{"id":685,"date":"2019-08-23T13:44:58","date_gmt":"2019-08-23T04:44:58","guid":{"rendered":"https:\/\/katsuyaikeda.com\/?p=685"},"modified":"2019-08-24T20:03:22","modified_gmt":"2019-08-24T11:03:22","slug":"%e3%80%90%e8%ab%96%e6%96%87%e7%b4%b9%e4%bb%8b%e3%80%91%e7%ad%8b%e5%8a%9b%e3%81%8a%e3%82%88%e3%81%b3%e7%ad%8b%e8%82%a5%e5%a4%a7%e3%81%ae%e3%81%9f%e3%82%81%e3%81%ae%e3%83%88%e3%83%ac%e3%83%bc%e3%83%8b","status":"publish","type":"post","link":"https:\/\/katsuyaikeda.com\/?p=685","title":{"rendered":"\u3010\u8ad6\u6587\u7d39\u4ecb\u3011\u7b4b\u529b\u304a\u3088\u3073\u7b4b\u80a5\u5927\u306e\u305f\u3081\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff1a\u79d1\u5b66\u7684\u6839\u62e0\u306b\u57fa\u3065\u3044\u305f\u30a2\u30d7\u30ed\u30fc\u30c1"},"content":{"rendered":"<p>\u30b9\u30c8\u30ec\u30f3\u30b0\u30b9\uff06\u30b3\u30f3\u30c7\u30a3\u30b7\u30e7\u30cb\u30f3\u30b0\uff08S&amp;C\uff09\u306b\u304a\u3044\u3066\u305d\u306e\u4e2d\u5fc3\u3068\u306a\u308b\u306e\u304c\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u3059\u3002\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u4e3b\u306a\u76ee\u7684\u306f\u3001\u7b4b\u8089\u91cf\u3092\u5897\u3084\u3059\u3053\u3068\uff08\u7b4b\u80a5\u5927\uff09\u3068\u7b4b\u529b\u5f37\u5316\u3067\u3059\u3002<\/p>\n<p>\u7b4b\u80a5\u5927\u3084\u7b4b\u529b\u5f37\u5316\u306b\u5f71\u97ff\u3092\u304a\u3088\u307c\u3059\u8981\u56e0\u3068\u3001\u305d\u308c\u305e\u308c\u306e\u76ee\u7684\u306b\u9069\u3057\u305f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65b9\u6cd5\u306a\u3069\u306b\u3064\u3044\u3066\u307e\u3068\u3081\u3089\u308c\u305f\u65b0\u3057\u3044\u30ec\u30d3\u30e5\u30fc\u8ad6\u6587\u3092\u3054\u7d39\u4ecb\u3057\u307e\u3059\u3002<\/p>\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_76 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u76ee\u6b21<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#Training_for_Strength_and_Hypertrophy_An_Evidence-based_Approach\" >Training for Strength and Hypertrophy: An Evidence-based Approach.<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E8%83%8C%E6%99%AF\" >\u80cc\u666f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E7%9B%AE%E7%9A%84\" >\u76ee\u7684<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E7%AD%8B%E5%8A%9B%E5%BC%B7%E5%8C%96%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%AE%E7%A7%91%E5%AD%A6%E7%9A%84%E6%A0%B9%E6%8B%A0\" >\u7b4b\u529b\u5f37\u5316\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u79d1\u5b66\u7684\u6839\u62e0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E8%B2%A0%E8%8D%B7\" >\u8ca0\u8377<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E9%87%8F\" >\u91cf<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E9%A0%BB%E5%BA%A6\" >\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E4%BC%91%E6%81%AF%E6%99%82%E9%96%93\" >\u4f11\u606f\u6642\u9593<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E3%81%9D%E3%81%AE%E4%BB%96%E3%81%AE%E5%A4%89%E6%95%B0\" >\u305d\u306e\u4ed6\u306e\u5909\u6570<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E7%AD%8B%E8%82%A5%E5%A4%A7%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%AE%E7%A7%91%E5%AD%A6%E7%9A%84%E6%A0%B9%E6%8B%A0\" >\u7b4b\u80a5\u5927\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u79d1\u5b66\u7684\u6839\u62e0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E8%B2%A0%E8%8D%B7-2\" >\u8ca0\u8377<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E9%87%8F-2\" >\u91cf<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E9%A0%BB%E5%BA%A6-2\" >\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E4%BC%91%E6%81%AF%E6%99%82%E9%96%93-2\" >\u4f11\u606f\u6642\u9593<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E3%81%9D%E3%81%AE%E4%BB%96%E3%81%AE%E5%A4%89%E6%95%B0-2\" >\u305d\u306e\u4ed6\u306e\u5909\u6570<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E5%8A%AA%E5%8A%9B%E3%81%AE%E5%BA%A6%E5%90%88%E3%81%84\" >\u52aa\u529b\u306e\u5ea6\u5408\u3044<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/katsuyaikeda.com\/?p=685\/#%E7%AD%8B%E5%8A%9B%E5%BC%B7%E5%8C%96%E3%81%8A%E3%82%88%E3%81%B3%E7%AD%8B%E8%82%A5%E5%A4%A7%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%AB%E3%81%8A%E3%81%91%E3%82%8B%E6%A0%B9%E6%8B%A0%E3%81%AB%E5%9F%BA%E3%81%A5%E3%81%84%E3%81%9F%E6%8E%A8%E5%A5%A8%E4%BA%8B%E9%A0%85\" >\u7b4b\u529b\u5f37\u5316\u304a\u3088\u3073\u7b4b\u80a5\u5927\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u304a\u3051\u308b\u6839\u62e0\u306b\u57fa\u3065\u3044\u305f\u63a8\u5968\u4e8b\u9805<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"hh hh1\" id=\"i-0\"><span class=\"ez-toc-section\" id=\"Training_for_Strength_and_Hypertrophy_An_Evidence-based_Approach\"><\/span><span class=\"small big\">Training for Strength and Hypertrophy: An Evidence-based Approach.<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><span class=\"big\"><span class=\"small\">Morton, Robert W., Lauren Colenso-Semple, and Stuart M. Phillips. <br><\/span><span class=\"small\">Current Opinion in Physiology 2019, 10:90\u201395<\/span><\/span><\/p>\n<h3 id=\"i-1\"><span class=\"ez-toc-section\" id=\"%E8%83%8C%E6%99%AF\"><\/span>\u80cc\u666f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u9aa8\u683c\u7b4b\u529b\u306f\u30d2\u30c8\u306e\u5065\u5eb7\u306b\u3068\u3063\u3066\u91cd\u8981\u3067\u3042\u308a\u3001\u7b4b\u529b\u3068\u7b4b\u30b5\u30a4\u30ba\u306f\u904b\u52d5\u80fd\u529b\u306e\u4e3b\u8981\u306a\u8981\u7d20\u3067\u3042\u308b\u3002<\/p>\n<h3 id=\"i-2\"><span class=\"ez-toc-section\" id=\"%E7%9B%AE%E7%9A%84\"><\/span>\u76ee\u7684<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u7b4b\u529b\u3068\u7b4b\u30b5\u30a4\u30ba\uff08\u80a5\u5927\uff09\u306b\u5f71\u97ff\u3092\u53ca\u307c\u3059\u30ec\u30b8\u30b9\u30bf\u30f3\u30b9\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff08RET\uff09\u5909\u6570\u306b\u3064\u3044\u3066\u3001\u6839\u62e0\u306b\u57fa\u3065\u3044\u305f\u63a8\u5968\u4e8b\u9805\u3092\u63d0\u4f9b\u3059\u308b\u3002<\/p>\n<h3 id=\"i-3\"><span class=\"ez-toc-section\" id=\"%E7%AD%8B%E5%8A%9B%E5%BC%B7%E5%8C%96%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%AE%E7%A7%91%E5%AD%A6%E7%9A%84%E6%A0%B9%E6%8B%A0\"><\/span>\u7b4b\u529b\u5f37\u5316\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u79d1\u5b66\u7684\u6839\u62e0<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 id=\"i-4\"><span class=\"ez-toc-section\" id=\"%E8%B2%A0%E8%8D%B7\"><\/span><span class=\"main-c\">\u8ca0\u8377<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>1RM\uff08\u6700\u5927\u6319\u4e0a\u91cd\u91cf\uff09\u306f\u3001&gt;85%1RM\uff08\u9ad8\u8ca0\u8377\uff09\u3067\u306eRET\u306b\u3088\u3063\u3066\u5411\u4e0a\u3059\u308b\u3002<br>\u305f\u3060\u3057\u3001\u666e\u6bb5\u306eRET\u3068\u306f\u7570\u306a\u308b\u30d7\u30ed\u30c8\u30b3\u30eb\u3067\u306e\u30c6\u30b9\u30c8\uff08\u7b49\u5c3a\u6027\uff09\u306e\u5834\u5408\u306f\u3001\u5fc5\u305a\u3057\u3082\u9ad8\u8ca0\u8377\u3067\u306a\u304f\u3068\u3082\u5411\u4e0a\u3059\u308b\u5834\u5408\u304c\u3042\u308b\u3002<br><span class=\"keiko_yellow\">RET\u306b\u3088\u308b\u7b4b\u529b\u306e\u5411\u4e0a\u306f\u3001\u4e3b\u306b\u9ad8\u8ca0\u8377\uff08\u9ad8\u91cd\u91cf\uff09\u3068\u7279\u7570\u6027\uff08\u30c6\u30b9\u30c8\u306b\u8fd1\u3044\u5f62\u5f0f\u3067\u306eRET\u30d7\u30ed\u30c8\u30b3\u30eb\uff09\u306b\u3088\u3063\u3066\u6c7a\u307e\u308b\u3002<\/span><\/p>\n<h4 id=\"i-5\"><span class=\"ez-toc-section\" id=\"%E9%87%8F\"><\/span><span class=\"main-c\">\u91cf<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u9031\u9593\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u91cf\uff08\u56de\u6570 \u00d7 \u30bb\u30c3\u30c8\u6570\uff09\u306f\u3001\u30bb\u30c3\u30b7\u30e7\u30f3\u3054\u3068\u306e\u30bb\u30c3\u30c8\u6570\u3001\u30bb\u30c3\u30c8\u3054\u3068\u306e\u53cd\u5fa9\u56de\u6570\u3001\u9031\u3042\u305f\u308a\u306e\u30bb\u30c3\u30b7\u30e7\u30f3\u6570\u3001\u306b\u3088\u3063\u3066\u76f4\u63a5\u7684\u306b\u5909\u66f4\u3067\u304d\u3001\u8ca0\u8377\u3084\u7b4b\u7dca\u5f35\u6642\u9593\uff08Time under tension\uff09\u306b\u3088\u3063\u3066\u9593\u63a5\u7684\u306b\u5909\u66f4\u3067\u304d\u308b\u3002<br><span class=\"keiko_yellow\">\u540c\u4e00\u7b4b\u7fa4\u3092\u9031\u306b15\u30bb\u30c3\u30c8\u4ee5\u4e0a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3059\u308b\u3068\u3001\u56de\u5fa9\u304c\u4e0d\u5341\u5206\u3068\u306a\u308a\u7b4b\u529b\u306e\u30d7\u30e9\u30c8\u30fc\uff08\u6a2a\u3070\u3044\uff09\u3084\u4f4e\u4e0b\u304c\u898b\u3089\u308c\u308b\u5834\u5408\u3082\u3042\u308b\u3002<\/span><\/p>\n<p>\u30bb\u30c3\u30b7\u30e7\u30f3\u3054\u3068\u306b5\u56de\u306e1RM\u30c6\u30b9\u30c8\u3092\u884c\u3046\u30b0\u30eb\u30fc\u30d7\u3068\u5f93\u6765\u306eRET\uff084\u30bb\u30c3\u30c88~12RM\uff09\u3092\u884c\u3046\u30b0\u30eb\u30fc\u30d7\u3067\u306f\u3001\u3069\u3061\u3089\u30828\u9031\u5f8c\u306e1RM\u30c6\u30b9\u30c8\u304c\u540c\u69d8\u306b\u5411\u4e0a\u3057\u305f\u3002<br>\u3059\u306a\u308f\u3061\u3001<span class=\"keiko_yellow\">RET\u306b\u3088\u308b\u7b4b\u529b\u5411\u4e0a\u306f\u91cf\u3088\u308a\u3082\u7279\u7570\u6027\uff08\u5f37\u5ea6\uff09\u304c\u512a\u5148\u3055\u308c\u308b\u3002<\/span><\/p>\n<h4 id=\"i-6\"><span class=\"ez-toc-section\" id=\"%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E9%A0%BB%E5%BA%A6\"><\/span><span class=\"main-c\">\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u9031\u3042\u305f\u308a\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u91cf\u304c\u4e00\u81f4\u3059\u308b\uff0f\u3057\u306a\u3044\u306b\u95a2\u308f\u3089\u305a\u3001<span class=\"keiko_yellow\">\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6\u306f\u7b4b\u529b\u306e\u5411\u4e0a\u306b\u306f\u5f71\u97ff\u3057\u306a\u3044\u3002<\/span><\/p>\n<h4 id=\"i-7\"><span class=\"ez-toc-section\" id=\"%E4%BC%91%E6%81%AF%E6%99%82%E9%96%93\"><\/span><span class=\"main-c\">\u4f11\u606f\u6642\u9593<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span class=\"keiko_yellow\">\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u7a4d\u3093\u3067\u3044\u308b\u4eba\u306b\u3068\u3063\u3066\u306f2~5\u5206\u306e\u4f11\u606f\u6642\u9593\u304c\u7b4b\u529b\u5411\u4e0a\u306b\u6709\u52b9\u3002<\/span><br>\u305f\u3060\u3057\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u7d4c\u9a13\u3084\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5185\u5bb9\u306b\u3088\u3063\u3066\u306f\u9577\u3044\u4f11\u606f\u6642\u9593\u306f\u52b9\u679c\u7684\u3067\u306f\u306a\u3044\u3002<\/p>\n<h4 id=\"i-8\"><span class=\"ez-toc-section\" id=\"%E3%81%9D%E3%81%AE%E4%BB%96%E3%81%AE%E5%A4%89%E6%95%B0\"><\/span><span class=\"main-c\">\u305d\u306e\u4ed6\u306e\u5909\u6570<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6642\u523b\u3001\u7b4b\u7dca\u5f35\u6642\u9593\u306e\u9577\u3055\u3001\u30b9\u30b1\u30b8\u30e5\u30fc\u30eb\u306b\u5bfe\u3059\u308b\u81ea\u4e3b\u6027\u306e\u6709\u7121\u3001\u8840\u6d41\u5236\u9650\u306e\u6709\u7121\u3001\u9023\u7d9a\u5b9f\u65bd\u65e5\u306e\u6709\u7121\u3001\u306a\u3069\u306f\u7b4b\u529b\u306e\u5411\u4e0a\u306b\u5f71\u97ff\u3057\u306a\u3044\u3002<\/p>\n<p>\u591a\u95a2\u7bc0\u7a2e\u76ee\u306f\u5358\u95a2\u7bc0\u7a2e\u76ee\u3088\u308a\u3082\u52b9\u679c\u7684\u3067\u3042\u308b\u3068\u8003\u3048\u3089\u308c\u308b\u3002<br>\u8a08\u753b\uff08\u30d4\u30ea\u30aa\u30c0\u30a4\u30ba\uff09\u3055\u308c\u305f\u30d7\u30ed\u30b0\u30e9\u30e0\u306f\u305d\u3046\u3067\u306a\u3044\u30d7\u30ed\u30b0\u30e9\u30e0\u3088\u308a\u3082\u52b9\u679c\u7684\u3002<\/p>\n\n<h3 id=\"i-9\"><span class=\"ez-toc-section\" id=\"%E7%AD%8B%E8%82%A5%E5%A4%A7%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%AE%E7%A7%91%E5%AD%A6%E7%9A%84%E6%A0%B9%E6%8B%A0\"><\/span>\u7b4b\u80a5\u5927\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u79d1\u5b66\u7684\u6839\u62e0<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 id=\"i-10\"><span class=\"ez-toc-section\" id=\"%E8%B2%A0%E8%8D%B7-2\"><\/span><span class=\"main-c\">\u8ca0\u8377<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u7b4b\u80a5\u5927\u306e\u305f\u3081\u306eRET\u3067\u306f\u9ad8\u8ca0\u8377\u306f\u5fc5\u8981\u3067\u306f\u306a\u3044\u3002<br><span class=\"keiko_yellow\">30~50%1RM\uff08\u4f4e\u8ca0\u8377\uff09\u3068&gt;70%1RM\uff08\u9ad8\u8ca0\u8377\uff09\u3092\u305d\u308c\u305e\u308c\u75b2\u52b4\u56f0\u618a\u307e\u3067\u53cd\u5fa9\u3057\u305f\u5834\u5408\u3001\u3069\u3061\u3089\u3082\u540c\u69d8\u306b\u7b4b\u80a5\u5927\u3059\u308b\u3002<\/span><\/p>\n<h4 id=\"i-11\"><span class=\"ez-toc-section\" id=\"%E9%87%8F-2\"><\/span><span class=\"main-c\">\u91cf<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u91cf\u306e\u5897\u52a0\u306f\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u7d4c\u9a13\u306e\u306a\u3044\u4eba\u3088\u308a\u3082\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u7d4c\u9a13\u306e\u3042\u308b\u4eba\u306e\u65b9\u304c\u7b4b\u80a5\u5927\u306b\u5927\u304d\u304f\u5f71\u97ff\u3059\u308b\u3002\u305f\u3060\u3057\u3001<span class=\"keiko_yellow\">\u540c\u4e00\u7b4b\u7fa4\u3042\u305f\u308a\u6700\u5927\u3067\u903115\u30bb\u30c3\u30c8\u4ee5\u4e0b\u304c\u671b\u307e\u3057\u3044\u3002\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u7d4c\u9a13\u306e\u306a\u3044\u4eba\u306f\u540c\u4e00\u7b4b\u7fa4\u3042\u305f\u308a\u9031\u306b10\u56de\u4ee5\u4e0a\u306e\u53cd\u5fa9\u304c\u5fc5\u8981<\/span>\u3067\u3042\u308b\u3002<\/p>\n<h4 id=\"i-12\"><span class=\"ez-toc-section\" id=\"%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E9%A0%BB%E5%BA%A6-2\"><\/span><span class=\"main-c\">\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6\u3092\u5897\u3084\u3057\u3066\u3082\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u91cf\u304c\u7b49\u3057\u3051\u308c\u3070\u7b4b\u80a5\u5927\u306b\u306f\u5f71\u97ff\u3057\u306a\u3044\u304c\u3001<span class=\"keiko_yellow\">\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u91cf\u3092\u5897\u5927\u3055\u305b\u308b\u305f\u3081\u306b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6\u3092\u5897\u3084\u3059\u3053\u3068\uff08\u4f8b\u3048\u3070\u90311\u56de\u3092\u90313\u56de\u306b\uff09\u306f\u3001\u7b4b\u3092\u80a5\u5927\u3055\u305b\u308b\u53ef\u80fd\u6027<\/span>\u304c\u3042\u308b\u3002<\/p>\n<h4 id=\"i-13\"><span class=\"ez-toc-section\" id=\"%E4%BC%91%E6%81%AF%E6%99%82%E9%96%93-2\"><\/span><span class=\"main-c\">\u4f11\u606f\u6642\u9593<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span class=\"keiko_yellow\">\u30bb\u30c3\u30c8\u9593\u306e\u4f11\u606f\u6642\u9593\u309260\u79d2\u4ee5\u4e0a\u306b\u5897\u52a0\u3055\u305b\u308b\u3053\u3068\u304c\u7b4b\u80a5\u5927\u306b\u8ca2\u732e\u3059\u308b\u53ef\u80fd\u6027<\/span>\u304c\u3042\u308b\u3002\u305f\u3060\u3057\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u540c\u69d8\u306b\u3001\u4f11\u606f\u6642\u9593\u306e\u5f71\u97ff\u306f\u5b9f\u65bd\u3059\u308b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u5185\u5bb9\u306b\u3088\u3063\u3066\u7570\u306a\u308b\u3092\u8003\u3048\u3089\u308c\u308b\u3002<\/p>\n<h4 id=\"i-14\"><span class=\"ez-toc-section\" id=\"%E3%81%9D%E3%81%AE%E4%BB%96%E3%81%AE%E5%A4%89%E6%95%B0-2\"><\/span><span class=\"main-c\">\u305d\u306e\u4ed6\u306e\u5909\u6570<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6642\u523b\u3001\u53ce\u7e2e\u901f\u5ea6\u3001\u591a\u95a2\u7bc0vs\u5358\u95a2\u7bc0\u3001\u30bb\u30c3\u30b7\u30e7\u30f3\u9593\u306e\u65e5\u6570\u3001\u8840\u6d41\u5236\u9650\u3001RET\u5909\u6570\u306b\u5bfe\u3059\u308b\u81ea\u4e3b\u6027\u306e\u6709\u7121\u3001\u306a\u3069\u306f\u3001\u7b4b\u80a5\u5927\u306b\u307e\u3063\u305f\u304for\u307b\u3068\u3093\u3069\u5229\u76ca\u304c\u306a\u3044\u3068\u8003\u3048\u3089\u308c\u308b\u3002<\/p>\n<p><span class=\"keiko_yellow\">\u4f38\u5f35\u6027\uff08\u30a8\u30ad\u30bb\u30f3\u30c8\u30ea\u30c3\u30af\uff09\u7b4b\u6d3b\u52d5\u306e\u307f\u306eRET\u306f\u3001\u77ed\u7e2e\u6027\uff08\u30b3\u30f3\u30bb\u30f3\u30c8\u30ea\u30c3\u30af\uff09\u53ce\u7e2e\u306e\u307f\u306eRET\u3088\u308a\u3082\u7b4b\u80a5\u5927\u306b\u52b9\u679c\u304c\u3042\u308b\u3002<\/span><\/p>\n<h4 id=\"i-15\"><span class=\"ez-toc-section\" id=\"%E5%8A%AA%E5%8A%9B%E3%81%AE%E5%BA%A6%E5%90%88%E3%81%84\"><\/span><span class=\"main-c\">\u52aa\u529b\u306e\u5ea6\u5408\u3044<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u540c\u3058\u5f37\u5ea6\u3001\u91cf\u3001\u53cd\u5fa9\u56de\u6570\u3067\u75b2\u52b4\u56f0\u618a\u307e\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3059\u308b\u306e\u3067\u3042\u308c\u3070\u3001\u5358\u7d14\u306b\u95a2\u7bc0\u3092\u52d5\u304b\u3059\u3088\u308a\u3082<span class=\"keiko_yellow\">\u5168\u529b\u3067\u7b4b\u53ce\u7e2e\u3055\u305b\u308b\u3088\u3046\u610f\u8b58\uff08\u5185\u90e8\u7126\u70b9\uff09\u3057\u305f\u65b9\u304c\u7b4b\u80a5\u5927\u3057\u3084\u3059\u3044\u3002<\/span><\/p>\n\n\n<p><\/p>\n\n\n<h3 id=\"i-16\"><span class=\"ez-toc-section\" id=\"%E7%AD%8B%E5%8A%9B%E5%BC%B7%E5%8C%96%E3%81%8A%E3%82%88%E3%81%B3%E7%AD%8B%E8%82%A5%E5%A4%A7%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%AB%E3%81%8A%E3%81%91%E3%82%8B%E6%A0%B9%E6%8B%A0%E3%81%AB%E5%9F%BA%E3%81%A5%E3%81%84%E3%81%9F%E6%8E%A8%E5%A5%A8%E4%BA%8B%E9%A0%85\"><\/span>\u7b4b\u529b\u5f37\u5316\u304a\u3088\u3073\u7b4b\u80a5\u5927\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u304a\u3051\u308b\u6839\u62e0\u306b\u57fa\u3065\u3044\u305f\u63a8\u5968\u4e8b\u9805<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-sgb-block-simple sgb-box-simple sgb-box-simple--title-normal sgb-box-simple--with-border\"><div style=\"background-color:#90d581;color:#FFF\" class=\"sgb-box-simple__title\">\u7b4b\u529b\u5f37\u5316\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u63a8\u5968\u4e8b\u9805<\/div><div class=\"sgb-box-simple__body\" style=\"border-color:#90d581;background-color:#FFF\">\n<ul class=\"is-style-sango-list-default wp-block-list\"><li><strong>\u30c6\u30b9\u30c8\u306b\u985e\u4f3c\u3057\u305f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/strong><\/li><li><strong>85%1RM\u4ee5\u4e0a\u306e\u9ad8\u8ca0\u8377<\/strong><\/li><li><strong>\u540c\u4e00\u7b4b\u7fa4\u3042\u305f\u308a\u9031\u306b15\u30bb\u30c3\u30c8\u4ee5\u4e0b<\/strong><\/li><li><strong>2\u5206\u4ee5\u4e0a\u306e\u4f11\u606f\u6642\u9593<\/strong><\/li><li><strong>\u4f53\u91cd1kg\u3042\u305f\u308a1.6g\uff0f\u65e5\u306e\u30bf\u30f3\u30d1\u30af\u8cea\u306e\u6442\u53d6\u3082\u6709\u52b9<\/strong><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-sgb-block-simple sgb-box-simple sgb-box-simple--title-normal sgb-box-simple--with-border\"><div style=\"background-color:#f88080;color:#FFF\" class=\"sgb-box-simple__title\">\u7b4b\u80a5\u5927\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u63a8\u5968\u4e8b\u9805<\/div><div class=\"sgb-box-simple__body\" style=\"border-color:#f88080;background-color:#FFF\">\n<ul 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