Hypertrophy Guide | Chest | JTSstrength.com
Summary
TLDRドクター・マルカンテルが、Renaissance PositionとJuggernaut Training Systemsから、大きな胸筋を育てるためのトレーニング方法について語ります。基本的なフレームワークとアドバイスを提供し、胸筋のサイズを最大化するためのプログラムの構築方法を説明します。1週間に8セットから20セットの胸筋トレーニングが最適とされており、トレーニングの頻度や強度は個々の遺伝子や状況により異なります。また、エクササイズの選択やレンジ・オブ・モーションの重要性についても触れています。
Takeaways
- 💪 最低限のトレーニングボリューム:1週間に8セットの胸トレで胸筋のサイズを維持可能。
- 📈 胸筋の成長を促進するボリューム:通常1週間に10セット以上。
- 🚀 最大適応ボリューム:1週間に20~22セットの胸トレが一般的に上限。
- 🔄 メソサイクルボリューム:10~12セットから始め、徐々に20セットに増やしていく。
- 🏋️♂️ トレーニング頻度:一般的な個体は1週間に2~3回の胸トレが望ましい。
- 🏋️♀️ 高強度トレ:胸トレでは5~8回のリピートが効果的。
- 🔑 3つの基本的なトレーニング:水平プレス、傾斜プレス、分離運動をバランスよく組み込む。
- 🌟 広範囲の動き:胸トレでは大きなレンジ・オブ・モーションが成長に良い。
- 💥 特殊メタボリック技術:フライエクササイズとプレスをスーパーセットで組み合わせる。
- 🥪 イスレーションサンドイッチ:コンパウンドプレス→イスレーション→コンパウンドプレスの3点セットを組み合わせる。
Q & A
ドクター・マルカンテルは、胸筋を肥大させるためのトレーニングプログラムの基本的な枠組みとは何ですか?
-ドクター・マルカンテルは、胸筋の肥大を最大化するためのトレーニングプログラムの基本的な枠組みやアドバイスを紹介しています。それは、胸筋のトレーニング量、トレーニングの頻度、強さ、セットの回数、およびエクササイズの種類など、いくつかの重要な要素を含みます。
1週間の胸筋の最小ボリュームはいくつか必要ですか?
-1週間の胸筋の最小ボリュームは、通常8セットです。月曜日にベンチプレス4セット、木曜日に傾斜プレス4セットを行えば、継続的にトレーニングを行った場合、胸筋の大きさを失うことはありません。
胸筋が成長するのに最適なトレーニングボリュームはどれくらいですか?
-一般的な目安としては、1週間に10セット以上が必要です。10セット未満のプログラムでは、胸筋の成長は見込まれませんが、10セット以上から始めると良いスタートとなります。
最大適応ボリューム(MRV)とは何ですか?
-最大適応ボリューム(MRV)は、1週間に20から22セットの胸トレが一般的とされています。ほとんどの人は1週間に20セットを超えるトレーニングボリュームを持続的に扱い、実際に成長させることはできません。
胸トレのトレーニング頻度はどれくらいが理想的ですか?
-トレーニングがハードでセットを超負荷で行う場合、一般的には1週間に3回が理想的です。非常に大きな胸筋やベンチプレスが400ポンドを超えるような力士であれば、1週間に1.5回のオーバーロードトレーニングが可能です。
胸トレのセットの強度はどの程度が望ましいですか?
-ドクター・マルカンテルの経験によると、胸トレでは高いリピート数よりも5から8回のリピートが効果的です。ベンチプレスを比較的重い重量で行うことが、胸筋の成長に寄与することが多いです。
胸トレプログラムにはどのような種類のエクササイズを含める必要がありますか?
-胸トレプログラムには、水平プレス運動、傾斜プレス運動、およびisolaton運動の3つの基本的な種類のエクササイズを含める必要があります。これらのエクササイズは、胸筋の異なる部分に焦点を当ててトレーニングを行います。
胸トレのレンジ・オブ・モーションは重要ですか?
-はい、レンジ・オブ・モーションは胸トレで非常に重要です。フルレンジで行うことで、胸筋に多くのストレスをかけ、実際に成長を促すことができます。半分だけの動きは避け、フルレンジでエクササイズを行うことが推奨されます。
メタボリック技術とは何ですか?
-メタボリック技術とは、胸トレで使用されるトレーニングテクニックの1つで、isolaton運動とプレス運動をスーパーセット形式で組み合わせることで、胸筋に高いメタボリズムを引き起こし、成長を促す方法です。
isolatonサンドイッチとは何ですか?
-isolatonサンドイッチは、メタボリックトレーニングと超負荷トレーニングの両方の利点を活用するトレーニングテクニックです。まずコンパウンドプレスを始め、その後isolaton運動を挟み、最後にもう一度コンパウンドプレスで終えることで、胸筋の成長を促進します。
このビデオスクリプトはどこでより詳しく読むことができますか?
-このビデオスクリプトのより詳細な情報は、ビデオからリンクされている記事シリーズで読むことができます。また、より構造化されたトレーニングプログラムが必要な場合は、男性フィギュアテンプレートをチェックすることもできます。
Outlines
💪 胸筋肥大のトレーニング方法
ドクター・マルカンテルは、Renaissance PositionとJuggernaut Training Systemsから、大きな胸筋を育てるためのトレーニングプログラムの基本的なアドバイスを紹介します。1週間に8セットの胸トレを行えば、胸の大きさを維持できる最小限のトレーニング量が示されています。一方で、胸筋の肥大を促進するには、1週間に10セット以上のトレーニングが推奨されます。最大適応量(MRV)は、1週間に20~22セットとされていますが、多くの人は長期間にわたってこれ以上の量を維持し続けることは困難です。トレーニングの頻度は、一般的なトレーニングでは1週間に3回が最適とされていますが、非常に大きな胸筋を持っている人は、1週間に2回の胸トレで十分かもしれません。トレーニングの強度は、高い反復回数よりも5~8回のセットが胸筋にとっては効果的です。
🏋️♂️ 胸トレのエキサイティングなトレーニングテクニック
胸トレには3つの基本的な運動が含まれることが多いです。それは、胸の大部分を刺激する水平圧迫運動、胸の上部を刺激する傾斜圧迫運動、そして胸筋の分離運動です。これらの運動は、バランスよくトレーニングプログラムに組み込むことが重要ですが、特定の期間は水平圧迫運動に重点を置くこともできます。レンジ・オブ・モーションは胸トレにおいて非常に重要で、完全な伸びとコントラクションを通じて胸筋に大きなストレスをかけることができます。また、メタボリックトレーニング技法として、フライ運動をプレス運動とスーパーセットで組み合わせる方法や、コンパウンド運動、分離運動、そしてもう一度コンパウンド運動という「サンドイッチ」方式のトレーニングも提案されています。これらは胸筋の肥大を促進するのに非常に効果的です。
Mindmap
Keywords
💡肥大化
💡最小ボリューム
💡最大アダプティブボリューム
💡トレーニング頻度
💡強度
💡横圧迫運動
💡傾斜圧迫運動
💡分離運動
💡運動のレンジ
💡メタボリックトレーニング
💡アイソレーションサンドイッチ
Highlights
如何构建一个最大化胸肌大小的训练计划
维持胸肌大小的最小训练量建议:每周至少8组
胸肌生长的最小训练量:每周10组或更多
大多数个体胸肌生长的最大适应训练量:每周20至22组
胸肌训练的推荐频率:每周3次
对于非常强壮的个体,每周可以进行4次胸肌训练
高强度训练对于胸肌生长的重要性
胸肌训练中理想的重复次数范围:5到12次
胸肌训练中应包含的三种基本练习类型:水平推举、上斜推举和孤立练习
胸肌训练中运动范围的重要性:全程运动对于肌肉生长更有效
特殊代谢训练技巧:超级组和隔离三明治训练法
超级组训练法:飞鸟动作与推举动作的结合
隔离三明治训练法:先进行复合动作,然后孤立动作,最后再复合动作
更多深入的胸肌训练信息可以通过链接获取
男性体型模板提供了更多结构化的训练计划
感谢观看,Dr. Mike Marcantel代表Renaissance Periodization和Juggernaut Training Systems
Transcripts
hey guys dr. marcantel here for
Renaissance position and juggernaut
training systems and talk to you about
how to get a hypertrophied large chest
so just some really cool basic framework
tips for how to go about constructing a
program that maximizes your attempt at
large chest size right very very
mythical sought-after
sort of muscle group we've got some
really good tips because on the one hand
while a lot of individuals attempt to
get large chests that a lot of people
succeed and there are a lot of bumps in
the road a lot of sort of misinformation
and problems people run into now we're
going to get just a couple of really
good tips for you guys here for more
in-depth information we have a whole
article series for you that you can link
right into from this video that really
breaks this down step-by-step so let's
get going first what is the minimum
volume that you have to do to at least
maintain your chest size why is it
important well if you want to take a
break from chest training let your
muscles re sensitize to try to get
bigger later which is a good idea every
now and again I don't know what the
minimum amount of work is that we don't
end up doing way too much stuff and not
letting a muscle return citize generally
speaking about 8 sets a week for chest
what does I mean do four sets of
benchpress on Monday four sets of
incline press on Thursday and you can do
that as long as you train it very hard
for weeks on end and not lose any chest
size so when you do need to back away
from chest training let's say that
you've burned it out for too long too
much volume your chest isn't responsive
anymore going down to only eight sets of
chest a week you prioritizing other
things is a good idea every now and
again now what's the smallest amount of
volume for most people remember these
are just average values average figures
that will get the chest to grow well
usually ten or more sets a week so if
you've got a program you designed that's
six types of chest a week that are hard
it's probably not going to result in
much or any muscle growth at all but
more than ten sets a week or 10 cents or
more is a good start at which to begin
your mesocycle volume the MRV or max or
cargo volume generally speaking around
20 to 22 sets per week for most
individuals most individuals won't be
able to sustainably handle over 20 sets
of the chest per week and actually make
gains
it'll be just at where you can recover
or even more so for most individuals
so what does that mean that means the
maximum adaptive volume is somewhere in
between those two ranges 12:20 sets a
week which really means that if you
start your mesocycle at about 10 to 12
sets per week of chest and slowly over
the weeks add sets to build up to about
20 sets of chest week on average those
figures can go by two to four sets
depending on your particular genetics
and situation if you go for about 10 to
about 20 sets of chess per week adding
sets throughout the week D loading and
then repeating that's where most of the
growth will happen so if you look at
your chess program that you wanted to
run now if it's like five sets of chess
per week it's probably not going to get
you your biggest if it's more than 25
sets for Chester per week you probably
will be able to recover from that
anywhere between 12 and 20 is a really
really good first step as far as
training frequency how often you train
your chest if your training is just hard
for to grow overloading sets probably
three times a week of the most most
individuals can handle I've seen four
time a week chest training pan out for
some individuals for most people the
chest is a fairly complex large muscle
that takes a lot of damage usually four
is a bit too much three work actual
overloading workouts per week is good
for individuals that are very large very
strong chest and you're benching over
400 something like that you can be as
low as 1 and a half overloading chest
workouts per week what the hell is a
half workout well that's basically you
have one big main overloading chest
workout later in the week you have a
workout the hits chest to some extent
maybe with all four to six total sets
maybe after triceps or after shoulders
those are super overloading sets but
they let the chest hang in there for a
back burner they help with more recovery
maybe a little bit more growth that we
have a big workout the beginning a week
small workout later and you repeat every
week like that but that's only if you
have a huge chest most individuals will
benefit from 2 to 3 overloading chest
sessions per week intensity from my
personal experience and working with
lots and lots of clients and programming
for lots of individuals high reps super
high reps generally don't work that well
for chest as a matter of fact some
individuals can grow from the 5 to 8 rep
range really really well that's why one
of the best ways to get a big chest is
to bench relatively heavy for a lot of
other exercises that doesn't really work
or for a lot of other muscle groups you
know you don't really come up and
someone has really big biceps in you a
man
you must curl a whole lot for just a
couple reps and it doesn't look like
that but if you ask someone if they can
bench a lot if the answer is yes usually
I have really big chest that's not by
accident the chest generally tends to be
composed of a higher percentage of fast
which very large muscle fibers that are
really responsive to high forces the
most I generally tend to program or tend
to see that working is sets of 12 after
child sets of 1518 and things like that
you'll get a pretty good burn but not
much of a pump you won't get very sore
and a lot of times that won't result a
lot of chest size so my personal advice
to you is if you want a bigger chest
keep it anywhere between 5 and 12 reps
on average for most of your working sets
that's where most of the action happens
so for chest there's really three basic
kinds of exercises you want to include
on average in most of your weekly
monthly programming horizontal pressing
movements that hit the majority of your
chest especially the sternal head
incline pressing movements that hit the
clavicular header especially prized for
bodybuilders that want a big upper chest
and isolation movements for chest
anytime you program most times you
program for the chest you want at least
one kind or several kinds of horizontal
moves per week at least one kind of
incline move and at least an isolation
move amount you have to do all three of
them evenly absolutely not you can go an
entire month or a mesocycle we're using
mostly horizontal pressing just a little
bit of isolation work just a little
incline work you can go another month
where it's a lot of isolation work just
a bit of compound work and yet another
month where it's a lot of incline work
and just a bit of the other two and
anyway but most weeks should have all
three elements of that program to some
extent now range of motion is a big deal
for chest training if you want to make
it really hard on yourself you can do
the half dumbbell presses or something
like that you can get a spotter to lift
I'll have to wait for you and not get a
stretch not get a good contraction and
actually increase your risk of injury if
you want a really really big chest
you've got to throw the Eagle out the
door now does that mean you lift like no
wait you looked happy in that rep range
but that makes means you take the
barbell movements almost usually all the
way down to your chest and all the way
up to lock out dumbbells for a big
stretch that range of motion especially
for the way the PEC muscle is designed
puts a whole lot of stress on the PEC
and actually independently allows it to
grow so for dumbbell flyes
that you do with a real big stretch
those almost always pass can use as much
weight no way but the actual forces your
muscle experience and the way the
experience doesn't do stretching isn't
much better for growth so the good news
is you could only be doing weight that
you can control for a good number of
repetitions you don't have to go super
ultra crazy having an endanger yourself
the bad news is when if you're used to
half benching something you're going to
take a big ego hit doing things the
right way but I promise doing them the
right way is going to result in a whole
lot of growth so range of motion is
really big for chest training and a lot
of people make a big mistake now there
are a couple of really cool special
metabolite techniques that work pretty
well for chest one really good one is to
take your favorite fly movement or
isolation movement in parent superset
style with your favorite press so for
example you set up just a machine PEC
deck fly and do about twelve reps on
that as soon as you're done couple reps
away from failed run right over to an
already pre loaded barbell incline press
and do as many as you can like that what
ends up happening is your chest is
already have a high metabolite low
Dermott from those flies as soon as you
go to incline your shoulders are fresher
triceps are fresh they're not going to
be the limiting factor your chest is
already the million factor so the amount
of metabolites in there it just goes
crazy it's a huge pump you'll get a ton
of soreness and that works really well
so that's a really good metabolites
technique to try if you haven't tried it
yet another one is what we call our
special technique where I leave you guys
off with is what I call an isolation
sandwich so we have a little bit of a
conundrum in chest training metabolite
training works really well and isolation
movements work really well but if you do
them first in a program the good news is
you get a good feel for the chest the
bad news is you can't use a lot of high
force pressing movements because your
chest is so tired from isolation work so
if pre exhausting is good but has a
limitation that you can't train super
heavy super heavy training is good but
it has a limitation that you can't
pre-exhaust before it where do we go
when we can solve both problems with the
isolation sandwich what is that we start
out with a compound pressing move let's
say incline barbell press after that
five sets later we go do a couple of
sets of an isolation move of flies or
something like that and then we end our
workout with may be wide grip push-ups
or dumbbell press
another compound press so that isolation
the compound gives us that awesome
metabolite effect Ament pre-exhaust but
we started the work out with a big
compound press so we got our heavy work
out of the way so we go heavy compound
isolation and then lighter compound that
sandwich together probably gives us the
best of both worlds I would really
highly recommend you give that a shot if
a lot of the stuff seems really awesome
and you want to know more check out the
linked article that goes much more in
depth about chest training and
Renaissance periodization and if this
stuff seems cool but you want a little
more structure your training check out
the male physique templates also linked
give those a shot we've had really good
reviews on them so far guys thank you so
much for tuning in dr. Mike is our salt
for Renaissance perturbation and
juggernaut training systems mines both
nutrition is committed to providing
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