【2ch】今の時代は低回数高負荷じゃなく高回数低負荷

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脂肪吸引 男性
1: 無記無記名 2016/09/23(金) 15:02:16.61 ID:npRxnqJ7

今までの間違った認識は近年の研究で否定されている
間違ったトレーニングをしている人は見なおそう

筋肥大をしたいなら高回数低負荷

前スレ
今の時代は低回数高負荷じゃなく高回数低負荷
http://hayabusa6.2ch.net/test/read.cgi/muscle/1412906940/

27: 無記無記名 2016/10/03(月) 14:21:17.15 ID:Kg3EUc+J
良いけど筋トレの数倍は時間かかるからな

28: 無記無記名 2016/10/03(月) 17:54:11.43 ID:OX0c0cx8

でも、これまでの高負荷低回数のトレーニングだって
経験則プラス数々の研究で最適解と言われてたじゃん

なんで今更、実は逆でしたー!なんてことになるんだ
過去の研究と、現在の研究で何が変わったんだよ

29: 無記無記名 2016/10/03(月) 18:17:15.78 ID:VWRhWtUq

別に変わってないぞ基本は筋肉疲労を起こすで
昔から低重量高レップ、高重量低レップでも変わらん

ただ低重量高レップで追い込むのはすげーきついから3セット10レップ目安になってるだけ
+筋力アップ効果も高レップよりは得られやすいからな
>>2見りゃわかるだろ、筋量の話はしてるが筋力の話は完全スルー
研究によくある不都合部分はスルータイプね

後は元文がわからないが被験者が筋トレ経験なしで何やっても肥大して当たり前とかな

30: 無記無記名 2016/10/03(月) 19:06:05.04 ID:psqUHYn4
昔は15レップ以上は持久力とデフィニション目的って言われてたよね。
研究結果や理論はよく分からないけど自己実験では高回数の方が肥大効果があった。
6~12レップの頃は挙上重量の方が伸びたけど主働筋の筋量や筋力のアップは微妙でケガしやすかった。
これも一概には言えないんだろうけど。

31: 無記無記名 2016/10/03(月) 19:16:12.51 ID:ByPUDvgF
スクワットデッドリフトフリーウエイトでのショルプレとか15レップ以上とか
しんどくてようやらんわ、たまにやる分にはいいが精神的にきついな
それとお前ら下半身の高レップは気を付けた方がいいぞストロングマンとかスクワット中に
ぽっくり死んでしまった奴とかいるからな

32: 無記無記名 2016/10/03(月) 20:40:17.21 ID:lmgWyvkB
実験のメニューがレッグエクステンションだからなあ……
これスクワットみたいなトレにもそのまま応用できるんだろうか
条件が全然ちがうよね……

33: 無記無記名 2016/10/03(月) 22:22:36.42 ID:t+pSd8RE
低重量で追い込む方がきついしね
スクワット、デッドで最後までフォームを維持できる自信がない

34: 無記無記名 2016/10/04(火) 00:47:46.85 ID:bYJetbxH
レッグエクステンションじゃなんとも、あんなん高重量低レップではやりにくいだろ
ポリクインはクイックリフト系の次にスクワットデッド等使う筋肉が多い種目はレップは少なく
セットは多く、単関節種目はレップ数多くセット数は少なくって感じで組んでるらしいが

35: 無記無記名 2016/10/04(火) 06:00:05.93 ID:AOG1NNmz
例えば20RMだと厳密にフォーム守ったまま出来る限界が20レップってことだよ。
さらに数レップ出来るとしてもマジで怪我の元だからやめた方がいい。
フォーム崩れてくる段階だと補助筋メインでの動作になるから効率も落ちるんじゃないかなあ。

36: 無記無記名 2016/10/04(火) 08:30:38.28 ID:vJVF23ey

競輪選手の太もも
no title

ボディビルダーの太ももの太さと比較しても遜色ないと思うし、競輪用に
鍛えているから長時間自転車を漕ぐ持久力もある。
どうせ鍛えるなら、ボディビルだーの太ももより競輪選手のような太ももを
目指したい。

42: 無記無記名 2016/10/08(土) 17:52:54.55 ID:ncHKQfUz

>>36

競輪はドーピング検査ないからな。JBBFですらあるのにw

44: 無記無記名 2016/10/11(火) 10:55:40.19 ID:X8fq8+SH
>>36
競輪選手のトレーニングも高負荷高回数ずっと続けるようなもんじゃないか?
上のトムプラッツみたく、スクワット100kg100レップとかやってる動画も見たことあるぞ

37: 無記無記名 2016/10/04(火) 17:25:33.86 ID:q1Hr9/8f
スクワットよりキツイぞ、

38: 無記無記名 2016/10/04(火) 22:33:55.83 ID:PdJJTkq/
筋トレのトレーニング方法についての質問です
http://detail.chiebukuro.yahoo.co.jp/qa/question_detail/q10157037530

39: 無記無記名 2016/10/05(水) 20:25:47.04 ID:lMBSn4J3
単純に高重量のが時間掛からんで済むから俺は高重量一沢

40: 無記無記名 2016/10/06(木) 16:19:46.89 ID:1BTj+mh2
例えば高重量で10回×3やって、終わった直前は筋肉が張って痛いんだけど、
1時間もしないうちにやり足りない気持ちになってしまう。

41: 無記無記名 2016/10/06(木) 16:39:53.09 ID:o2c9RDgz
>>5
リッチピアーナのフィーダーは正しかった。サイドレイズを毎日100repやろう

43: 無記無記名 2016/10/11(火) 10:03:39.73 ID:2cVkbP6g
低負荷高回数でインターバルを短くしてセット数をこなす。
これが総合的な体力をつける上では最良の方法だと思う。

45: 無記無記名 2016/10/11(火) 12:18:50.33 ID:jAKSAeeP

高回数低負荷でどんどん肥大できるのは薬物使ったやつだけ。
ナチュラルは高負荷が必要。

薬使うと日常生活レベルの負荷でも肥大していく。つまり鍛えてない部分まで肥大する。
後頭部の耳を動かす筋肉も異常肥大するし、頬の筋肉まで異常肥大する

頬まで異常肥大してる例(1分15秒から)
https://www.youtube.com/watch?v=_n0Hk37Z6aM

49: 無記無記名 2016/10/11(火) 12:50:58.14 ID:KuvCiRZc
>>45
ステ使うと腹筋とか高負荷かけにくい箇所が容易に肥大するからな

46: 無記無記名 2016/10/11(火) 12:19:54.32 ID:jAKSAeeP
>>2
海外の研究データは被験者が薬物使ってないという保証がない

47: 無記無記名 2016/10/11(火) 12:27:29.55 ID:LD+st9Bn
高回数って「12レップ達成したら+2.5kg式」と比べて神経系にはどう?
8レップマックス~は筋肉総動員力的な神経系にもいいと思うけど個別に意識する方の神経系には難しい気がするんだよなあ。

48: 無記無記名 2016/10/11(火) 12:47:50.23 ID:p1ZFzA4q
競輪選手とトレしてたがロードで山登りとか、1000mもがく練習してたが決して低負荷ではないと思う。

50: 無記無記名 2016/10/19(水) 21:28:02.51 ID:/ZMstbqy
【常識にひれ伏すな!】
筋肥大には「高負荷×低回数」という定説が覆された?
「低負荷×高回数」にも有効な筋肥大効果あり!は事実か?
http://nikutai-repride.com/wp/article-44/

51: 無記無記名 2016/10/19(水) 22:03:35.51 ID:V8sATWUh
例えばアームカール15㎏12レップと30㎏6レップならどっちが良いの?

52: 無記無記名 2016/10/20(木) 08:39:30.41 ID:y3CIa5qL

筋量を増やす高重量トレーニングの真実
http://40workout.com/2013/03/how_to_big1/

トム・プラッツはボディビル史上最大の脚をもつトップビルダーの一人だが、スク
ワットを30、50レップ、時には100レップ行うトレーニングで知られていた。
また、IFBBプロ選手の中でも最大級の体を持つザック・カーンも、50レップのセ
ットを頻繁に行っている。

53: 無記無記名 2016/10/20(木) 09:04:02.04 ID:CY9yUQs3
上でも書かれてるがトム・プラッツは200kgオーバーで50レップとか、100kg以上で100レップとかの超高回数超高負荷トレだぞ

57: 無記無記名 2016/10/20(木) 18:34:22.42 ID:HxdKb3sc

>>53
50~100レップやれるということはトムブラッツにとっては低負荷なんでしょ。

>>54
猪木も馬場も今見ると貧相な身体だと思うw

54: 無記無記名 2016/10/20(木) 14:00:12.19 ID:duvh53ET
プロレスラーは腕立て2000回とかスクワット3000回であんなに見事な体を作る。
低負荷高回数が最強なのは疑いようがない。

55: 無記無記名 2016/10/20(木) 14:19:06.95 ID:q/8Aomwe
いつの時代のレスラーを指してるのか分からないけど、今のレスラーはウエイトメインでしょ
もちろん基本として腕立てやヒンズーやるだろうけど、体づくりとしては比重全然違うんじゃない?
昔のレスラーでもすげえ体してたマサさんとかはウエイトやり込んでたし

ドクター・フトレマックスドクター・フトレマックス
56: 無記無記名 2016/10/20(木) 14:33:29.19 ID:BUzRxArI
ヒンズースクワット千回なんか膝壊すだけでトレーニング効果はないってのが今のプロレス界の考え方
たまにやるのは精神トレーニングとしてのもの

58: 無記無記名 2016/10/20(木) 18:36:00.01 ID:BObEfBG7
ボクシングもアリでもワイルダーには瞬殺されそうな感じの体だもんな
現代のスポーツ選手はウエイトやってるビルドアップされた体が殆ど

59: 無記無記名 2016/10/26(水) 19:10:36.18 ID:Nb/g+jau
「筋トレは限界まで追い込むべし!」はどこまで正しいのか
http://yuchrszk.blogspot.jp/2015/07/blog-post_10.html

61: 無記無記名 2016/11/04(金) 18:37:55.06 ID:H0xZY46O
>>59
筋量と筋力は区別しないと

60: 無記無記名 2016/11/04(金) 18:29:55.97 ID:KR2FiMij
石井直方は若い頃腹筋を鍛えるために腹筋台を90度に立て、500回するまで台から
降りないというメニューをこなしていた。

62: 無記無記名 2016/11/06(日) 07:51:18.55 ID:uxPx1Gai
石井直方は若い頃100レップトレーニングというのをやっていた。
かなり重い重量をとにかく100回やるまではやり続けるというトレーニングだ。
最初の数回で疲れる重量を、わずかなインターバル時も絶対おろさず、
ひたすら100回までやり続ける。
かなり効果があったそうだ。

63: 無記無記名 2016/11/06(日) 10:48:51.21 ID:PwFeoXOw

1ヶ月以上トレーニング休むと筋力ガタ落ちだった、
ベンチ135から115まで落ちてた!
スクワット180から160までも!

でも筋量はすごく落ちてる感じはなかった。

努力して得た筋力もたった1ヶ月くらいの休養でガタ落ちするなら
筋量アップ目指して筋肥大トレーニングをメインにした方がいい、という考え方に変わった。
頑張って得たバルクは数ヶ月くらいの休養じゃ見た目では変わらない。

これからの長いトレーニング人生、
またどこかで長期的な休養があるわけだし、

64: 無記無記名 2016/11/06(日) 11:35:03.74 ID:zuS2JV5f
つーか、30r3sもやるの面倒くさいし、それなら8r3sのほうがいいだろ
神経の発達を考えても後者のが良い
少なくともMAXをあげたいなら

65: 無記無記名 2016/11/06(日) 19:22:28.94 ID:B1c3R9p+
石井直方いいよな。
若い頃はボディビルに熱中し、その後は筋トレの研究に生涯を捧げる。
自分の好きなことを一生やり続けることができるなんて最高の人生だ。

66: 無記無記名 2016/11/06(日) 20:53:38.62 ID:biCbGFX3

ハイレップスハイボリュームは
速筋を完全に疲労させるだけでなく
代謝産物や筋細胞DNAに筋合成を活性化させる指令が出るらしいな

ボディビルダーが好んで行ってるわけでメリットは多い

筋力狙いのマス種目を最初に数セットこなし
その後、効かせやパンプ狙いのハイボリュームハイレップスに移行するのが間違いない

67: 無記無記名 2016/11/06(日) 21:03:20.93 ID:alGrIu6z
マス種目を最初にやりおえた段階ですでにヘトヘトになってしまう
昨日は脚の日だったが、メイン、フルスクワット8r3sやった時点でヘトヘトだ。
そのあとフロントスクワットをスローで5r3sで脚は何もする気になれなくなる

68: 無記無記名 2016/11/06(日) 21:05:51.97 ID:biCbGFX3

須山とかジャガー佐藤も仕上げで30,50,100
だのの超ハイレップスをやるらしいな

個人的には100は殆ど意味ないと思うけど
ポジティブ重視、稼働域の短い種目なら
20~30レップスは効果的だと思うな

69: 無記無記名 2016/11/06(日) 21:10:52.11 ID:biCbGFX3

最初にヘビーなスクワットを3セットも追い込めば
ヘトヘトになるが
そこからが本当の勝負

重量を落としてスミスマシンやフロントスクワットでしっかり効かせたり
短インターバルのレッグエクステ→レッグプレスのコンパウンドセット
で限界まで疲労、パンプさせないと

70: 無記無記名 2016/11/15(火) 10:13:53.94 ID:2+U8ZJtB
筋損傷に頼らず化学的方法によって筋肥大を目指すなら、スロートレーニングや
加圧式トレーニングで低負荷高回数のトレーニングをすればいい。
この方法だと筋損傷が最小で済むから同一筋肉を短間隔でトレーニングできるという
メリットもある。

71: 無記無記名 2016/11/23(水) 13:53:36.45 ID:VLFDyf1n
今も10回が主流だな
なぜ?

72: 無記無記名 2016/11/24(木) 08:51:27.05 ID:7FEqCz7O
なんとなぁくキリがいいから

73: 無記無記名 2016/12/18(日) 07:38:49.56 ID:MXC8Ox+q
ホリスティック法を取り入れている人いる?

74: 無記無記名 2016/12/18(日) 19:02:31.40 ID:0E4VnpPO
筋肉痛で動けなくなるまで走るのが一番いいんだな?

75: 無記無記名 2016/12/18(日) 20:11:41.76 ID:G/2fSTTI
反復回数というより、筋肉の緊張時間が重要なのでは?
5秒×8回で40秒と1秒×25回で25秒、反復回数は後者の方が多いが、筋肉の緊張時間は前者の方が長い
で、筋肥大に有効と言われているのは30~40秒(大腿四頭筋などは40~60秒)

76: 無記無記名 2016/12/18(日) 21:22:50.98 ID:fcnsDb2K
軽い時は速く動かすってわけではないし

 引用元

http://maguro.2ch.sc/test/read.cgi/muscle/1474610536/l50

RIZAP STYLE(ライザップスタイル)ライザップ

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