The BEST Progressive Overload Way (New Study)
Summary
TLDRビデオの要約:筋肉増強に最適なプログレッシブオーバーロードの方法について語りました。プログレッシブオーバーロードは、前回よりもトレーニングを強化するという誤解がありますが、筋肉繊維の刺激を維持し、筋肉肥大を促すためには、負荷を増やしたり、反復回数を増やしたりすることが有効であるとされています。研究によると、負荷を増やすことと反復回数を増やすことは、筋肉成長に同じ効果があります。また、トレーニングセッションの強さを維持しながら、負荷や反復回数を増加させることで、筋肉肥大を促進することが示されています。さらに、トレーニングセッションの強さを維持しながら、セッション数やセット数を増やすことも、筋肉肥大に役立つ可能性がありますが、過剰な回数の増加は回復問題を引き起こす可能性があるため、注意が必要です。最後に、トレーニングプログラムをカスタマイズするのに役立つ「アルファプログレッション」アプリを紹介しました。
Takeaways
- 💪 プログレッシブオーバーロードは、筋肉成長を促進するトレーニング戦略で、負荷を増やしたり、反復回数を増やしたりする方法があります。
- 📈 新しい研究によると、負荷を増やすことと反復回数を増やすことには、筋肉成長において同様の効果があると示されています。
- 🧬 筋肉繊維の募集と張力を高めることで筋肉肥大を刺激し、失敗に近い反復を行ったり、失敗を少しだけ短くすることでも十分に効果があります。
- 🔁 プログレッシブオーバーロードは、トレーニングの強度を維持し、持続的に成長を刺激するサイクルと捉えることができます。
- 🚫 6回から35回までの反復は、筋肉肥大に似た効果を持ちますが、その範囲外の反復は効果が低くなる可能性があります。
- 🔄 長期間、負荷と反復回数の両方を組み合わせることで、トレーニングを進化させることができます。
- 🏋️♂️ 小型筋肉を活用するトレーニングでは、負荷を増やすのは困難で、代わりに反復回数の増加が一般的です。
- 🤔 トレーニングセッション中に同じ負荷を維持し、失敗に近い反復を行うことが最も一般的なトレーニング方法ですが、他のトレーニング戦略も有効です。
- 📉 セット数を減少させることで、同じ失敗に近い反復を維持しながら、セッションをより容易に感じることができます。
- ➕ セット数やトレーニングの頻度を増やすことで、全体的なトレーニング量は増えますが、それ自体はプログレッシブオーバーロードの定義には合致しません。
- 📚 アルファ進行アプリなどのトレーニングプログラムジェネレーターは、個人のニーズに合わせたトレーニング計画を短時間で生成するのに役立ちます。
- 📊 プログレッシブオーバーロードを通じて、トレーニングの強さを維持し続けることで、トレーニング効果を最大化することができます。
Q & A
プログレッシブオーバーロードとは何ですか?
-プログレッシブオーバーロードとは、トレーニングを前回よりも難しくすることで筋肉成長を促進するトレーニング方法です。これは、負荷を増やすことや、反復回数を増やすことによって実現されます。
筋肉成長を最大限に引き出すためには、負荷を増やせばよい、という考え方には何が誤っていますか?
-単純に負荷を増やすだけでは、プログレッシブオーバーロードの真の意味を理解していません。トレーニングは、筋肉繊維を最大限に刺激し、疲労に達するまで行う必要があります。
トレーニングで負荷を増やした場合と、反復回数を増やした場合で、筋肉成長には違いがありますか?
-研究によると、負荷を増やした場合と反復回数を増やした場合で、筋肉成長には大きな違いはありません。どちらの方法も効果的ですが、個人の状況やトレーニング経験によって最適な方法が変わる可能性があります。
筋肉繊維の刺激を最大限に引き出すためには、何が必要ですか?
-筋肉繊維の刺激を最大限に引き出すためには、筋肉を十分に使わず、疲労に達するまでトレーニングを続けることが重要です。これにより、より多くの筋肉繊維を刺激し、より効果的な筋肉成長を促進することができます。
トレーニングで使用する反復回数の範囲は何から何が最適ですか?
-筋肉成長を促進するためには、6から35の反復回数の範囲が望ましいとされています。6回未満では高齢張力の時間が短く、35回を超えると過剰な疲労が筋肉繊維の刺激を阻害する可能性があります。
トレーニングセッションの難易度を維持するためには、何が必要ですか?
-トレーニングセッションの難易度を維持するためには、前回のトレーニングに比べて負荷を増やしたり、反復回数を増やしたりする必要があります。これにより、筋肉は刺激を受け続け、成長を続けることができます。
トレーニング計画を立てるのは困難ですか?
-はい、効果的なトレーニング計画を立てることは困難であり、時間もかかります。しかし、アルファプログレッションアプリなどのツールを使うことで、短時間で自分に合ったトレーニングプログラムを生成することができます。
トレーニング計画をカスタマイズするために、アルファプログレッションアプリで何を指定できますか?
-アルファプログレッションアプリでは、使用する設備、トレーニングの頻度と長さ、特定の筋肉群に焦点を当てたり無視したりするかどうか、さらにはトレーニングを周期化し、デロードを実装するための高度なオプションを指定できます。
トレーニング中にプログレッシブオーバーロードを維持するためには、アルファプログレッションアプリはどのように助けますか?
-アルファプログレッションアプリは、トレーニング中にプログレッシブオーバーロードの推奨事項を提供し、トレーニングの長期間の進行状況をグラフで表示することで、手動での進行状況の追跡から時間を節約します。
トレーニングの回数や頻度を増やすことで、筋肉成長を促進できますか?
-単にトレーニングの回数や頻度を増やすことで、筋肉成長を促進できるとは限りません。十分な適応が刺激された場合、それらのセットは容易になり、効果が低下する可能性があります。ただし、長期的にはトレーニングの回数や頻度を徐々に増やすことで、より多くの筋肉成長を促進できます。
トレーニングで力増強を目指す場合、負荷を増やすほうが反復回数を増やすよりも優れていますか?
-現在の研究に基づくと、力増強を目指す場合、負荷を増やすほうが反復回数を増やすよりも優れているとされています。また、6回未満のトレーニングは力増強に優れていますが、2~4回の反復トレーニングは、より多くの負荷を増やしてトレーニングを続ける必要があります。
Outlines
💪 筋肉増強の最適な進行的過負荷方法
筋肉成長を最大限に引き出す最適な進行的過負荷の方法について語る。一般的には、前回よりもトレーニングをより強力にすることで進行的過負荷を実現するとされていますが、その見解には少し誤りがあると述べ、理由を後ほど説明する。進行的過負荷を実践する一般的な方法は、負荷を増やすことと、繰り返し数を増やすことである。新たに発表された研究では、これらの2つの方法を比較し、筋肉成長の観点から検討した。また、トレーニング頻度やセット数を増やすことが、進行的過負荷として扱われるのかについても議論する。
📈 負荷増加と繰り返し数の増加の比較
筋肉量を増やすためには、筋肉繊維の刺激を高レベルで維持することが肝心であり、その方法は繰り返しを失敗に近づけることである。失敗に至る繰り返し数を増やすことと、同じ負荷で繰り返し数を増やすことは、基本的に同じ結果をもたらす。また、1回のトレーニングセッションで6回から35回までの繰り返しが、筋肉成長に有効であるが、35回を超えると筋肉繊維の刺激が低下する可能性がある。さらに、トレーニングセッションでの負荷の増加や繰り返し数の増加の他にも、異なるトレーニング戦略を用いて筋肉成長を促進することができる。
📊 トレーニング計画の最適化と進歩の追跡
トレーニング計画を最適化し、効果的な筋肉成長を実現するためのツールとして、アルファプログレッションアプリが紹介される。このアプリは、ユーザーのニーズに合わせてトレーニングプログラムを生成し、進行的過負荷を推進するアドバイスを提供する。また、トレーニングの進歩をグラフで可視化し、手動での追跡を避ける。さらに、アプリを通じてプレミアム機能の無料トライアルや割引クーポンが提供されている。
Mindmap
Keywords
💡プログレッシブオーバーロード
💡筋肉肥大
💡トレーニング負荷
💡筋肉繊維の刺激
💡トレーニング経験
💡リピート数
💡トレーニングセッション
💡筋肉繊維の募集
💡トレーニング計画
💡トレーニングの周波数
💡トレーニングのセット数
Highlights
Progressive overload is not just training harder than the last time but maintaining a high level of muscle fiber recruitment and tension to stimulate muscle hypertrophy.
Two common methods of progressive overload are increasing the load lifted or increasing the number of repetitions performed.
A new study compared increasing load versus increasing repetitions and found both to be effective for muscle growth.
The study involved 39 previously untrained individuals, which helps control for variables such as genetics and lifestyle.
Strength gains and muscle hypertrophy were similar between both conditions in the study, indicating that either method can be effective.
A 2022 study on trained individuals also found similar muscle growth between increasing load and increasing repetitions.
Increasing load or repetitions maintains high muscle fiber recruitment and tension, which is key for muscle growth.
Progressive overload can be thought of as a cycle where hard training stimulates adaptations, allowing for further increases in load or reps.
Literature suggests that rep ranges between 6 to 35, performed to or close to failure, produce similar muscle hypertrophy.
Increasing the number of repetitions may be more practical for exercises involving smaller muscle groups or as individuals become more trained.
Different training strategies, such as changing the load across sets or training frequency, can be effective but do not necessarily maintain the same level of intensity.
Increasing sets or training frequency primarily increases the overall work done, which is different from the concept of progressive overload.
The Alpha Progression app can help generate a customized training program based on individual needs and goals.
The app provides progressive overload recommendations and tracks long-term progression, saving time on manual tracking.
For strength gains, increasing load is likely more effective than increasing repetitions, especially in the context of heavy loads and lower rep ranges.
Combining both increasing load and repetitions over the long term is likely the most feasible approach for maximizing muscle growth.
Technical considerations in the 2022 study suggest that the findings may be slightly misleading, and increasing load might be better for strength gains.
The video concludes that there are multiple pathways to muscle hypertrophy, and progressive overload is key to maintaining hard training and stimulating adaptations.
Transcripts
welcome to the house of hypertrophy is
there an optimal Progressive overload
method to maximize muscle growth many
think Progressive overload is training
harder than last time I actually believe
this is slightly misleading and I'll
describe why a little later nevertheless
two common ways to Progressive overload
are to either increase the load lifted
or increase the number of repetitions
performed there's been a brand new study
comparing these let us dissect this
paper and fit it into the overall
scientific research we'll also discuss
other potential training strategies you
might use to elevate your physique and
if increasing sets or training frequency
should be considered as Progressive
[Music]
overload this new paper recruited 39
previously untrained individuals for
those disappointed about them being
untrained don't worry we'll mention data
on trained individuals soon the subjects
trained four sets on a unilateral leg
extension 2 to three three times per
week for 10 weeks with one leg subjects
adjusted loads to continuously reach
failure in the 9 to 12 rep range every
set thus this leg progressively
overloaded by increasing load with their
other leg they also performed reps to
failure each set but they stuck with the
same load from the first session so they
simply progressively overloaded by
increasing reps they progressed from an
average of N9 reps per set to 15 reps by
the end note the number of dominant legs
was equally divided between the
conditions and subjects alternated which
leg was trained first to every session
the fact subjects trained each leg with
one of the conditions is great as this
means the same subjects were in both
conditions therefore differences in
genetics nutrition and outside lifestyle
are less likely to confound the study
strength gains on the leg extension were
similar between both conditions we'll
talk more about Progressive overloading
for strength a little later muscle
hypertrophy indicated by vastest
lateralis growth was also similar
between both conditions suggesting
progressively overloading by increasing
reps was as effective for muscle growth
as increasing load the subjects were
previously untrained but we have this
2022 study previously seen at the house
of hypy that was conducted on 38 trained
individuals subjects perform these lower
body exercises using these
variables a load group attempted to
increase load across sessions while
staying in the 8 to 12 rep range a rep
group stuck with the same load from the
first session and just aimed to perform
more reps across the sessions growth of
these quadriceps and cve muscle regions
was measured and overall growth was
similar between both groups so solid
data indicates increasing load or reps
can be similar for building muscle in
both untrained and trained people I'd
say there some underappreciated
reasoning behind this and this reasoning
also links to the multiple different
training strategies that are available
for you to maximize muscle growth it
also links to whether we should consider
increasing sets or training frequency as
Progressive
overload achieving a high level of
muscle fiber Recruitment and tension are
key for stimulating muscle hypertrophy
how is this achieved simply by taking
your repetitions to or very close to
failure stopping a few reps short of
failure can be fine in many cases as
seen in our last video by training close
to failure we're going to stimulate
adaptations these adaptations mean we
can do more than we could before we can
lift a heavier load for the same number
of reps or we can perform more
repetitions with the same load in both
of these cases we're effectively
maintaining being close to failure and
by extension we maintain High muscle mus
fiber Recruitment and tension so in
essence increasing load or reps
fundamentally accomplishes the same
thing thinking of progressive overload
as a cycle works well a hard training
session stimulates adaptations these
adaptations enable us to increase load
or reps and doing this maintains a hard
training session considering this
Progressive overload isn't really
training harder than last time rather
Progressive overload Keeps Us training
as hard as usual to continually
stimulate growth moreover Progressive
overload isn't a result of you digging
to progressively deeper and deeper
depths of effort instead successful
Progressive overload is proof gains are
happening now there is an important
detail we must not neglect the current
literature suggest reps between 6 to 35
provided they perform two or close to
failure produce similar muscle
hypertrophy reps low six probably
involve too little time at high tension
while reps above 35 probably involve
excessive fatigue that impairs muscle
fiber Recruitment and tension with this
in mind there is only so much you can
increase reps if you somehow get to the
point of Performing more than 35 reps
increasing the load is recommended and
overall a combination of both increasing
load and Reps over the long term is
what's going to happen in most cases for
instance
exercises involving smaller amounts of
muscle mass are harder to Progressive
overload and constantly increasing load
across your training sessions on these
is far from always possible unless you
have access to very light micr plates
but as many don't adding a rep here or
there on these exercises is far more
typical with less frequent load
increases the same logic applies as you
become more trained as the magnitude of
adaptations diminishes with more
training experience ience adding a rep
here or there may be far more common
than increasing the
load this part isn't related to
Progressive overload across training
sessions rather it's around the multiple
different training strategies you could
use in a training session we've
mentioned that on average similar muscle
hypertrophy can be seen in the 6 to 35
rep range provided you stay in this this
opens up many different training paths
the most common is to keep the same load
across the sets and to train two or
their failure in a certain rep range but
one alternative as explored in this
paper is to decrease the load across
sets all subjects trained curls to
voluntary failure with these variables
on the first set of each exercise all
subjects used a 10 rep max load that is
a load that can be lifted for 10 maximum
repetitions one group kept the same load
on the remaining sets a second group
actually decreased the load by 5% on the
final two sets of each exercise and the
third group decreased the load by 10% on
the final two sets as subjects were
training to failure they would have
naturally added reps over time but on
top of this 10 rep max strength was
retested every 2 weeks to update the
training loads all groups ended up
seeing similar biceps hypertrophy
interestingly the group that decreased
the load by 10% despite also training to
failure and seeing similar growth
subjectively rated their training
sessions as being slightly easier you
could also increase load across sets
resulting in fewer reps in fact this
study compared doing just this to
another group that trains a little more
typically muscle growth was similar
between both so the key here is there
are many different Pathways to muscle
hypertrophy
as we defined it Progressive overload
maintains training hard to keep
stimulating adaptations increasing sets
or training frequency doesn't
necessarily do this for example say you
perform this workout next workout all
you do is just add a set nothing else
the problem with this is assuming
sufficient adaptations were stimulated
from the first session those earlier
sets are going to be easier and thus
less effective the extra set you add
predominantly just increases the overall
work you're doing it doesn't maintain
hard training on the other sets the same
applies to increasing workout frequency
say you perform this same workout if all
you do is add another training session
in a week assuming sufficient
adaptations were stimulated from the
first session all these sets are going
to be easier so this extra session is
just largely more overall work on top of
this this there's only so much you can
add sets or training sessions before
running into recovery problems none of
this is to say you should never ever
increase sets or training frequency in
fact in October last year we dissected
this paper finding adding sets across
weeks to extremely high numbers led to
Greater muscle growth than performing
the same number of sets every week
although all groups progressively
overloaded by increasing load on their
sets and there were crucial details
meaning this study isn't proof you have
to add sets across weeks but as
described in the previous video someone
could experiment with this training
style if it appeals to them all in all
though it is absolutely fine and more
common to perform the same number of
sets and use the same training frequency
every week with perhaps some changes
over many months or
years if you're searching for further
guidance on programming to obtain your
desired physique it can can be tricky
and time consuming however our
highquality partner the alpha
progression app can help you generate an
Evidence space training program that's
100% custom to your needs in less than 3
minutes simply specify the equipment you
have how often and how long you want to
train for and if you want to focus or
neglect certain muscles there are even
Advanced options to periodize your
training and Implement de loads there
are over a quadrillion input
combinations on which your plan is based
and with the touch of a few buttons you
can customize things further through
analyzing your past performance the app
provides Progressive overload
recommendations during your workouts to
help you continue making gains the app
automatically generates graphs that
display your long-term progression
thereby saving you time from having to
manually track your progression the link
in the comments and description gives
you a twoe free trial of all the premium
features and if you like it and decide
to go beyond the link gives you 20% off
off a subscription I truly believe the
app is awesome and the reviews speak to
[Music]
this recall in the newest paper strength
gains were similar between increasing
load and Reps I've also yet to mention
in the 2022 paper on trained individuals
squat strength gains were similar
between increasing load and Reps however
two technical considerations that I've
decided to detail in the pin comment to
say in time tell us why these findings
are likely a little misleading my
current thinking is since strength is
generally considered as the maximum load
you can lift increasing load is likely
going to be better furthermore largely
training with heavy loads for fewer than
six reps is great for building strength
illustrating this these researchers had
trained individuals trained these
exercises one group adjusted loads to
keep training to failure in the two to
four rep range while a second group
adjusted loads to keep training to
failure in the 8 to 12 rep range bench
press and back squat strength gains
favor training with the two to four reps
as they did in this study to keep
training hard in lower rep ranges
increasing load across training sessions
is
[Music]
needed we mentioned how Progressive
overload can be thought of as a cycle
hard training produces adaptations these
adaptations allow us to increase load or
reps and doing this maintains hard
training progressively overloading
through increasing load or reps has been
shown to produce similar muscle growth
both in untrained and trained
individuals however there are a few
reasons that mean over the long term
using a combination of both is probably
most feasible increasing sets or
training frequency predominantly
increases the overall work you're
performing which has its place but on
the their own they do not fit our
definition of progressive overload for
maximizing strength gains increasing
load is likely better than increasing
reps thank you for watching feel free to
check out the alpha progression app or
our recent deep dive into building the
LS
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