【胸トレ】大胸筋をデカくしたいならこれをやれ!胸全体に効かせるための種目

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🏆⬇︎無料LINE登録で豪華特典3つ⬇︎🏆
✅有料筋トレガイドブック2点を無料プレゼント
✅LINE限定ボディメイクコーチング無料講座動画4本
✅厳選した60本以上の動画
【⬇️無料LINE登録はこちら⬇️】
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このチャンネルでは短期間で理想の身体を手に入れる貴重なボディメイク法を出来るだけ分かりやすく配信していますので、是非チャンネル登録宜しくお願い致します。

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   🏆 16000人以上の方が登録中 🏆
   ⬇︎ 筋トレの科学公式LINE ⬇︎
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友達登録すると無料で

✅有料筋トレガイドブックを2点プレゼント
(サプリメント完全ガイド&科学に基づく筋トレガイドブック)

✅LINE限定無料講座動画4本

✅厳選した60本以上の動画

【⬇️無料登録はこちら⬇️】
https://lin.ee/rKEHkdj

【リョウのプロフィール】
・理学療法士(医療系国家資格)
・ボディビルダー
・ボディメイクコーチ
・サイエンスコミュニケーター

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✅目次

00:00 オープニング
00:59 大胸筋の解剖学
02:25 マインドマッスルコネクション
04:26 ダンベルベンチプレス
05:22 ベンチプレス
06:42 低傾斜ダンベルプレス
09:01 ダンベルフライ
10:07 ケーブルフライ(バンドプッシュアップ)
11:56 大胸筋に適したセット数・頻度
13:19 お知らせ

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▼参考文献
以下は筋肥大とトレーニング量の関係性に調査した21の文献
1.Amirthalingam T, Mavros Y, Wilson GC, Clarke JL, Mitchell L, Hackett DA. Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength. J Strength Cond Res. 2017

2.Cannon J, Marino FE. Early-phase neuromuscular adaptations to high- and low-volume resistance training in untrained young and older women. J Sports Sci. 2010

3.Cleiton Silva Correa, Bruno Costa Teixeira, Aline Bittencourt, Leandro Lemos, Nise Ribeiro Marques, Régis Radaelli, Renata Lopes Kruger, Alvaro Reischak-Oliveira, Ronei Silveira Pinto,

4.Effects of high and low volume of strength training on muscle strength, muscle volume and lipid profile in postmenopausal women,Journal of Exercise Science & Fitness,Volume 12, Issue 2,2014

5.Galvão DA, Taaffe DR. Resistance exercise dosage in older adults: single- versus multiset effects on physical performance and body composition. J Am Geriatr Soc. 2005

6.Hackett DA, Amirthalingam T, Mitchell L, Mavros Y, Wilson GC, Halaki M. Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy-A Pilot Study. Sports (Basel). 2018

7.Heaselgrave SR, Blacker J, Smeuninx B, McKendry J, Breen L. Dose-Response Relationship of Weekly Resistance-Training Volume and Frequency on Muscular Adaptations in Trained Men. Int J Sports Physiol Perform. 2019

8.Radaelli R, Botton CE, Wilhelm EN, Bottaro M, Brown LE, Lacerda F, Gaya A, Moraes K, Peruzzolo A, Pinto RS. Time course of low- and high-volume strength training on neuromuscular adaptations and muscle quality in older women. Age (Dordr). 2014

9.Radaelli R, Botton CE, Wilhelm EN, Bottaro M, Lacerda F, Gaya A, Moraes K, Peruzzolo A, Brown LE, Pinto RS. Low- and high-volume strength training induces similar neuromuscular improvements in muscle quality in elderly women. Exp Gerontol. 2013

10.Ostrowski A, Strzała M, Stanula A, Juszkiewicz M, Pilch W, Maszczyk A. The role of training in the development of adaptive mechanisms in freedivers. J Hum Kinet. 2012

11.Munn J, Herbert RD, Hancock MJ, Gandevia SC. Resistance training for strength: effect of number of sets and contraction speed. Med Sci Sports Exerc. 2005

12.Mitchell SL, Stott DJ, Martin BJ, Grant SJ. Randomized controlled trial of quadriceps training after proximal femoral fracture. Clin Rehabil. 2001

13.McBride JM, Blaak JB, Triplett-McBride T. Effect of resistance exercise volume and complexity on EMG, strength, and regional body composition. Eur J Appl Physiol. 2003

14.Radaelli R, Brusco CM, Lopez P, Rech A, Machado CLF, Grazioli R, Müller DC, Cadore EL, Pinto RS. Higher muscle power training volume is not determinant for the magnitude of neuromuscular improvements in elderly women. Exp Gerontol. 2018

15.Lopez P, Radaelli R, Taaffe DR, Newton RU, Galvão DA, Trajano GS, Teodoro JL, Kraemer WJ, Häkkinen K, Pinto RS. Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis. Med Sci Sports Exerc. 2021

16.Rhea MR, Alderman BL. A meta-analysis of periodized versus nonperiodized strength and power training programs. Res Q Exerc Sport. 2004

17.Ribeiro AS, Dos Santos ED, Nunes JP, Schoenfeld BJ. Acute Effects of Different Training Loads on Affective Responses in Resistance-trained Men. Int J Sports Med. 2019

18.Rønnestad BR, Mujika I. Optimizing strength training for running and cycling endurance performance: A review. Scand J Med Sci Sports. 2014 Aug;24(4):603-12. doi: 10.1111/sms.12104. Epub 2013

19.Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019

20.Sooneste H, Tanimoto M, Kakigi R, Saga N, Katamoto S. Effects of training volume on strength and hypertrophy in young men. J Strength Cond Res. 2013

21.Starkey DB, Pollock ML, Ishida Y, Welsch MA, Brechue WF, Graves JE, Feigenbaum MS. Effect of resistance training volume on strength and muscle thickness. Med Sci Sports Exerc. 1996

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