筋肉の成長が止まってきた?筋トレ中級者から上級者になるコツ

筋トレ中級者から上級者を目指す方へ

筋トレを始めて少しずつ筋肉が付き始め、トレーニングも効率よく進むようになるととても楽しく感じられるようになります。その一方で、筋トレがルーティーンのようになってしまうと、マンネリ化したり飽きてしまったりということもあります。また、最初は効率よく筋肉がついたけれど、その後はなかなか効果が感じられずに途中で止めてしまったという方も少なくありません。そこで今回は、ある程度筋肉が付いてきて筋トレに慣れてきた中級者が、さらにステップアップして上級者になるためのポイントについてお伝えしたいと思います。

まず、筋肉の成長が横ばいになってきたという時におすすめの方法です。まず一つ目は、高い負荷をかけるトレーニングです。高い負荷を身体にかけることで筋肉を成長させるのに効果的なテストステロンの分泌が盛んになります。なぜこの方法が効果的かと言えば、これにより、筋肉の成長を促すことができます。そして、身体の一部だけでなく全身の筋肉を使うことができるように鍛えることにより、全身のパワーアップにつながります。もう一つの方法は、高い負荷をかけるトレーニングとは逆に「スロートレーニング」を試すというものです。スロートレーニングというのは、トレーニングの速度をゆっきりにすることにより筋肉が緊張した時間が長くなり、筋肉を成長させるというものです。スクワットや腹筋などのいつものトレーニングをゆっくり深呼吸しながら行うだけでも効果的です。いろいろなトレーニングを試してきた、筋トレ中級者の方だからこそ、これまでに行ったことのないトレーニングを試すことで、身体に新たな刺激を与えることが有効です。

 食事や休息を見直してみるのも大切

筋トレを行っている方なら、きちんと栄養のある食事をとることの大切さはよく分かっていると思いますが、改めて見直すことも重要です。食事のバランスをよく考えずにトレーニングメニューだけを考えていたり、プロテインなどのサプリメントに頼っていたりする状態では、筋肉が成長しないだけでなく、ケガや体調不良にもつながってしまいます。たんぱく質、糖質、脂質がバランスよく取れているか、カロリーは足りているか、食べる時間はある程度決まった時間になっているかどうかなど、見直してみましょう。間食も含めて1週間分の食べたものを書き出してみると、ジムなどに通っている方であればトレーナーに聞くこともできますし、自分自身でも今まで気が付かなかったことを何か発見する機会になります。筋トレの効果に行き詰ってきた時にはぜひ行ってみてください。

最後に、休息をとるというのも大切なことです。食事や筋トレのトレーニングメニューをしっかり考えることも大切ですが、根詰めて考えすぎると身体も心も疲れてしまいます。なかなか結果が出ないという場合に、焦りすぎていることが原因になっていることもあります。頑張りすぎて途中でリタイアしてしまうよりも、細く長く続けていくことが一番重要です。筋トレに詳しい回りの人に聞いたり専門の本などで勉強したりしながら、トレーニングと休息の適度なバランスを見つけていくのも、筋トレ中級者から上級者への大きなステップにつながります。

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