【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

🏆The Scientific Muscle Training Program is Here🏆 ▼Scientifically Based Weight Loss and Diet Program 3.0 https://note.com/workout_enhance/n/nc... ▼Scientifically Based Muscle Hypertrophy and Mass Gain Program 3.0 https://note.com/workout_enhance/n/n2... ◆━━━━━━━━━━━━━━━━━━◆ ※The official LINE account has been discontinued, so the link has been removed. The latest information will be posted on this channel. (As of January 25, 2026) ◆━━━━━━━━━━━━━━━━━━◆ [Ryo's Profile] ・Physical Therapist (National Medical Certification) ・Bodybuilder ・Bodybuilding Coach ・Science Communicator ◆━━━━━━━━━━━━━━━━━━◆ ✅Table of Contents 00:00 Opening 00:59 Anatomy of the Pectoralis Major Muscle 02:25 Mind-Muscle Connection 04:26 Dumbbell Bench Press 05:22 Bench Press 06:42 Low-Incline Dumbbell Press 09:01 Dumbbell Fly 10:07 Cable Fly (Band Push-Up) 11:56 Number of Sets and Frequency for the Pectoralis Major Muscle 13:19 Announcement ◆━━━━━━━━━━━━━━━━━━◆ ▼References The following are 21 articles examining the relationship between muscle hypertrophy and training volume. 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 J...