初心者の詳しい筋トレメニューセット回数や重量の設定

セット数の設定の方法

一つの種目について特定の回数を反復しトレーニングメニューを作りますが、この反復に関する単位をセットといいます。いくつかの概念がありますので紹介します。
シングルセット法・・・各種目について、一種目1セットずつ種目間に休憩を行いながら実施する方法で初心者にはお勧めです。
マルチセット法・・・一つの種目について休憩を取りながら連続して数セット行う方法です。筋肥大を目的としたトレーニングに有効です。
サーキットセット法・・・8~10種目、休憩をほとんど取らずに行う方法です。いくつもの種目を取りいれることで、カラダの各筋肉に刺激が加わり、心肺機能の向上も期待できます。サーキットトレーニングにはサーキット・ウエイトトレーニングやスーパーサーキット・トレーニングなどがあります。

セットごとの重量や回数の設定方法

重量固定法・・・すべてのセットについて同じ重量で行う方法です。初心者にお勧めの実施方法です。なお、同じ重量で反復していても筋疲労が起こり3セット目などにはトレーニング出来なくなってしまうことがあります。初心者の場合は、最初は同じ重量でも2セット目3セット目と徐々に回数を減らし、筋力が付き慣れてきたら同じ回数で3セット行うといいでしょう。
ウエイトリダクション法
セットごとに重量を増やす方法です。特に筋肥大を目的としたトレーニングで利用されます。目標回数を6~12回に設定し、インターバルを30~90秒と比較的短くし前セットの疲労が残った状態でトレーニングを再開し筋肉のバルクアップを目指します。

トレーニング頻度は

トレーニングの頻度は筋肉の疲労状態によって変わります。基本的に疲労した筋肉は48~72時間で回復します。この回復する過程で超回復と呼ばれる筋線維の再生が行われています。筋肉が成長するためには超回復を起こすまでの間は筋肉に休養を取らせるということが基本です。この間にトレーニングを行ってしまうとオーバーユーズになり筋肉が付かないどころかケガの原因にもなります。

プログラムの分割とは

毎日トレーニングをする場合は部位を変えることで実施できます。トレーニング初期は正確なフォームを覚えたり、負荷も軽めなことから全身をまんべんなく鍛えることも出来ますが、負荷が強くなりメニューの数が増えてくると、一回のトレーニングで全身を鍛えることは難しくなってきます。そこで、トレーニングを分割する必要が出てきます。トレーニングの質を落とすことなく全身をトレーニングすることは非常に重要で、筋肉の疲労を取りながら行う意味でも大切なプログラムになります。一般的にはカラダを上半身と下半身に分割し行う事が多いようです。特にスポーツ選手の場合は、技術練習にも時間を割く必要がある為、限られた筋トレの時間で分割法を取りいれることは非常に無駄がなく理にかなっています。または、上半身の胸筋と背筋を一括りにして拮抗筋を同じ日に行う分割法や、上半身の胸・肩・上腕伸筋をひとまとまりにして協力筋を同じ日に行うメニューなど様々なバリエーションが生まれてきます。

トレーニング内容の見直し期分け

筋トレを長期的に行っていると、停滞期に入り徐々に効果が頭打ちになってきます。これは無意識によるオーバ―ワークや筋肉に入る刺激のマンネリ化、精神的な飽きなどからくるとも言われ、ここでメニューを見直し計画的にプログラムを変更する必用性が出てきます。このように、定期的にプログラムに変化を加えることを期分けといいます。

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