初心者の詳しい筋トレメニュー負荷基準の設定

筋トレメニューの配列方法とは

筋トレのプログラムにおいては先に行ったトレーニングの方が後に行ったトレーニングよりも大きな効果が得られやすい傾向があります。プログラム前半は筋肉の疲労も少なく集中力も高いため効果が出やすく、後半は前半のトレーニングの疲労も出てきて集中力も低くなることが原因です。

大筋群のトレーニングは小筋のトレーニングよりも前に行う

胸筋・背筋・大腿部などの大きい筋肉は肩部・腕部・下腿部・腹部などのトレーニングよりも先に行います。例えばベンチプレスは大胸筋のみならず、上腕部や肩部などの筋肉も協力筋として一緒にトレーニングされますが、先に腕や肩の筋トレを行ってしまうとこれらの筋肉が疲弊し、ベンチプレスを行った時に効果的に胸筋に刺激を入れるトレーニングが行えなくなってしまいます。逆に先にベンチプレスを行い胸筋を鍛えた後には問題なく腕や肩の筋肉を鍛えることが出来ます。

多関節を使うメニューは単関節を使うメニューよりも先に行う

ベンチプレスなどやスクワットは複数の関節を使うトレーニングです。このような多関節を使うトレーニングを先に行い、後でアームカールやレッグエクステンションなどの単関節を使うトレーニングを行うと筋肉の疲労が少なく効果的に筋トレを行うことが出来ます。

効果を上げたいメニューを先に行う

筋疲労の少ない初期に効果を上げたいメニューを先に行う事で筋トレの効果をさらに上げることが出来ます。また、ある程度プログラムを組んで筋トレを行っているにもかかわらず効果の上がらない筋肉に関しては、順序を入れ替えて筋疲労の少ない初期のうちに行う事で効果が出てきます。

負荷基準の設定の仕方

筋力トレーニングにおいて目的に応じた効果を得るためには、負荷を的確に設定することが最も重要です。最適な負荷は2つの基準法で設定します。

初心者にもわかりやすいRM法

最大反復回数を基準にして負荷を設定する方法を「RM法」といいます。最大反復回数Repetition Maximumの頭文字を取った言葉で、何回反復できるかを基準にしています。例えば、5RMなら5回までは出来るが6回目は出来ないといった具合です。なお1RMは一回上げることが出来るが2回目は出来ないということで、筋トレをしていく上で様々な判断基準になります。

慣れてきたらパーセント法を

最大拳上重量(1RM)を100%としたときこれに対する割合(%)を基準にして負荷を決定する方法です。

目的に合わせた負荷設定

筋肥大を目的にトレーニングを行う場合は軽めの重量で数セットウォーミングアップをした後、1RMの70~85%の負荷を用いて、6~12回の最大限の反復を30~90秒のインターバルを挟みながら3セット以上行います。セット間のインターバルは出来る限り短くします。前のセットの疲労が抜ける前に次のセットを開始することがポイントになります。
筋力の向上を目的とした場合は、ウォームアップ後に1RMの85%の高負荷を用いて1~5回の反復を2~5分のインターバルを置きながら行います。筋肉が完全に疲労する前に終わりにすることで神経系の機能改善を狙う事も出来ます。代わりになるべくスピードを付けて行う事が重要です。
パワー向上を目的とした場合は・・・パワーとは筋力×スピードで導き出すことが出来ます。例えばバーベルを担いでしゃがんだ状態から行うジャンプスクワットの場合は一回の単発的なパワーを鍛えたいときは、1RMの50~80%の負荷で1~5回行い、連続的に発揮したい時は1RMの30~60%の負荷で5~6回行うといいでしょう。

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