筋トレスケジュールの立て方3選!初心者ほど筋肉はつきやすい?

初心者と中・上級者の筋肉のつきやすさ

筋トレを始めてトレーニングの方法や休息の取り方をある程度わかってきても、筋力が上がっていくにつれてそれまでの筋トレスケジュールでは効果を感じられなくなることがあります。初心者の場合は特に、自分なりの筋トレスケジュールをしっかり立てられずに筋トレが続かないということもよくあります。
スケジュールを立てる際には、筋肉のつきやすさについての知識が不可欠なので、下記で初心者・中級者・上級者の3つに分類して筋肉量の増加について解説します。

初心者の筋トレは効果が見えやすい

初心者の場合、今まで使っていなかった筋肉の神経が筋トレによって一気に刺激を受けるため、実は筋肉量の増加は中級者以上より速いスピードで起こります。具体的なペースを説明すると、正確な方法で初心者が筋トレを行えば、毎回の筋トレで重量が上がっていくということが多いです。見た目に大きな変化はこの時点では現れませんが、毎回筋トレの負荷が高まっていくという点で、筋肉力の増加を実感しましょう。

中・上級者は長期的な目で筋トレを

中級者の場合、負荷をハイペースで高めていくことは難しくなりますが、1週間単位で扱える強度が高まっていくことが多いという特徴があります。上級者の場合はこの期間がさらに長くなり、数か月や数年単位で筋肉量が増えるため、負荷を上げるまでの期間が長くなります。

レベルに合わせた筋トレスケジュール

初心者から上級者までの筋肉のつきやすさを解説してきましたが、筋トレスケジュールを立てる際には以上のような筋肉量の増えやすさを目安にしつつ、取り組む種目を考えながら具体的に考えていきます。スケジュールを考える際は、同じ部位の筋トレは少なくとも1日あけて行い、休息をしっかり取れるプランにするよう注意が必要です。

初心者は全身を積極的に鍛えよう

筋トレ初心者のトレーニングメニューは、自重トレーニングやダンベルといった簡単な器具を使った種目が中心で、体全体のトレーニングを1日で行っても大きな疲労感が生まれないことが多いです。そのため、週2~3回程度、毎回全身を鍛えるイメージで筋トレスケジュールを立てていきましょう。もし一日で全身を鍛えることが難しい場合は、1日ずつ鍛える部位を割り当て、2日で全身が鍛えられるようにスケジュールを考えていきましょう。

たとえば、毎回全身を鍛えることができる場合は、月・水・金の3回筋トレをするというスケジュールです。2日かけて全身を鍛える場合、鍛えたい部位が大胸筋と二の腕、背筋、太腿だとすると、月曜日に上半身の体幹筋である大胸筋・背筋、火曜日に二の腕と太腿というように割り当て、1日休みを置いて木曜からまた大胸筋・背筋、というように繰り返していきます。

中級者はメニューを分散させよう

中級者の場合は1つ1つの筋トレの負荷が上がってくるため、3日かけて全身を鍛えていき、1~3日を休息に割り当てるサイクルがお勧めです。例を挙げると、月曜日に大胸筋と腕全体、火曜日に背筋と腹筋、水曜日に大腿筋とふくらはぎ、そして木曜日~土曜日までを休息とし、同じサイクルを繰り返していきます。

上級者のマンネリを克服!

上級者の場合、それまでと比べると1回あたりの筋トレで扱える負荷はかなり大きくなりますが、筋肉量の増加ペースが下がってくるため、筋トレの効果を実感しづらくスランプに陥ることがあります。

スランプだと感じた場合は、筋トレの種目を増やしたり、今までの種目を新しい種目に置き換えたりすることで再度スケジュールを立て直し、トレーニングすることで少しずつ筋肥大が期待できるようになります。

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