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。
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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[…] 同時に、ジムに週何回行けるかも再度考えてみよう。できれば4～5回利用できれば大幅なパワーアップが見込める！そんな記事はこちら […]
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Almanya’nın en çok tercih edilen medyumu haluk yıldız hoca olarak bilinmektedir, 40 yıllık tecrübesi ile sizlere en iyi bağlama işlemini yapan ilk medyum hocadır.
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Almanya’nın en iyi güvenilir medyumunun tüm sosyal medya hesaplarını sizlere paylaşıyoruz, güvenin ve kalitelin tek adresi olan medyum haluk hoca 40 yıllık uzmanlığı ile sizlerle.
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