筋トレでマッチョになりたい人は必見!筋トレを効率的にする鍛え方とは

筋トレで筋肉を大きくすることのメリットとは。

筋トレをする人たちの最大の関心事とも言えるのが『どうすれば早く筋肉を大きくできるのか』という部分でしょう。アスリートであれば筋肉量の増加はそのままパフォーマンスの向上へとつながりますからこう考えるのは当然として、一般の人でも筋肉が大きくなればその分だけ基礎代謝の量が増えますし、結果として太りにくくなるなどさまざまなメリットがあります。

筋トレ時に適度な負荷を選択することが大切です。

まず筋肉を大きくする上で重要になるのが筋トレをする際の負荷です。超回復を引き起こすためには適度な損傷を筋肉に与える必要があるわけですが、これが少なすぎても多すぎてもいけません。筋トレにおける負荷が軽すぎると、脳がなかなか「もっと強い筋肉に生まれ変わる必要がある」と認識してくれないため、スムーズな筋肥大へとつながっていかないのです。また、筋トレにおける負荷が大きすぎると単純にケガをしてしまいます。肉離れなどが代表的なケガですが、ここまでいってしまうと長期間の休養を強いられてしまい、結局のところ筋肉が大きくなるのを妨げる結果になってしまいます。筋肥大に最適なのはギリギリ上げられるか上げられないかの負荷の80%程度と言われています。そして、この重さで10回から12回程度の量を3セットほどこなすのが効率的です。もちろん、過去の運動経験等で個人差はありますが、とりあえずはこのあたりの数値を目安にして取り組むときちんとした効果を得られるでしょう。その中で少しずつ自分好みにやり方をカスタマイズしていくのがオススメです。

筋トレ後の栄養補給も大切です。

スムーズに筋肥大をさせるには傷ついた筋繊維をいかに早く回復させるかも大切なポイントです。筋トレをとして追い込んだ筋肉を素早く回復させることができれば、同じ部位におけるトレーニングの頻度も上がりますから当然筋肉の成長は飛躍的に伸びます。そこで大事になるのがきちんと栄養補給をしてあげることです。当たり前ですが、何もないところから筋肉ができることはあり得ず、必要な材料がそろっているからこそ超回復は起こります。故に、どんなに一生懸命筋トレに打ち込んでもそれに見合った栄養素を補ってあげないと効果がまったく得られませんから注意が必要です。筋肉を大きくする際に最も多く使われる栄養素がたんぱく質で、よくアスリートの人たちが飲んでいるプロテインはまさにこのたんぱく質の塊です。筋トレをした後にプロテインを飲むのもいいですが、やはり日頃の食事からたんぱく質を多く含む献立を選ぶようにすると筋肉が大きくなるスピードはぐっと早められます。例えば、鶏肉のささみなどは高たんぱくでありながら低カロリーであるためアスリートのみならずダイエットをしている人にもおすすめの食材です。また、欲を言うのであれば少しカロリーを取り過ぎるくらいのほうがちょうどいいでしょう。一回の筋トレあたりでどれくらいの栄養素が必要なのかを厳密に計算するのはとても難しく、摂取カロリーをギリギリのところにしてしまうともしかしたら栄養不足になってしまう恐れがあるからです。実際、ボディービルダーの方たちが筋肉を大きくする時には多少脂肪が一緒に付いてしまうのは覚悟の上でとにかくたくさんのご飯を食べています。

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