筋力&栄養ガイド
リフターにも初心者にも役立つ、エビデンスに基づいた読み応えのあるピラー記事。
strength
Beginner Strength Training — Your First 12 Months Under The Bar
strengthA complete starter's guide to barbell training — what to lift, how often, how to add weight, and what to ignore for the first year.
11 min read
筋力比 — あなたの種目間バランスをどう見るか
strengthパワーリフティングのコーチが不均衡を見抜くのに使う、ベンチ/スクワット、デッドリフト/スクワット、ロー/ベンチの比率。「典型的な範囲」とは何で、何ではないか、伸びている種目を壊さずに伸び悩んでいる種目を引き上げる方法を解説します。
9 min read
programming
Push Pull Legs (PPL) Routine — A Practical Hypertrophy Split
programmingA 6-day-a-week split that organizes training around movement patterns, not body parts — and why it remains the most popular intermediate program in 2026.
10 min read
StrongLifts 5×5 — A Complete Guide With Honest Critique
programmingThe 5×5 program is the most popular novice template ever — for good reasons and a few bad ones. Here's how it works, why it works, and when it stops working.
9 min read
Progressive Overload — The Principle Behind Every Strength Program
programmingThe single rule that drives every strength gain — and the five concrete ways to apply it without breaking your back or your patience.
9 min read
RPE徹底解説 — 当てずっぽうなしでトレーニングを自己調整する方法
programmingRPEを使って筋力トレーニングを自己調整(オートレギュレーション)するための完全ガイド。1〜10スケール、その背後にある考え方、そして睡眠不足や忙しい週にプログラムを適応させる方法を解説します。
9 min read
How Long To Rest Between Sets — Strength, Hypertrophy, And Conditioning
programmingThe rest interval between sets is a programming variable, not a coffee break. Different goals demand different rest times — and most lifters get this wrong by orders of magnitude.
8 min read
technique
Squat Form Guide — High-Bar, Low-Bar, And The Cues That Matter
techniqueA complete guide to setting up, descending, and standing up under a loaded barbell — without grinding your knees, your back, or your patience.
10 min read
Deadlift Form Guide — Conventional, Sumo, And The Setup That Saves Your Back
techniqueThe deadlift looks simple — pick up the bar — but the setup is where most reps are won or lost. A complete guide to conventional and sumo, with the cues that translate.
10 min read
Bench Press Form Guide — Setup, Bar Path, And The Cues That Add Pounds
techniqueA complete guide to setting up, descending, and pressing the bar — including the leg drive, arch, and grip choices that separate a strong bench from a frustrating one.
10 min read
Warm-Up Routine For Lifting — General, Specific, And The Stretching Question
techniqueA practical warm-up that takes 10-15 minutes, primes the lifts you're about to do, and skips the static stretching that hurts your top set.
8 min read
cardio
ゾーン2トレーニング — ゾーンの見つけ方、プログラムへの組み込み方、有酸素ベースの育て方
cardio偉大な持久系アスリートを築き上げ、いまや長寿系ポッドキャストの定番となったトレーニング強度。ゾーン2とは実際に何なのか、自分のゾーンを見つける誠実な3つの方法、そして3週目で挫折せずにプログラムに組み込む方法を解説します。
11 min read
Heart Rate Zones Explained — The 5-Zone Model, %MHR vs %HRR vs LT, and What Each Zone Actually Trains
cardioFive training zones, three formulas to derive them, and an honest answer to whether your Garmin's zones are right. Everything you need to set your zones once and stop second-guessing them.
13 min read
VO₂max Explained — What It Is, How to Measure It, and How to Raise It
cardioWhat VO₂max actually measures, why it predicts mortality better than almost any other lab value, and the training that moves the number in 8–12 weeks.
14 min read
nutrition
How To Cut — A Practical Fat-Loss Guide That Preserves Strength
nutritionA complete guide to running a fat-loss phase that gets you leaner without trashing your training, your sleep, or your relationship with food.
10 min read
How To Bulk — A Lean Muscle-Gain Guide Without The Dirty Bulk
nutritionA complete guide to a lean muscle-gain phase — calorie surplus, protein, training, and the honest rate of growth most lifters can actually expect.
10 min read