筋肉をでかくしたければ、高重量、高回数の両方をやるべきだ!

こんにちは!ボディビルダーの健です!
今日は筋肉を大きくするために重要な事を執筆するよ。

タイトルのとおりなんだけど、

筋肥大には、高重量と高回数、両方のトレーニングをするべき!

筋肉の肥大には「色々な刺激」が重要である。
例えばだけど、ずっと同じ重りを扱うなど言語道断、同じ回数をずっとやるのもおすすめしない。
脳みそに「ああ、またこの刺激かぁ」と思われたら負けだと考えよう。

具体例を紹介!

一例として、俺の肩のトレーニングを参考にしてみる。

  1. マシンサイドレイズ 高重量10回→ドロップ10回 ×4
  2. マシンショルダープレス 高重量7回→ドロップ10回 ×3
  3. リアデルト 15回→ドロップ10回 ×3
  4. ダンベルフロントレイズ 10回→チーティング10回 ×2
  5. ダンベルサイドレイズ 20回

こんな感じ。

まず1と2がまさに高重量に当たる。
高重量で7回~10回するわけだが、まともに動かせているのは最初の3回程度。
それ以降の反復は可動範囲が極端に狭くなっているけど、もがいている感じ。
つまり、めちゃくちゃ高重量を扱うように意識している。

3のリアデルト以降から少し軽い重量をチョイスしている。
感覚的にはコントロールを重視して丁寧にやる。

最後、5のダンベルサイドレイズは7kg程度の重量しか持っていない。
常に力が入った状態を意識して、極限まで丁寧にやるように心がけている。

このように、高重量と高回数を両方するようにすると、刺激がマンネリ化せず、成長を促進させると考えている。

ちょっと初心者向けにアレンジ

そんなに肩のトレーニングしないよ!という人へ。
ジムには週3回、上半身と下半身の2分割メニューという想定で。

  1. ローイングマシン 8回 ×2
  2. ローイングマシン 15回 ×1
  3. チェストプレス 8回 ×2
  4. チェストプレス 15回 ×1
  5. ショルダープレス 8回 ×2
  6. ローププレスダウン 15回 ×2
  7. マシンアームカール 15回 ×2

こんな上半身のメニューはどうだろうか。
同じマシンで8回の高重量、15回の高回数で分けてやる。おすすめだと思う。

エビデンスはあるの?

たくさんあるよ。
そのたくさんある中で、俺が一番ピンときた研究を紹介しよう。

片足だけトレーニングしたら、もう片方の足に筋肥大と筋力の向上が確認された。
尚、トレーニングした方の足の方が成長は顕著だった。

この実験結果について少し深掘りしよう。

A.物理的な破壊をせよ!
左右の足で比較し、トレーニングをした足の方が成長が顕著であった件を考えてみよう。
一番大きな要因は、トレーニングをした足の物理的な筋破壊があったためだと考えられる。
トレーニングしていない足は筋破壊が行われていないからね。

B.成長ホルモンを分泌させる!
次に、トレーニングをしていない足にも多少の成長があった件。
これはテストステロンなどの成長ホルモンがしっかりと分泌されたためと考えられる。
つまり、高重量を扱った時のような筋破壊がなくとも、ホルモン分泌だけでも筋肉はつくということだ。
で、このホルモン分泌は乳酸が強烈に溜まるような高回数で行うと促進するというデータがある。

つまり、Aの物理的な破壊、Bの化学的な作用、両方が筋肉の成長に有効ということだ。
そして今日の結論に戻ってくる。

高重量で筋破壊、高回数で化学的な作用、
このダブルパンチで筋肉を成長させよう!

ちなみにボディビルやフィジークのトップ選手を見ても、やはりトレーニングの序盤は高重量、終盤は高回数になっていることが多いよ。

終わり!

If you want to get rid of your muscles, you should do both heavy weight and high frequency!

Hello! I am a healthy bodybuilder!
Today I’m writing something important to build muscle.
As the title says,

For hypertrophy, you should do both heavy weight and high frequency training!

“Various stimuli” are important for muscle hypertrophy.
For example, however, it is not recommended to use the same number of times, such as handling the same weight all the time.
Think of it as a loss if your brain thinks “Oh, this stimulation again”.

Specific examples are introduced!
As an example, let’s refer to my shoulder training.

Machine side raise 10 times heavy weight → 10 times drop × 4
Machine shoulder press High weight 7 times → Drop 10 times x 3
Riadelto 15 times → Drop 10 times x 3
Dumbbell front raise 10 times → cheating 10 times x 2
Dumbbell side raise 20 times
Like this.

First, 1 and 2 are really heavy.
Although it is 7 to 10 times in heavy weight, the first three times can be moved properly.
After that, the range of movement is extremely narrow, but it feels struggling.
In other words, I am conscious of handling very heavy weight.

A little lighter weight has been chosen since the third rear delt.
In terms of sensibility, do it carefully with emphasis on control.

Lastly, the 5 dumbbell side raise only weighs about 7kg.
I am always conscious of the state of power and try to do it carefully to the limit.

In this way, if both high weight and high frequency are used, it is considered that stimulation does not become rut and promotes growth.

Arranged for beginners
I don’t train so much shoulder! To those who.
Assuming that the gym is divided into two menus, upper and lower body, three times a week.

Rowing machine 8 times x 2
Rowing machine 15 times x 1
Chest press 8 times x 2
Chest press 15 times x 1
Shoulder press 8 times x 2
Rope pressdown 15 times x 2
Machine arm curl 15 times x 2
What about this upper body menu?
The same machine will be divided into 8 high weights and 15 high times. I think it ’s recommended.

Is there evidence?
There are many.
Let me introduce the research that I have pinned the most.

After training only one leg, it was confirmed that the other leg had muscle hypertrophy and increased strength.
In addition, the growth of the legs of those who trained was remarkable.

Let’s dig deeper into the results of this experiment.

A. Do physical destruction!
Compare the left and right feet and consider that the trained feet were more prominent.
The biggest factor is thought to be the physical muscle destruction of the trained foot.
The muscles are not broken on the untrained feet.

B. Secrete growth hormone!
Next, there was some growth in the feet that were not training.
This is probably because growth hormones such as testosterone were secreted firmly.

In other words, even if there is no muscle destruction like when handling heavy weight, muscle secretion can be achieved only by hormone secretion.

There is data that this hormone secretion is promoted when it is performed at such a high frequency that lactic acid accumulates intensely.

In other words, A’s physical destruction and B’s chemical action are both effective for muscle growth.
And back to today’s conclusion.

Muscle destruction at high weight, chemical action at high frequency,
Let your muscles grow with this double punch!

By the way, even if you look at the top players in bodybuilding and Fijiik, the training is often heavy at the beginning and high at the end.

the end!

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