ハードな筋トレでも効果が出ない…筋トレのスランプを破る2つの方法

スランプに陥る2つの理由とは

継続した筋トレは、着手したころは重量が上がったり体型に少しずつ変化が現れたりなど、効果を次々と実感しやすいですが、3ヵ月から半年以降になるとあまり効果が出ていないように感じられ、筋トレのスランプに陥ることがあります。

実際には筋肉に効いているものの、目に見えるようになるまでには時間がかかるというのが筋トレの特徴でもありますが、筋トレの効果が出ない方にはそれ以外の理由がある場合も考慮する必要があります。その理由を2つに分け、次項ではアドバイスも掲載しています。

筋トレの重量を見直そう

最も多いスランプの理由は重量の設定ミスで、特にジムに通っている方、ダンベルを使っている方にありがちなものです。少しずつ重量を上げていくのは筋トレの基本的な方法ですが、「今日は絶対この重さでやる!」というように決めつけてしまうと、体調と合致せずに疲労でダウンしてしまうことがあります。

強度が自分のその日のコンディションに合っていない場合、重い重量で筋トレをすると不必要にいろいろな筋肉を動かしてしまい、その種目で鍛えたい部分が強化されず、筋トレの効率が下がってスランプになる理由になります。

バランスよく鍛えよう

筋トレのスランプが生じる理由には、上半身の一部ばかりを鍛えているということもあります。自分の筋肉を鏡で確かめる場合、多くの人は大胸筋・腹筋・腕の筋肉ばかりを見てしまいます。これらの筋肉は正面や斜めから見やすい一方で、背筋や下半身の筋肉は見づらさなどを理由になかなか注目されません。

背筋や大腿筋のように大きい筋肉を鍛えると、筋肉の発達ペースが大きくなる成長ホルモンの分泌を促せるため、スランプを脱するにはバランスよく体を鍛えることが大切です。

 種目の変更とメモをしてみよう

それでは、上に書いた筋トレの効果が停滞するスランプ期を克服するための方法を、種目を変える・記録をつけるという2点から紹介します。

一つの部位に対して同じ種目で筋トレを続けていると、どうしても使わない筋肉があってバランスよく鍛えられないことが多いです。筋肉痛は筋トレの効果を感じる一つの指標となりますが、しばらく筋肉痛がなくスランプと感じる場合、種目を変えてみることでしっかりと筋肉が刺激されていることを感じることができます。

特に筋トレの重量を考える際は、体調と重量を筋トレの度に記録しておくこともスランプの脱出に役に立ちます。重量のメモをすることはよくありますが、体調に関しても記しておくことで、どのような体調でどのようなパフォーマンスが発揮できるかの目安を知ることができます。

筋トレの記録づけに役立つもの

ジムに行っている方は、施設によって記録用紙が配布されていることがあり、活用することで簡単に記録を取れます。記録用紙がない場合は、トレーニングをした日付と体調・重量を書き込めるフォームを自分で作り、ジムでは簡単にメモを取って自宅で詳細を書き込みましょう。

また、体調や筋トレの情報を管理できるスマートフォンアプリも多くある為、アプリを活用して筋トレの成果を記録しておくことも有用です。アプリでは体重や体組成計の測定結果も記録できることがあるため、筋トレの効果を観察するという意味でも役に立つツールと言えます。

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