こんにちはー！
現役ボディビルダーの健っす。
今日は日頃からよく質問される内容だ。
初心者にも分かりやすく説明してみる。
ちなみに、筋肉を大きくしたい人向けね。
重量はどう上げていけばいいですか？
ちょっと初心者向けの表現になるんだけど、
「コントロールして１５回くらいできたら上げよう」
これでいいと思う。
安定したフォームを保ち、どんどん重りを重たくして、いい意味で体への負担を大きくしよう！
筋肥大の基本だね。
フォームは大切！
コントロール、という言葉が好きで、例えば可動範囲が大きく減っていたり、フォームが安定せずグラグラしていたら上げるべきではないと思う。
つまり、闇雲に重りを上げると怪我をしやすくなるから。フォームをきっちり守ったまま伸ばしていこう。
１５回という回数は、そこまで深い意味は無い
例えばこの１５回という目標を１３回にして、ほんの少しだけ持つ重りが重いとしても、大きな変化はないと思う。
１回とか、１００回とか、極端な反復回数でないなら、結構どの回数でも筋肥大はするよ。
伸び悩んだらどうする？
例えば２ヶ月くらい、扱う重りが変わっていないとしよう。
これは伸び悩んでいる状況で、なにか対策が必要だ。
色んな考え方があるだろうが、以下に俺がやっている方法をまとめておく。
順番を変更する
デッドリフト ← 伸びない
ローイング
ラットプル
というメニューを、
ローイング
ラットプル
デッドリフト
に変更してしまう。
もちろん更にデッドリフトの重りは減ってしまうだろうが、なんとかして元の重量を持てるように頑張る。
そして大切なのはローイングに全神経を集中して、従来の20%ほど重たい重量を扱うように気合を入れる。
トレーニング自体を変えてしまう
ベンチプレスをダンベルプレスにする、ローイングをラットプルにする、など。
重りを下げてみる
重りを一旦下げてやってみる。
いつも以上に丁寧に丁寧に行い、ズバリ、究極のコントロールを目指そう。
今まで高重量で気付けなかった感覚や、意外とムダが多かったことに気づくかも知れない。
種目を変えられない、パワーリフターやウェイトリフターは必須の考えではないだろうか。
ここに関しては別記事で掘り下げたいね。
まとめ
基本的には１５回ちゃんとできたら重たくする、でOK！
ゆっくりでも着実に重量を上げて、全体のクオリティの向上を目指そう！
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