今回は筋肥大(マッチョになりたい)したい、中級者向けの記事だよー。
トレーニングに関わるのはもちろんなんだけど、例えば仕事とか、勉強にも同じ事が言えること。
やってることの「理由」や「根拠」が明確であるか。
例えばシンプルに、どういう目的でやっているの？と聞かれて、
「さぁ？やれって言われたから」
「みんなやっているから」
という理由だと、極端に効率が悪い、最悪効果がない可能性があるよね。
トレーニングに置き換える。
例えば胸のトレーニングで、ベンチプレス、チェストプレスの2種目をするとしよう。
- なぜベンチプレスを最初にするの？
- なぜチェストプレスが最後なの？
- ベンチプレスとチェストプレスは何が違う？
この質問にきっちり答えられるよう、しっかり考えてメニュイー構成を考えて欲しい。
「めんどくさいよ、適当にやるよ」
まぁ成長はするよ、頑張っていることには間違いないんだから。
でも上級者と中級者を分ける鍵はこのあたりにありそうだ。
ちょっと蛇足なんだけど、こういう話になったとき、間違ったこだわりを持ちすぎる人が多い。
「高校の先輩が言っていたから」とかね。
たぶんその高校の先輩より、俺のほうが筋トレ詳しいよ！
さて、俺の考えるメニュー構成のポイントをまとめる。
- 鍛える位置を細かく考える（胸の上、下など）
- 負荷の方向や、強弱の差を考える
- 重量設定の相性を考える
マニアックになるがなるべく簡単に説明する
1.鍛える位置を考える
中級者はまずはこれだけ考えるだけでもいいかも。
例えば、胸でインクラインプレス(上)とデクラインプレス(下)で分けるなど。
これだけでも随分刺激に差がでて発達を促進させる。
2.負荷の方向や、強弱を考える
俺が最もこだわって工夫している事かも。
例えばベンチプレスだと、降ろしきって大胸筋が伸ばされた状態が最も負荷が高く、逆に上げきって肘が伸びている状態は負担がほとんどない状態になっている。
つまり大胸筋の伸ばされた負担は絶大だけど、収縮される刺激は皆無に近い。
つまり収縮位で力が抜けない、収縮位をコンセプトにしたマシンフライなども合わせてやったほうがいい。
この考え方をPOFという。興味があれば調べてみて。
3.重量設定の相性を考える
ベンチプレスは全身の連動が容易だから高重量を扱いやすい。
このメリットはしっかり活かすべきだから、やるならば「重ため」で頑張って欲しい。
逆にケーブルクロスオーバーなどは自体重の関係上、高重量では実施できない。
つまり、トレーニングの終盤で可動範囲を広く取るようなイメージでやるほうがいいと思う。
各トレーニングの特徴を把握して、それを押し出すようなやり方がいいと思うよ。
さて、マニアックになってしまった。
メニュー構成に関しては少しこだわりをもって欲しい。
せっかく時間を裂いて、お金を払ってジムに来ているんだから、効率よくしないとね！
Is there a reason for choosing training events?
This article is for intermediate people who want to become hypertrophied.
Of course it is related to training, but the same can be said for work and study, for example.
Is the “reason” or “foundation” of what you are doing clear?
For example, what are you doing for simplicity? And asked
“Well? Because you were told to do it”
“Everyone is doing”
That is why it is extremely inefficient and may not have the worst effect.
Replace with training.
For example, let’s say you have a chest press, a bench press and a chest press.
Why do bench presses first?
Why is the chest press last?
What is the difference between a bench press and a chest press?
Please think carefully about the menu structure so that you can answer this question exactly.
“It ’s awkward, I ’ll do it properly.”
I’ll grow up, I’m sure I’m working hard.
But there seems to be a key here that separates advanced and intermediate players.
It’s a bit of a snake leg, but when it comes to this kind of story, there are many people who are too wrong.
“Because my seniors in high school were saying”.
Maybe I’m more familiar with muscle training than seniors at that high school!
Now, I will summarize the points of the menu structure that I think.
Think carefully about where to train (above chest, below)
Consider the direction of load and the difference in strength
Consider the compatibility of weight setting
Be as geeky as easy as possible
- Think about the position to train
Intermediate level may just think about this first.
For example, the chest is divided into an incline press (top) and a decline press (bottom).
This alone makes a considerable difference in stimulation and promotes development. - Consider the direction of load and strength
Maybe I am the most devised.
For example, in the case of a bench press, the load is highest when the lower pectoral muscle is extended and the pectoral muscles are extended, and conversely, when the elbow is extended by raising the pectoral muscle, there is almost no burden.
In other words, the extended strain of the pectoral muscles is tremendous, but there is almost no stimulation to contract.
In other words, it is better to combine a machine fly with the concept of the contraction position where the force cannot be lost in the contraction position.
This concept is called POF. Check it out if you are interested. - Consider the compatibility of weight setting
The bench press is easy to handle the whole body, so it is easy to handle high weight.
This merit should be fully utilized, so if you do it, I want you to do your best with “heaviness”.
On the other hand, cable crossover, etc. cannot be carried out at high weight because of its own weight.
In other words, I think it’s better to do with an image that takes a wide range of motion at the end of training.
I think it’s better to understand the characteristics of each training and push it out.
Well, I became a maniac.
I want you to be a little particular about the menu structure.
I have to spend a lot of time and pay to come to the gym, so I need to be efficient!
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The Juicing Suggestions You Need For A Healthier Body Juicing is a terrific way to make your diet more healthy. Juicing enables you to put all the healthful nutrients found in fruit and veggies in to a practical package that means it is simple to take in. The next article consists of specifics of the beneficial outcomes of juicing and definately will direct you how through to produce your own program. When you ingest liquid for health, use leafy vegetables like chard, the, chard, kale, broccoli and broccoli like. The ideal juice consists of 50 to seventy greens, you need to then then add fresh fruit or tastier veggies for many flavoring. Drinks produced from fresh fruits often times have far more bad glucose and fewer nutrients and vitamins than those with leafy plants. Utilize the hue of your vegatables and fruits that will help you figure out which vitamins and minerals they give.Fruits array in color, yellows and vegetables convert to a variety of healthy vitamins and minerals. Employing various shaded produce will provide you with a whole array of nutrients and various flavours. You need to consider your juices as being a dish replacing. Once you are much more know and skilled how much develop you’ll requirement for a window of liquid, that idea will seem a lot more reasonable to you. Consider your juice to become a complete meal. When you are an experienced juice machine and also you realize the number of fruit and veggies it requires to produce your fruit juice, it will likely be easy to understand you could consume it in place of food. The instant you complete juicing for the entire day, carefully wash your juice extractor. You may stay away from obtaining pulp that could turn out at times by using a caffeine filter.Some fruit juices create a pulp which you might not enjoy. If you are suffering from the kidney problem or urinary pathway disease, use some cranberries within your juicing schedule. Use them as quickly right after getting you possess these issues. When you have to invest an extreme timeframe cleansing, juicing and cleaning up usually takes over 30 minutes, you can expect to swiftly wheel from the approach. Thoroughly clean your juice machine just after working with it to minimize some time you possess commit cleansing. Make the juice then clean up, you may be less very likely to utilize it, when you have to invest an excessive period of time cleaning up. Clear the juicer as soon as you are completed making use of it because moistened pulp is a lot easier to eradicate. Not only is juicing exciting, it’s another really nourishing nutritional add-on. Since this report as layed out, there are several different methods to heighten juicing’s advantages. Try to use a number of the assistance supplied in this post. You will certainly be amazed with the way your physique can feel when you include juicing into your food consumption.
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Let’s give a hug as those who see your profile ????
Kirgin bir gün yasadim ama suan mutluyum
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vay anasini sonunda bunu da yaptilar bee ??
I don’t understand why you are stalking me but it’s good to know ??
bunun instagram için olani varsa eger hemen biri söylesin bana ??
I hope it works every day without interruption
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wow they finally did that too bee ??
15 kisi beni engellemis, hepinizi gördüm arkadaslar ??
Stalkerlarimi Ögredim
If there is one for Instagram, someone tell me right away ??
Guys, it doesn’t matter when you come, I think the time doesn’t matter, does it come after you log in to the site, never mind the rest.
Arkadaslar bu siteye dün giris yaptim ama 2 3 saat degil benim takipçilerim 12 saat sonra geldi sanirim herkes farkli??
suan çildiriyorum gördükçe ????
I entered according to the comments and came followers thank you ??
Followers for your Turkish information??
sok üstüne sok yasiyorum, neler varmis da haberimiz yokmus ??
I saw exactly the people I predicted, the app is absolutely real ??
Oha 1 saat geçtikten sonra 1000 Takipçi geldi ??
inanmiyordum ama gördüm
Today we learned about our secret admirers…
do you have this on instagram?
bu uygulamayi kim yaptiysa ellerine saglik ????????????
Veriler sanirim gerçek çünki tahmin ettigim çikti
dude, can someone follow me for 2 years?
Seeing my ex is kind of like ??
he is seriously working ??
Beyler ne zaman geldigini önemi yok bence saat önemi yok siteye giris yaptiktan sonra geliyor mu geliyor bosverin gerisini
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10 dk sonra geldi takipçilerim tesekkür ederim
twitter profilime bakanlari gördüm sonunda
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Yorumlara göre girdim ve geldi takipçiler tesekkürler ??
gelen takipçiler rt ve fav’da yapiyor??
Yorumlara göre girdim ve geldi takipçiler tesekkürler ??
good to know that ??
ile takipçi kazandim tesekkür ederim??
Friends, the app is really working, I’m in shock right now??
15 kisi beni engellemis, hepinizi gördüm arkadaslar ??
dude, can someone follow me for 2 years?
Uygulamayi yapanin ellerine saglik sorunsuz çalisiyoo ????
ahaaa ??????
helal valla??
A total of 15 people have blocked me, 3 people have been stalking me for a long time.
It turns out who is stalking who ??
arkadaslar yorumlara bakip girdim 2 saat sonra geldi benimkisi??
beni neden stalkliyorsunuz anlamis degilim ama ögrendigim iyi oldu ??
ulan 2 yildir takip edermi bir insan
Good luck and congratulationsrr ??????
tesekkürler??
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Çok Güzel bir uygulama
Arkadaslar uygulama cidden çalisiyor sok geçiriyorum su an??
who do i see
ulan 2 yildir takip ediyosun yaz bari be vicdansizz ????
eger bunlar dogruysa yer yerinden oynar ??
I didn’t believe it but I saw it
gerçekten veriyor tesekkür ederim??
sonunda teknoloji ilerledi de bunu da yaptilar ??
do you have this on instagram?
I already guessed
Oha 1 saat geçtikten sonra 1000 Takipçi geldi ??
inanmiyordum ama geldi ben sok 2 3 bin falan geldi
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Sevdigim çocugu stalkladigimi saniyordum megersem oda beni stalkliyormus hemen açiliyorum 🙂
I didn’t believe it, but it came, I was shocked, it came like 2 3 thousand
I guessed some, I think this app is really true ??
Hello, i think that i saw you visited my site so i came to return the favor.I’m trying to find things to enhance my website!I suppose its ok to use a few of your ideas!!
Gerçekten inanilmaz ya neler var neler 🙂
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really gives thank you??
A total of 15 people have blocked me, 3 people have been stalking me for a long time.
Tahmin etmistim zaten
Arrived 10 minutes later my followers thank you
Kirgin bir gün yasadim ama suan mutluyum
I guessed some, I think this app is really true ??
Friends, I looked at the comments and entered 2 hours later, mine came ??
I hope it works every day without interruption
Benim 1 saat sonra geldi türk aktif hemde
Profiline bakanlari görenler olarak gelin bi sarilalim ????
Oha 1 saat geçtikten sonra 1000 Takipçi geldi ??
Who exits after logging in to the site?
It turns out who is stalking who ??
Organik kullanicilar olunca güzel oluyor böyle??
I guessed some, I think this app is really true ??
Takipçiler türk bilginize??
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Stalkerlarimi Ögredim
Gerçekten inanilmaz ya neler var neler 🙂
It’s a very good app, I didn’t expect this much ??
Siteye giris yaptiktan sonra çikan kisiler mi???
4 saat sonra 3000 takipçi geldi??
Friends, I looked at the comments and entered 2 hours later, mine came ??
agliyordu 🙂
Who I See Who
ise yarayacagini düsünmüyodum ama girince gerçekten sok oldum ??
Good to learn 🙂
Benim 1 saat sonra geldi türk aktif hemde
Veriler sanirim gerçek çünki tahmin ettigim çikti
The site is successful, I think it’s coming late, followers??
Gerçekten inanilmaz ya neler var neler 🙂
good luck??
siteye giris yaptiktan sonra çikanlarmi ?
If these are true, the ground will move ??
siteye giris yaptiktan sonra çikanlarmi ?
Veriler sanirim gerçek çünki tahmin ettigim çikti
thanks??
my followers have arrived thank you??
A Really Excellent Application Good luck
ulan 2 yildir takip edermi bir insan
instagram içinde olani varmi bunun ?
I gained followers with thank you??
Sweet blog! I found it while surfing around on Yahoo News. Do you have any suggestions on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Many thanks
You’ve been following for 2 years, at least write it down, you’re unscrupulous ????
Toplam 15 kisi engellemis beni 3 kisi bayadir stalkliyor
tesekkürler??
Sevdigim çocugu stalkliyordum umarim beni görmez ??????
15 kisi beni engellemis, hepinizi gördüm arkadaslar ??
do you have this on instagram?
mükemmel bir uygulama olmus cidden ??
Kirgin bir gün yasadim ama suan mutluyum
I saw exactly the people I predicted, the app is absolutely real ??
It’s a very good app, I didn’t expect this much ??
Mükemmel Bir Uygulama gerçekten
Good luck and congratulationsrr ??????
oh ??
He came 1 hour after mine and Turkish is active.
tesekkürler??
lan ciddi ciddi çalisiyorr ??
I had a broken day but now I’m happy
I was stalking the boy I love, I hope he doesn’t see me ??????
really gives thank you??
site basarili bence geçte olsa geliyor takipçiler??
I didn’t believe it but I saw it
bu cidden gerçek miiii? ??
15 people blocked me, I saw all of you guys ??
I was stalking the boy I love, I hope he doesn’t see me ??????
oooo kimler kimler var hayretler içerisindeyimm??
gelen takipçiler 0 türk takipçi masallah
Danke für dieses Schreiben. jedoch habe ich auch hilfreiche artikel für bestimmten themen.
Danke für diesen Beitrag, Sehr hilfreich. Thank you.
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Sevdigim çocugu stalkliyordum umarim beni görmez ??????
really gives thank you??
Benim 1 saat sonra geldi türk aktif hemde
Beyler ne zaman geldigini önemi yok bence saat önemi yok siteye giris yaptiktan sonra geliyor mu geliyor bosverin gerisini
I don’t know who is the admin but congratulations came after 3 hours my follower
Uygulamayi yapanin ellerine saglik sorunsuz çalisiyoo ????
Well done to whoever made this app ????????????
Eski sevgilimi görmek biraz sey sanki ??
Ögrendigimiz iyi oldu 🙂
lan ciddi ciddi çalisiyorr ??
I Learned My Secret Admirers
Seeing my ex is kind of like ??
I didn’t believe it but I saw it
If there is one for Instagram, someone tell me right away ??
A Really Excellent Application Good luck
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