanbono:20180829200131j:plain

例えば胸の日

 

・ベンチプレス

これは外せない

 

・インクラインベンチプレス

胸の上部が発達したらかっこいいぜ!

 

・ダンベルプレス

これは大道だ!

 

・ダンベルフライ

ストリクトに効かせるぜ!

 

・チェストプレス

フォーム重視で頑張るぜ!

 

・ケーブルクロスオーバー

最後にパンプさせるぜ!!

 

というメニューが嫌いだ。

このメニューは確かに大道なんだけど、一つ一つにちゃんと意味はあるんだろうか?

 

例えば最初のベンチプレス。

確かに最大筋量を高め、モチベーションも維持しやすい。

間違いなくたっくさんのメリットはある。

 

でも、なんでベンチプレスなの?

チェストプレスとの違いは?

高校の先輩が「まずはベンチプレスだろ!」とか言ったから採用してない?

 

このメニューの弱点は、大胸筋の伸展位のみに特化してしまっている。

もっと簡単に言うと、

大胸筋「伸びてヤベエ!」

しかない。

つまり、「縮まってヤベエ!」も欲しい。

マシンフライとか欲しいね。

 

POFと言って、こういう考え方でトレーニングをするとバランスよく鍛えやすい。

もうちょい言うと、伸びてヤベエは大胸筋の外側が中心に働く。

内側は縮まってヤベエ、だ。

 

俺のメニューは最大重量向上→筋肉を分割して、個別に狙う、という感じ。

胸の日だと、

・ストライブインクラインプレス(最大重量・胸上部外側)

・ペクトラルフライ(胸内側)

・席低めマシンフライ(胸上部・内側)

・肩甲骨寄せないハンマーインクラインプレス(胸上部・中内側)

・肩甲骨寄せないテカチェストプレス(胸中部・中内側)

・ケーブルクロスオーバー(胸中部・内外)

こんな感じ。

 

つまり、最初に全力で重たいの!あとは胸を3~4分割くらいに分けて全部痛めつける!

これはど部位でも同じようにやっている。

 

蛇足。

来年、日本でパワーリフティングの世界大会があるらしい。

これに出たいなぁと思って、BIG3をちょっとずつやっている。

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