この意識がないとデカくなりません。もったいないです。
横川くんの筋肉ちゃんねる
[{'start': '1.439', 'end': '9.179', 'text': "So today I'm"}, {'start': '9.179', 'end': '14.759', 'text': "going to talk about something important to make your muscles bigger. Well, it's important to keep in mind the important thing to keep in mind when you're doing muscle training. To put it"}, {'start': '15.780', 'end': '21.840', 'text': 'simply, the important thing to do in order to build muscle is to'}, {'start': '19.680', 'end': '22.859', 'text': "lengthen the time that you move your muscles. I think I've"}, {'start': '24.900', 'end': '30.599', 'text': 'said this a few times, maybe somewhere,'}, {'start': '27.480', 'end': '31.800', 'text': 'but lengthening the time of one set,'}, {'start': '30.599', 'end': '34.680', 'text': 'or rather,'}, {'start': '34.680', 'end': '40.260', 'text': 'lengthening the time that the muscles are under load, is something I think is very important for muscle hypertrophy.'}, {'start': '37.739', 'end': '42.180', 'text': 'In that sense,'}, {'start': '40.260', 'end': '44.579', 'text': 'I also do drop sets, and even'}, {'start': '42.180', 'end': '46.559', 'text': "with heavy weights, I try to take my time to lower them, and when I'm"}, {'start': '46.559', 'end': '53.460', 'text': 'conscious of this and'}, {'start': '50.399', 'end': '55.379', 'text': 'move slowly, or rather, when I keep in'}, {'start': '53.460', 'end': '56.100', 'text': "mind that I'm moving with the muscle unloaded, the"}, {'start': '57.059', 'end': '60.239', 'text': "movement naturally becomes stable. That's how I've gotten it. When"}, {'start': '60.239', 'end': '63.300', 'text': 'I'}, {'start': '61.680', 'end': '65.939', 'text': 'do things like bench presses, people say that I'}, {'start': '63.300', 'end': '68.700', 'text': "move like I'm doing a Smith machine,"}, {'start': '65.939', 'end': '71.340', 'text': "but that's because I"}, {'start': '68.700', 'end': '74.280', 'text': 'really do keep a load on my pectoral muscles the whole time, and'}, {'start': '74.280', 'end': '78.000', 'text': 'in order to lengthen the time that the muscles are under tension during that one set, I move slowly, or rather,  The'}, {'start': '78.000', 'end': '83.100', 'text': 'speed at which you'}, {'start': '79.619', 'end': '85.320', 'text': 'move the weight does not release, and as a result of doing this, you'}, {'start': '83.100', 'end': '88.740', 'text': 'end up with that movement. So, the'}, {'start': '85.320', 'end': '89.939', 'text': 'accuracy of your training increases, and'}, {'start': '89.939', 'end': '96.119', 'text': 'I think that the time that the muscles are under tension is extended, which is a great thing, so I'}, {'start': '92.040', 'end': '98.939', 'text': 'think that your muscles will get bigger. I'}, {'start': '98.939', 'end': '103.500', 'text': "think it's good to be conscious of this in any exercise. Well,"}, {'start': '101.040', 'end': '106.079', 'text': "when you're doing something that you can't think of, for example, 4 reps,"}, {'start': '103.500', 'end': '107.159', 'text': 'if you just'}, {'start': '106.079', 'end': '109.979', 'text': 'do it quickly, it will be over in no time,'}, {'start': '107.159', 'end': '111.960', 'text': 'but if you do'}, {'start': '109.979', 'end': '113.939', 'text': '4 or 5 reps with a weight that you can control well, and'}, {'start': '111.960', 'end': '116.220', 'text': 'with a small number of reps, I'}, {'start': '116.220', 'end': '120.360', 'text': 'think it will take a certain amount of time to control and move. The tension time'}, {'start': '117.899', 'end': '122.399', 'text': "will be longer, so that's fine, and I"}, {'start': '122.399', 'end': '126.020', 'text': "also think that doing 10 reps, 12 reps, etc. is good, and that's how it is. So, the"}, {'start': '126.020', 'end': '130.979', 'text': 'weight'}, {'start': '129.420', 'end': '132.840', 'text': 'is light, and I often say that myself,'}, {'start': '130.979', 'end': '135.840', 'text': "but that's a lot. So, I really"}, {'start': '132.840', 'end': '136.800', 'text': 'can lift heavier if I want to, so if I'}, {'start': '136.800', 'end': '139.620', 'text': 'just focus on lifting it, I can lift it up.  It does'}, {'start': '139.620', 'end': '145.739', 'text': "n't matter if you make it work, if you do it, you can"}, {'start': '141.239', 'end': '147.720', 'text': 'definitely increase your weight. For'}, {'start': '145.739', 'end': '150.660', 'text': 'example, in the bench press, I think I'}, {'start': '147.720', 'end': '151.620', 'text': 'did about 110kg in my last chest training, I was trying to do about 119kg,'}, {'start': '151.620', 'end': '154.800', 'text': 'but if you do it'}, {'start': '154.800', 'end': '158.340', 'text': "with bones at 150-160kg, it will increase completely. It's all about how much load is on your muscles at rest, so if you"}, {'start': '164.940', 'end': '169.500', 'text': 'suddenly raise it to 150kg, how much of that load is on your chest at 150km?'}, {'start': '172.560', 'end': '175.680', 'text': 'If so, 100kg, 100kg, 100kg, the vitality of your pectoral muscles, something like that. I do 150kg and then'}, {'start': '175.680', 'end': '178.920', 'text': 'raise it all in one go with my whole body, and'}, {'start': '180.720', 'end': '185.519', 'text': 'rather than only putting 60kg or 70kg on my chest, I do 100kg and'}, {'start': '183.599', 'end': '188.459', 'text': 'want to put 90kg on it.'}, {'start': '185.519', 'end': '189.319', 'text': 'I think it depends on the person,'}, {'start': '188.459', 'end': '192.780', 'text': 'but I'}, {'start': '192.780', 'end': '197.300', 'text': "think it's good to be conscious of this, it's very important. The"}, {'start': '197.940', 'end': '202.980', 'text': "interval interval should be about 23 minutes, and if it's"}, {'start': '200.099', 'end': '204.920', 'text': "more than 3 minutes, it's a bit  I"}, {'start': '202.980', 'end': '208.319', 'text': "think it's too long, but I"}, {'start': '208.319', 'end': '214.560', 'text': "think 2 and a half minutes or anywhere between 2 and 3 minutes is fine. Yes, it's"}, {'start': '211.739', 'end': '217.099', 'text': 'better to calm your breathing. Well, you'}, {'start': '214.560', 'end': '221.400', 'text': 'can calm down in about 2 minutes. But it takes a'}, {'start': '217.099', 'end': '224.640', 'text': 'long time to calm down, and'}, {'start': '221.400', 'end': '226.500', 'text': "if you're alone you're still out of breath, so it"}, {'start': '226.500', 'end': '232.980', 'text': "takes a long time to calm down, and if that happens, you'll rest too much,"}, {'start': '230.340', 'end': '236.220', 'text': "so it's not good to rest too much."}, {'start': '232.980', 'end': '239.599', 'text': "When you're increasing your power, you can intentionally let yourself rest completely and then"}, {'start': '236.220', 'end': '239.599', 'text': 'do it again, but I wonder, I think there was some'}, {'start': '243.599', 'end': '248.940', 'text': 'research that said it'}, {'start': '248.940', 'end': '254.640', 'text': "probably doesn't make a difference whether it's short or long, but I do"}, {'start': '252.599', 'end': '255.540', 'text': "n't know, that"}, {'start': '254.640', 'end': '257.840', 'text': 'feeling is'}, {'start': '255.540', 'end': '257.840', 'text': 'amazing. They'}, {'start': '267.139', 'end': '272.520', 'text': 'say about 2 and a half to 3 minutes. That'}, {'start': '270.300', 'end': '274.740', 'text': "'s about it for me, but depending on the person,"}, {'start': '274.740', 'end': '279.600', 'text': 'there are probably some people who recover in just a minute or so,'}, {'start': '277.919', 'end': '281.400', 'text': "and some people who don't recover in 2 minutes, so I think it depends on the person, so"}, {'start': '283.440', 'end': '287.280', 'text': 'who is it? You'}, {'start': '285.060', 'end': '289.860', 'text': 'can do the basic movements properly, such as pulling'}, {'start': '287.280', 'end': '293.100', 'text': 'out the normal movements or just doing side raises.  If you'}, {'start': '289.860', 'end': '296.460', 'text': 'do that, you put it all together, then raise it up, and'}, {'start': '296.460', 'end': '302.400', 'text': "do something super simple that anyone can understand. I think it's fine to do tricks"}, {'start': '299.940', 'end': '304.040', 'text': "after you've mastered it. If you"}, {'start': '304.040', 'end': '310.380', 'text': "want to add a little ingenuity, I think it's best to first be able to"}, {'start': '307.080', 'end': '313.199', 'text': 'do that properly. I'}, {'start': '310.380', 'end': '315.060', 'text': 'think the fastest way is to be'}, {'start': '313.199', 'end': '317.340', 'text': 'able to do that properly, so I'}, {'start': '315.060', 'end': '318.300', 'text': "think it's"}, {'start': '320.400', 'end': '327.060', 'text': 'about being able to do the basic exercises properly.'}, {'start': '323.759', 'end': '328.440', 'text': 'And also about food, and also supplements,'}, {'start': '328.440', 'end': '334.919', 'text': 'but of course, you need to eat well,'}, {'start': '334.919', 'end': '340.800', 'text': "get enough protein, carbohydrates, and fats, and that's very obvious,"}, {'start': '337.800', 'end': '343.860', 'text': "but it's important to do these obvious things properly every day. I"}, {'start': '348.780', 'end': '353.520', 'text': 'think everyone who is nervous will understand that you should be more conscious of protein, but'}, {'start': '350.759', 'end': '355.740', 'text': "carbohydrates are also extremely important, and I actually think that's"}, {'start': '353.520', 'end': '358.080', 'text': "quite important, so it's"}, {'start': '360.840', 'end': '365.160', 'text': 'very important to get enough carbohydrates and lipids, and make sure you get the right amount of fat, so'}, {'start': '362.699', 'end': '367.860', 'text': 'not just protein, but'}, {'start': '365.160', 'end': '369.660', 'text': 'carbohydrates too. Well, it'}, {'start': '367.860', 'end': '373.500', 'text': "'s obvious, but it's"}, {'start': '369.660', 'end': '375.120', 'text': 'important to be able to do that properly, right? やん English: All you can do is do the'}, {'start': '375.120', 'end': '378.600', 'text': 'basics well to survive. It'}, {'start': '381.060', 'end': '387.539', 'text': "'s not like I'm using any magic or anything, so I just have to do it steadily. This is a"}, {'start': '384.120', 'end': '388.500', 'text': "completely different topic, but recently I've been watching Pokemon."}, {'start': '388.500', 'end': '392.220', 'text': "On days when I'm not working, I do strength training, then when I"}, {'start': '390.840', 'end': '394.199', 'text': 'get home, I'}, {'start': '392.220', 'end': '397.800', 'text': "play Pokemon all the time. I'm"}, {'start': '394.199', 'end': '400.139', 'text': 'living the best life ever. For'}, {'start': '397.800', 'end': '401.819', 'text': "me, it's Pokemon, you know."}, {'start': '401.819', 'end': '405.539', 'text': "There's taurine, tauring, or indomethacin"}, {'start': '404.220', 'end': '409.759', 'text': 'and all that stuff, you know? I'}, {'start': '405.539', 'end': '409.759', 'text': 'use that old stuff really hard. As I was'}, {'start': '410.600', 'end': '416.160', 'text': 'saying just now,'}, {'start': '413.220', 'end': '418.220', 'text': 'when I play Pokemon, I tend to play it however I'}, {'start': '419.759', 'end': '423.560', 'text': 'like,'}, {'start': '420.380', 'end': '423.560', 'text': 'but it'}, {'start': '429.419', 'end': '434.419', 'text': 'becomes like doping, right? I'}, {'start': '431.699', 'end': '434.419', 'text': "want to say it, but you'll"}, {'start': '436.620', 'end': '439.979', 'text': "get cut out. You're right, it seems"}, {'start': '440.699', 'end': '445.460', 'text': 'like you were a Pokemon user,'}, {'start': '443.160', 'end': '445.460', 'text': "do you use it? I'm sure there"}, {'start': '447.199', 'end': '453.900', 'text': 'are people who do that kind of thing.'}, {'start': '450.780', 'end': '456.560', 'text': "Even if you're really hard, if you can play Pokemon, I'll do it. Well,"}, {'start': '456.560', 'end': '462.680', 'text': 'that kind of thing, you know,'}, {'start': '459.720', 'end': '466.680', 'text': "it's an arena game, so it's"}, {'start': '462.680', 'end': '466.680', 'text': 'a little'}, {'start': '467.639', 'end': '470.060', 'text': "dark, isn't it?"}, {'start': '472.340', 'end': '478.460', 'text': 'Sunburn. Is'}, {'start': '474.120', 'end': '478.460', 'text': 'this this, is the room this dark?'}, {'start': '484.680', 'end': '489.180', 'text': "Are the snacks too bright or not? Sunburn. Really sunburn. It's really lame around here. I'm tanned.  I"}, {'start': '489.180', 'end': '493.560', 'text': "can see it's just the tank top"}, {'start': '490.560', 'end': '494.520', 'text': "It's different, you can see it's slanted,"}, {'start': '494.520', 'end': '498.440', 'text': 'I was'}, {'start': '495.120', 'end': '502.500', 'text': 'filming on an island and I was naked so'}, {'start': '498.440', 'end': '503.940', 'text': 'when I put on the microphone I'}, {'start': '502.500', 'end': '505.979', 'text': 'had to stop it and my'}, {'start': '503.940', 'end': '508.680', 'text': 'back too I can'}, {'start': '505.979', 'end': '513.659', 'text': 'see this so I can see this I can see this I can'}, {'start': '508.680', 'end': '514.620', 'text': "see just this part, look look look at this It's just this part that goes round"}, {'start': '514.620', 'end': '521.640', 'text': 'and round like this This'}, {'start': '518.219', 'end': '523.919', 'text': "tape tape It's"}, {'start': '521.640', 'end': '524.820', 'text': "made a really lame room and they're"}, {'start': '524.820', 'end': '527.940', 'text': "using tape to secure the microphone and stuff Oh yeah, you're"}, {'start': '527.940', 'end': '535.519', 'text': "using tape to secure it like this from behind So it's"}, {'start': '530.220', 'end': '535.519', 'text': 'really, really lame'}, {'start': '537.200', 'end': '540.740', 'text': "It's the"}, {'start': '538.940', 'end': '543.120', 'text': "worst I've"}, {'start': '543.120', 'end': '546.540', 'text': "spoken I've spoken Um,"}, {'start': '543.839', 'end': '547.920', 'text': 'well, what did I'}, {'start': '546.540', 'end': '549.980', 'text': "say so it's fine thank you"}, {'start': '551.880', 'end': '558.440', 'text': 'Madmen make bodies It seems that some people'}, {'start': '555.120', 'end': '558.440', 'text': 'have bodies too'}, {'start': '558.660', 'end': '564.500', 'text': 'Protein for those who give courage The'}, {'start': '561.779', 'end': '564.500', 'text': 'Build'}, {'start': '566.660', 'end': '569.720', 'text': '[Music]'}]