筋トレメニューを考えよう!一週間のメニュー例

筋トレは1週間に1~2回で筋肉の維持、3回以上で筋肉の成長に効果があります。2回以上の筋トレでは、連続した日に同じ部位の筋トレをしないことが鉄則になっています。週1~2回の筋トレは全身を鍛えたり、鍛えたい部位だけを鍛えるようになります。3回以上だと、より多くの筋トレを細かく鍛えられるようになります。今回は、より細かな筋トレメニューになる週に3回以上の場合を複数ご紹介するので、参考にして自分に合ったメニューを考えてみてください。

一週間の筋トレメニュー ~週3回の例~

例1
月:全身
火:休み
水:全身
木:休み
金:全身
土:休み
日:休み
例2
月:休み
火:休み
水:全身
木:休み
金:休み
土:上半身
日:下半身

一週間の筋トレメニュー ~週4回の例~

例1
月:上半身
火:下半身
水:休み
木:上半身
金:下半身
土:休み
日:休み
例2
月:休み
火:下半身
水:上半身引く動作(ラットプルダウンやアームカールなどの、主に広背筋・上腕二頭筋を使う筋トレ)
木:休み
金:上半身押す動作(ベンチプレスやショルダープレスなどの、主に大胸筋・三角筋・上腕三頭筋を使う筋トレ)
土:休み
日:全身

一週間の筋トレメニュー ~週5回の例~

例1
月:前面(大胸筋・上腕三頭筋・大腿四頭筋など)
火:後面(広背筋・上腕二頭筋・ハムストリングスなど)
水:前面
木:後面
金:休み
土:全身
日:休み
例2
月:上半身大筋群(大胸筋・広背筋・僧帽筋など)
火:下半身
水:補助トレーニング(上腕二頭筋・上腕三頭筋など)
木:下半身
金:上半身大筋群
土:休み
日:休み

一週間の筋トレメニュー ~週6回の例~

例1
月:上半身引く動作
火:上半身押す動作
水:下半身
木:上半身引く動作
金:上半身押す動作
土:下半身
日:休み
例2
月:大胸筋・三角筋・上腕三頭筋など(上半身押す動作)
火:広背筋・上腕二頭筋・ハムストリングス・脊柱起立筋など(背面と引く動作)
水:大腿四頭筋・腹筋群・カーフなど(下半身前面と補助トレーニング)
木:休み
金:大胸筋・三角筋・上腕三頭筋など
土:広背筋・上腕二頭筋・ハムストリングス・脊柱起立筋など
日:大腿四頭筋・腹筋群・カーフなど

一週間の筋トレメニュー ~特殊な例~

1:上半身押す動作
2:上半身引く動作
3:下半身
4:休み
1~4を曜日に関係なく続けます。

効率的に筋トレを進める時間短縮方法

筋トレに時間を多く取れない人も多いと思います。そんな人にオススメで、筋肉に大きな刺激を与えられる方法があるので、いくつかご紹介します。
・スーパーセット法
拮抗する筋肉を続けて鍛える方法で、「大胸筋と広背筋」や「大腿四頭筋とハムストリングス」、「上腕二頭筋と上腕三頭筋」のように、対になる筋肉を続けて鍛えます。
・コンパウンドセット法
共同筋を連続して鍛える方法で、バーベルスクワットの後にレッグエクステンションをするように、同じ個所の筋肉を鍛えて集中的に刺激を与えます。
・ジャイアントセット法
4種類以上の筋トレを連続して鍛える方法で、30秒程度の休憩を取りながら続けて鍛えることで、効果的に筋肉に刺激を与えられます。胸の筋トレだと、ベンチプレス→バタフライマシン→腕立て伏せ→ディップなどで連続して鍛えます。

自分にあった筋トレメニューで一週間を過ごそう

仕事や家事、学校やスポーツなど様々な用事があり、筋トレができる時間は人それぞれです。十分な筋トレができない人もいると思います。1日に十分な時間が取れない人は、その日に大きな筋肉を鍛えて、どこか時間の取れる1日で小さな筋肉も鍛えるようにするのも良い方法です。スーパーセット法などを使って休憩時間を短くすることで、筋トレの時短が可能になります。集中して行うと筋トレは時間を掛けずに終わらせることも可能です。色々なメニューを試してみて、自分に合った筋トレメニューを一週間の用事に合わせて作ってみてください。

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