【初心者向け】刺激を変化させる方法!マッチョになるにはアップデートが必要である!

こんにちはー、現役ボディビルダー、トレーナー歴10年!
健と申します!

今日はトレーニングを開始して3週間くらい。
今のトレーニングに慣れてきて、トレーニングをパワーアップさせたい人向けの記事だよ。

ジムに入会したての人への記事はこちら!

そもそも、なぜトレーニングの刺激を変えないといけないのか?

筋肉が成長する理由が、

脳「怪我するやんけ!しゃーないから成長するか・・・」

なんだよね。
同じ刺激が続くと、脳がこの刺激は大丈夫だと判断してしまう。
つまりそれでは上手く成長できないんだ。

トレーニングの刺激を変化させると、新たな筋肉の破壊になる。
そしたらまた、

脳「この筋トレなんやねん!怪我するやんけ!しゃーないから成長するか・・・」

となる。
イメージ的なところだけど、3ヶ月に1回くらいは刺激の変更(アップデート)をしたほうがいいと思う。

刺激を変えるオススメの方法は?

まず、ジムのトレーナーにメニューの相談をしてみよう。
現実的にはこれが一番いいと思う。

ここではとりあえずオススメの方法を二つ紹介しておこう。

①マシン中心のメニューから、フリーウェイト中心にしてみよう!

ローイングをダンベルローイングに、チェストプレスをベンチプレスに変更するなど。

どうしてもフォームが難しくなるのでしっかりとトレーナーに相談しながら行おう。
最悪youtubeなどで自然にフォームを調べよう!

ちなみにフリーウェイトに慣れたら、フリーウェイトをマシンを両方やることを推奨したいね。
決してフリーウェイトの方が優れたトレーニングと決め付けないで欲しい。
俺はマシンの方がハードにトレーニングできると思っているよ。

②分割法を導入しよう!

これは週3~4回、トレーニングを行っている人にオススメだ。

週に1~2回という人は、何とかして頻度を増やすようにして欲しい。
この回数でも多少のマッチョ化は出来るが、どうせやるなら素人から「すごいカラダですね!」と言われるレベルまで行って欲しい。
その条件が、週に3~4回のトレーニングだと考えている。

さて、分割法とは、AとBという2つのメニューを作成して、交互にやるという方法だ。
例えばAを「前面」のトレーニングをしっかりしたとして2日間筋肉痛が続くとしよう。
しかし次回のトレーニングはBの「背面」だ。前面が筋肉痛でもこっちが出来る。
で、Bの部位が筋肉痛だ、と思っていたらAの筋肉が回復している、という寸法だ。

具体的なベーシックな2分割のメニューを書いておく。

A前面

  • チェストプレス(胸)
  • インクラインダンベルプレス(胸上)
  • ダンベルショルダープレス(肩)
  • バーベルアームカール(二頭金)
  • レッグプレス(ふともも前)
  • レッグエクステンション(ふともも前)
  • シットアップ(腹下)
  • クランチ(腹上)

B背面

  • マシンローイング
  • ダンベルローイング
  • ラットプルダウン
  • プレスダウン
  • トライセプスエクステンション
  • レッグカール
  • カーフレイズ
  • バックエクステンション

なるべくどこのジムでも出来るように、ベーシックなメニューにしてみた。
これを13回前後、3セット、コントロールして13回以上できたら重くする。
この条件で頑張れば、結構体は変わるぜ!

刺激を変えるための方法を思いつく限り書いてみる

とりあえずいっぱい書くよ。
ふーん、こんなに沢山あるんだ、くらいに思っていてくれ。

  • 重りを上げる
  • 可動範囲を広げる
  • 回数を上げる
  • フォームを変える
  • メニューの順番を変える
  • 頻度を変える
  • フリーウェイトからマシンに変える
  • マシンからフリーウェイトに変える
  • ドロップセット法、レストポーズ法、スーパーセット法
    などなど・・・

つまり、刺激の変更はまだまだいろんな方法があるってことだね。

まとめ

  • マッチョ化したいなら、3ヶ月に1回は、刺激の変更(アップデート)しよう!
  • 刺激の変化はたくさんの方法がある
  • とりあえず、フリーウェイトの導入と、分割法を相談してみてくれ

以上!

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