근육 성장: 근력 운동 및 운동 원리

근력 운동은 근육 성장에 필수적이며, 고중량 저반복 또는 저중량 고반복 운동을 통해 근섬유와 근막에 초점을 맞춰야 합니다.

### 근력 운동을 통한 근육 성장 전략
* 💪 "**10년 전에는 몸이 더 이상 커지지 않아서 걱정이 많았어요.** 아무리 많이 먹어도 몸무게가 80kg을 넘지 않았어요. 운동을 더 해도 마찬가지였죠."
* 📚 "남자는 강하고 여자는 건강하다"라는 책을 접하고 스트레스 트레이닝을 시작하면서 **근육이 80kg에서 93kg으로 증가**했습니다.
* 🏋 근육 비대와 근섬유 비대에 대한 이해가 필요하며, **근섬유는 성장을 위해 무거운 중량**을 필요로 하고 **근막은 높은 반복 횟수**를 필요로 합니다.
* 🏋 보디빌더는 **근육 크기를 늘리는 데 집중**하고, 파워 리프터와 역도 선수는 주로 **근육 섬유를 개발**합니다.
* 🔄 근육 비대와 근섬유 비대는 훈련 방법에 관계없이 모두 발생하지만 **그 비율은 훈련 방법에 따라 달라집니다.**
* 🏋 고강도 훈련에 익숙한 사람은 **근력 훈련**에, 근력에 집중하는 사람은 **고반복 훈련**에 집중하는 등 개인의 현재 상태에 맞게 훈련을 조정하는 것이 중요합니다.
* 📈 근력 운동에는 **무게를 늘려 3~5세트 동안 3~5회 반복**하는 것이 좋으며, 근육량 증가에는 **낮은 무게로 8~12세트 동안 3~5회 반복**하는 것이 도움이 됩니다.
* 🔗 근육 성장을 개선하기 위해서는 **운동을 다양화**하고 소홀했던 부위를 단련하는 것이 중요합니다.

Hello, this is Baek Kwang-jang. There are many people who want to bulk up, right? But there are also many people who are worried because their muscles are not growing. Some say you should do low weight and high repetitions, while others say you should do high weight and low repetitions. It must have been very confusing. I was the same. Ten years ago, I was worried because my body wasn't getting bigger. Even if I ate more, my weight wouldn't go over 80kg. Even if I exercised more, it was the same. But now, by chance, I came across a book like Men Are Strong, Women Are Healthy and started trans training. Since then, my body suddenly started to grow. The only thing that changed was stress training. My weight increased from 80kg to 93kg. Of course, I also gained fat along with it.

So in this video, I'm going to talk about why strength training is necessary for muscle growth, the principles behind it, and how to exercise according to each individual's current state to make muscles grow. Therefore, if you are curious about this part, please watch the video until the end. First, you need to understand muscle hypertrophy and muscle fiber hypertrophy. There are two types of muscle hypertrophy. Here, muscles are composed of two types. You can think of it that way. There are muscle fibers that directly exert force, usually called muscle fibers. And there are muscle structures containing nutrients, water, myoglobin, mitochondria, etc., called muscle sarcoplasm. In simpler terms, as I mentioned earlier, muscle fibers refer to the muscle fibers themselves, the actual parts that exert force.

Sarcoplasm is like water inside the muscles, so if you think about the juice coming out of the meat, that's what it is. In other words, the thickness of the muscle can be seen as the sum of the thickness of muscle fibers and sarcoplasm. So, the two main ways to increase them are different. To thicken the muscle fibers themselves, you need to add heavy weights. That's the part where you exert force, right? So, when you do high-weight low-repetition exercises, the muscle fibers grow. Therefore, in practical terms, a person with strong muscles can be considered someone with well-developed muscle fibers. Conversely, to increase sarcoplasm, which is like juice in the muscles, and to increase the size of the muscles, you need to do a lot of repetitions. In other words, it means you need to do low-weight high-repetition training. That's why bodybuilders, powerlifters, and weightlifters...

Muscle size is larger compared to athletes, but they are weaker. It doesn't mean that bodybuilders are absolutely weak in strength compared to them. It means they are slightly weaker than powerlifters or weightlifters. So, you can think of it this way: bodybuilders focus on increasing muscle size as their main goal. Therefore, you should consider someone who has well-developed muscle balance and muscle fibers. On the other hand, powerlifters and weightlifters are people who mainly develop muscle fibers. Have you understood up to here? Now, there's something to pay attention to. Muscle hypertrophy and muscle fiber hypertrophy exhibit the nature of continuity. What does this mean? In any way you train, both muscle fibers and muscle hypertrophy develop. However, the ratio changes depending on the training method.

When we talk about it, when you do high-weight exercises, not only do muscle fibers develop, but also while muscle fibers develop much more, the muscle belly develops a little less. On the contrary, even if you do high-repetition training, muscle fibers do grow, but muscle hypertrophy occurs much more. Have you followed me up to here? The reason I'm talking about this is because usually when people explain this, they just think in a binary way. That's why I mention it first and then move on. Now, everyone has a slightly different exercise style. Let's assume that I was doing high-repetition training with low weight. Then, that person is in a state of being well-adapted to high-volume training. Therefore, you can think that my body is currently in a state where muscle hypertrophy is predominant. In other words, to put it simply, the muscle fibers haven't thickened much, but the juiciness...

It's when it's in a full state, if someone says they fit here, to this person, doing strength training that increases muscle strength can generate more stimuli. The method is simple. Well, for international methods, I will provide a link, but you should increase the weight each time and repeat about 3 to 5 times in one set, and you should do about 3 to 5 sets. I will leave a link to the main text where you can find detailed information about this method because I have recorded a video. Be sure to check it out. Also, if I have been training the lower body with heavy weights, mainly focusing on strength training, then compared to before, you can consider that muscle hypertrophy occurs more dominantly. In other words, you can think of the muscle fibers as thick but not very juicy, in an unappetizing state. Then how do these people

Should I do it? If you do heavy weight high repetition training, it will be very helpful because you need to increase your muscle mass. In other words, if you perform 8 to 12 repetitions with low weight, or even more, 15 to 20 repetitions, for about 3 to 5 sets, it will be very helpful. In my case, I have mainly dealt with strength training. So, I don't have my own videos, but if you watch other YouTube videos or blogs, you will find many methods. It would be good to search for and try them out. If you have watched the video so far, you probably have an idea of the types of exercises and how to set your goals according to your current state. The conclusion is simple: you need to do a variety of exercises. Most likely, many people avoid doing either high repetition with low weight or low repetition with high weight because they don't like it. However, most of what you need is what you have been avoiding.

I didn't do it because I clearly didn't want to do it, so my ability is clearly lacking. Therefore, check carefully what kind of exercise you have been focusing on and what exercises you didn't want to do, and fill in that part. If you work on that, improvements will happen. This video ends here. I will come back with better videos next time. Thank you. It was Baek Kwang-jang.

저중량 고반복? 고중량 저반복? 딱 정해드립니다

스트렝스 트레이닝의 대중화를 이루기 위해 노력합니다

인스타그램 : @easystrength101
비지니스 문의 : qortmdejr123@naver.com
네이버 블로그 : https://blog.naver.com/qortmdejr123


백관장

근육 성장을 위한 근력 운동의 중요성

스트레스 훈련은 연사의 몸무게를 80kg에서 93kg으로 늘릴 수 있었던 핵심 요소였습니다.

근육 성장은 근육 비대와 근섬유 비대의 원리에 의해 영향을 받습니다.

근력 운동은 근육 섬유를 목표로 하고 근육 비대를 촉진하기 때문에 근육 성장에 필요합니다.

근육 발달에서 근육 섬유와 육질의 역할

근섬유는 근육의 두께에 기여하는 반면, 육질은 근육 내부의 '주스'입니다.

근섬유 크기를 늘리려면 무거운 무게와 낮은 반복 횟수가 필요하지만, 근섬유와 근육 크기를 늘리려면 높은 반복 횟수와 낮은 무게가 필요합니다.

보디빌더는 근육 크기에 초점을 맞추는 반면, 파워 리프터와 역도 선수는 근섬유 발달에 우선순위를 둡니다.

근섬유와 근육질 모두 훈련을 통해 발달하지만 그 비율은 훈련 방법에 따라 달라집니다.

고중량 운동은 주로 근섬유 발달을 유도하는 반면, 고반복 운동은 근육 비대에 더 중점을 둡니다.

운동 스타일에 따라 신체의 주된 근육 발달 유형에 영향을 미칠 수 있습니다.

국제적인 방법에서는 근력 운동을 위해 무게를 늘리고 3~5세트에 3~5회 반복할 것을 권장합니다.

저중량 고반복 트레이닝의 이점

고중량 고반복 운동은 근육량을 늘리는 데 도움이 될 수 있습니다.

낮은 중량의 고반복 운동과 높은 중량의 저반복 운동 등 다양한 운동을 병행해야 운동 능력이 향상되는 것을 확인할 수 있습니다.

다양한 훈련 방법에 대한 동영상과 블로그를 시청하고 그동안 피했던 운동을 시도해 보는 것도 피트니스 목표를 달성하는 데 도움이 될 수 있습니다.