筋トレ手法の豆知識4選!マッチョになるための筋トレの工夫とは

マッチョを目指すための心構え

筋トレでマッチョな体型をゲットしたいという男性は多いですが、その道のりが長く感じられて挫折することもあります。マッチョになるためには今まで正しい方法で続けてきた筋トレに、いくつか新しい手法を取り入れていくことが求められます。

正しい方法とは、フォームや回数・セット数が正確なこと、休息や栄養がしっかりと取れていることです。これらの知識がまだ不十分と感じる場合は、先に学び直しておきましょう。

また、下記で紹介する4つの豆知識はすべてを実践する必要はないため、自分が取り入れやすいものを選んでマッチョを目指しましょう。

徐々に負荷をかけるピラミッド法

軽い重量で筋トレをする場合は事前のストレッチがウォーミングアップになりますが、マッチョになるためにはどうしてもある程度重い負荷をかける必要があります。そうなると怪我の可能性が生まれ、万が一体を壊して筋トレ習慣が中断するとマッチョどころか筋肉が細くなってしまいます。このような危険性を避けるのが「ピラミッド法」です。

ピラミッドは徐々に幅が細くなって高くなっていきますが、マッチョに向けた筋トレに置き換えると幅が回数・セット数、高さが強度になります。つまり、最初は弱い負荷で多くの回数・セット数をこなしていき、体が慣れてきたら強い負荷・少ない数で筋トレをします。

ピラミッド法の実践

分かりやすくピラミッド法の例を挙げると、大胸筋でマシンを鍛える際に70kgがその日行うメインの重量だとします。最初は20~30kgで1セット20回とし、10~20セットこなします。その次には少し重量を上げ、40~50kgで1セット20回、5~10セットで筋トレを行います。そして、最後に70kgで1セット10回前後、3~5セット行って終了です。

このピラミッド法は回数やセット数を見てわかる通り、1つの種目で多くの時間を必要とします。筋トレに多くの時間をかけてマッチョを目指せる方は種目に関わらずピラミッド法を導入しても構いませんが、あまり時間を確保できない方は特に鍛えたい部位に特化してこの筋トレに取り組みましょう。

スーパーセット法

マッチョになるためには必ずしも長時間筋トレをする必要はなく、短時間で効率よく理想体型を手に入れる工夫も大切です。スーパーセット法では、位置が相反する部位をインターバルなしで連続で鍛え、血液を筋肉に多く流して筋肥大を目指します。

相反する部位とは、腹筋と背筋や大胸筋と背筋、力こぶである上腕二頭筋と「二の腕」と呼ばれるその裏側の上腕三頭筋のような組み合わせのことです。各部位それぞれ1セットずつこなすことを1つのサイクルとし、サイクルごとにインターバルを取り、2~3回ローテーションしていくというのが、マッチョになるために効果的なスーパーセット法です。

ウエイト・リダクション法

この方法は解説する人によって名前が様々ですが、ここでは「減らす」という意味の「リダクション」を使って「ウエイト・リダクション法」を説明します。

ウエイト・リダクション法では、最初は目標とするウエイトで筋トレを行い、その後2セット目でいったん強度を下げ、3セット目に再びもとに戻して鍛えます。

2セット目で負荷を減らす理由は、最初の強い負荷で筋トレをした際、「もう限界」と思っていても実は筋肉には力が少し残っています。その力を最大限に出して筋肉を十分に鍛えるため、2セット目でいったん負荷を下げるというわけです。

関連記事

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  3. お年寄りでも鍛えられる?中高年の筋トレを成功させる2つの要素!

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