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Why Choose Resistance Training?

Resistance training, often associated with lifting weights and building muscles, offers a multitude of benefits that extend far beyond the realm of bodybuilding and athleticism. It is a comprehensive form of exercise that can enhance your overall health and wellbeing, making it an excellent choice for individuals of all ages.

Physical Benefits:

1. Muscle Hypertrophy and Strength: One of the most apparent benefits of resistance training is muscle hypertrophy – the increase in muscle size. When you engage in this type of training, you create microscopic tears in your muscle fibers. Your body repairs these tears, and in the process, your muscles grow larger and stronger. This process is crucial not just for athletes but for everyone, as it aids in daily activities and overall physical function.

2. Improved Bone Health: Resistance training is also beneficial for bone health. It increases bone density, which reduces the risk of osteoporosis, a condition where bones become weak and brittle. This aspect is particularly beneficial for the elderly, helping them maintain their independence and reducing the risk of falls and fractures.

3. Enhanced Metabolism and Fat Loss: Engaging in resistance training can lead to an increased metabolic rate, which in turn can contribute to more effective weight management and fat loss. This type of exercise not only helps burn calories during the workout but also post-exercise, as your body continues to burn calories while repairing and building muscle tissues.

Mental Health Benefits:

1. Stress Reduction and Improved Mood: Regular resistance training has been shown to reduce symptoms of anxiety and depression. Exercise releases endorphins, often known as 'feel-good hormones', which can lift your mood and reduce stress levels.

2. Cognitive Benefits: There is growing evidence suggesting that regular physical activity, including resistance training, can enhance cognitive function. This is especially beneficial as one ages, as it can contribute to a lower risk of cognitive decline and dementia.

3. Increased Self-Esteem and Confidence: Achieving physical fitness goals through resistance training can lead to increased self-esteem and confidence. This psychological benefit is a powerful motivator, encouraging continued participation in exercise.

Benefits for the Elderly:

1. Combatting Age-Related Muscle Loss: As we age, we naturally lose muscle mass – a condition known as sarcopenia. Resistance training can significantly slow down this process, helping older adults maintain muscle strength and functional ability.

2. Improved Balance and Coordination: For the elderly, balance and coordination are crucial in preventing falls. Resistance training strengthens the muscles and joints, enhancing overall balance and coordination.

In summary:

Resistance training is adaptable to your personal fitness level and goals. Whether you are just starting out or have been exercising for years, you can tailor resistance training to meet your needs. It can be done with equipment like weights and machines, or with bodyweight exercises, making it versatile and accessible.

Moreover, resistance training can be integrated into a broader exercise regime that includes cardio and flexibility training, providing a well-rounded approach to fitness. This holistic approach to exercise is beneficial for physical and mental health, contributing to a higher quality of life.

In summary, resistance training is more than just lifting weights. It's a key component of a healthy lifestyle, offering a wide range of benefits for the body and mind. Whether you're looking to build muscle, improve your bone health, enhance your metabolism, reduce stress, or simply maintain functional independence as you age, resistance training can be a valuable and rewarding part of your fitness routine.


How can strength training build healthier bodies as we age? | National Institute on Aging (

A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults | British Journal of Sports Medicine (

Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation | Journal of the International Society of Sports Nutrition | Full Text (





1. 筋肉の肥大と強さ: レジスタンストレーニングのもっとも顕著な利点は、筋肉の肥大、つまり筋肉のサイズの増加です。このタイプのトレーニングを行うと、筋繊維に微細な損傷が生じ、体がこれを修復する過程で筋肉が大きく、より強くなります。このプロセスはアスリートだけでなく、日常活動や全体的な身体機能に役立つため、すべての人にとって重要です。


2. 骨の健康の改善: 骨密度を高め、骨粗しょう症のリスクを減らすことができます。これは特に高齢者にとって有益であり、独立した生活を維持し、転倒や骨折のリスクを減らすことに役立ちます。


3. 代謝の向上と脂肪減少: レジスタンストレーニングにより、代謝率が上がり、体重管理と脂肪減少に寄与します。この種類の運動は、運動中だけでなく、運動後も筋肉の修復と構築の際にカロリーを消費し続けます。




1. ストレスの軽減と気分の改善: 定期的なレジスタンストレーニングは、不安やうつ症状を軽減することが示されています。運動により「気分を良くするホルモン」として知られるエンドルフィンが放出され、気分をリフトさせ、ストレスレベルを下げます。


2. 認知機能の利点: 定期的な身体活動、特にレジスタンストレーニングは、認知機能の向上に貢献します。これは年を取るにつれて特に有益であり、認知機能の衰退や認知症のリスクを減らすことに寄与します。


3. 自尊心と自信の増加: レジスタンストレーニングを通じて身体的な目標を達成することは、自尊心と自信を高めます。この心理的な利点は、運動を続けるための強力な動機付けとなります。




1. 加齢に伴う筋肉量の減少への対抗: 加齢とともに自然に筋肉量が減少しますが、レジスタンストレーニングによってこの過程を大幅に遅らせることができます。これにより、高齢者は筋力と機能能力を維持するのに役立ちます。


2. バランスと調整能力の向上: 高齢者にとって、バランスと調整能力は転倒を防ぐために非常に重要です。レジスタンストレーニングは筋肉や関節を強化し、全体的なバランスと調整能力を向上させます。











- 国立老化研究所: How can strength training build healthier bodies as we age? | National Institute on Aging (

- 英国スポーツ医学ジャーナル: A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults | British Journal of Sports Medicine (

- 国際スポーツ栄養学会ジャーナル: Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation | Journal of the International Society of Sports Nutrition | Full Text (

High-Intensity Rest-Pause Training for Hypertrophy

The quest for muscle hypertrophy – an increase in muscle size – is a common goal among fitness enthusiasts, from beginners to advanced lifters. A compelling method that has gained attention for its effectiveness in achieving this goal is High-Intensity Rest-Pause Training. This article will delve into what this method entails, its benefits for hypertrophy, and how both inexperienced and advanced trainers can incorporate it into their routines.

What is High-Intensity Rest-Pause Training?

Rest-Pause Training is a technique where, after performing an exercise to the point of failure, you take a brief rest, only to resume the exercise for more repetitions. This approach increases the intensity of your workout by pushing your muscles beyond their typical thresholds, creating an optimal environment for muscle growth.

The Science Behind Rest-Pause Training for Hypertrophy

The effectiveness of rest-pause training lies in its ability to cause intense muscle stress, which is a key driver for muscle hypertrophy. When muscles are subjected to this high level of strain, it leads to greater muscle fiber recruitment, particularly of fast-twitch fibers known for their growth potential.

A study published in the Journal of Translational Medicine compared traditional training methods to rest-pause training and found that the latter led to greater improvements in both strength and muscle size. This can be attributed to the increased metabolic stress and muscle tension experienced during rest-pause sets.

Adapting Rest-Pause Training for Different Experience Levels

For Beginners: If you're new to fitness, it's crucial to build a foundation of strength and form before jumping into high-intensity techniques like rest-pause training. Begin with a traditional resistance training program and gradually introduce rest-pause sets as you become more comfortable and stronger.

For Advanced Lifters: If you're experienced, rest-pause training can break plateaus and stimulate new muscle growth. Since you're already accustomed to intense workouts, you can handle the additional stress this method demands. Incorporate rest-pause sets into your routine for exercises where you've hit a growth stalemate.

How to Implement Rest-Pause Training

1. Select an Exercise: Choose a compound movement like the bench press, bent-over row, or deadlift.

2. Determine Your Load: Use a weight that allows you to perform 6-10 reps before reaching muscle failure.

3. Perform the First Set to Failure: Push yourself until you can’t complete another rep with good form.

4. Rest Briefly: Take a 15-20 second break.

5. Resume the Set: Perform as many reps as you can, aiming for 3-5 additional reps.

6. Repeat: You can repeat the rest-pause sequence 2-3 times based on your fitness level.

Benefits for Hypertrophy

Rest-pause training efficiently breaks down muscle fibers, which is critical for muscle growth. It allows you to achieve greater muscle fatigue and engage more muscle fibers than traditional sets, making it a powerful tool for hypertrophy.

Safety Considerations

While rest-pause training is effective, it's also demanding. It's essential to listen to your body and not overdo it. Maintain proper form to reduce the risk of injury, and ensure you get adequate rest and nutrition to support recovery.


Rest-pause training offers a unique and effective approach to achieve muscle hypertrophy. It challenges your muscles in new ways, leading to potentially greater growth. Whether you’re a beginner or an advanced lifter, incorporating this method into your routine, with appropriate adjustments and precautions, can help you unlock new levels of muscle development. Remember, the key to successful training is not just the methods you use, but also consistency, proper nutrition, and adequate recovery.






このトレーニング方法は、筋肉に強いストレスを与えることで、特に成長潜在能力が高い速筋繊維の動員を増やします。Translational Medicineの研究では、従来のトレーニング方法と比較して、レストポーズトレーニングの方が筋力と筋肉サイズの向上に効果があることが示されています。






負荷の決定:* 筋肉が限界に達する前に6~10回のリピートができる重量を使用します。

最初のセットを限界まで: 正しいフォームでこれ以上リピートできなくなるまで自分を追い込みます。

短い休息: 15~20秒の休憩を取ります。


繰り返し: フィットネスレベルに応じて、このレストポーズのシーケンスを2~3回繰り返します。







Unlocking the Power of Muscle: How Resistance Training Boosts Glycogen Storage and Utilization

Today, we're delving into a fascinating aspect of physical conditioning – how resistance training, specifically aimed at muscle hypertrophy, significantly improves glycogen storage and utilization in our bodies. Whether you're an aspiring bodybuilder, an athlete, or simply fitness-curious, understanding this biological marvel can be a game-changer in your fitness journey.


 The Glycogen Wonder: Fueling Our Muscles


First things first – what is glycogen? Simply put, it's our body's version of a fuel tank, a storage form of glucose. Glycogen is stashed away primarily in our muscles and liver, ready to be tapped into during physical activities. For the average Joe, these glycogen stores are like a small fuel can, sufficient for daily activities. But for athletes and bodybuilders? It's akin to having a high-capacity fuel tank!


 The Muscular Advantage: More than Just Looks


When we dive into the world of resistance training, particularly in pursuit of muscle hypertrophy (growth in muscle size), we are not just sculpting our bodies, but also transforming them into efficient energy reservoirs. Here's the interesting part – as muscles grow, their ability to store glycogen exponentially increases. Picture this: a bodybuilder with significant muscle mass has a glycogen storage capacity up to 400-500 grams in their muscles alone, compared to a mere 100-120 grams in an average sedentary person.


 Why Bigger Muscles Matter


Larger muscles aren't just about strength and aesthetics; they're akin to having larger storage units for glycogen. This increased storage means that during exercise, there's more fuel readily available for your muscles to use. It's like having a bigger gas tank in your car for a longer journey.


 Training and Metabolic Efficiency


Here’s where it gets more interesting. Regular resistance training not only increases the size of these storage units but also enhances your body's ability to refill them quickly after they've been depleted. Think of it as having not just a bigger gas tank, but also a faster, more efficient fuel pump.


 The Role of Diet


Diet plays a crucial role in this process. Athletes often consume a diet rich in carbohydrates to support glycogen storage. This diet, coupled with resistance training, ensures that their muscles are always primed and ready for action.


 The Takeaway


For fitness enthusiasts, understanding the relationship between muscle hypertrophy through resistance training and glycogen storage and utilization can be a revelation. By embracing a regimen that includes consistent resistance training and appropriate nutrition, anyone can transform their body into a more efficient, high-performing machine. So, next time you hit the gym, remember, you're not just building muscle – you're also supercharging your body's energy reserves!


Whether you're a pro athlete or a fitness newbie, embracing the power of resistance training can lead to significant improvements in your physical performance and overall health. Keep pushing, keep growing, and let those muscles fuel your journey to peak performance! 🏋️‍♂️💪🔥














 Eating for Hypertrophy: A Science-Based Guide

Hypertrophy, or muscle growth, is a primary goal for many fitness enthusiasts and athletes. Achieving hypertrophy isn't just about how you lift weights; it's equally about how you fuel your body. To maximize muscle gains, your diet needs to support your training efforts. Based on scientific research, here are key nutritional strategies to enhance muscle hypertrophy.


 1. Caloric Surplus


For muscles to grow, consuming more calories than you burn is essential. This caloric surplus provides the energy needed for muscle repair and growth. A study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests a surplus of 10-20% above your daily energy expenditure can effectively support hypertrophy while minimizing fat gain.


 2. Protein Intake


Protein is crucial for muscle repair and growth. Research indicates that to optimize hypertrophy, you should consume protein at a rate of 1.6 to 2.2 grams per kilogram of body weight per day. High-quality sources such as lean meats, fish, dairy, and legumes are recommended for their complete amino acid profiles, which are beneficial for muscle repair. A systematic review in the Journal of the International Society of Sports Nutrition highlighted the importance of protein timing, suggesting that spreading protein intake across the day and after workouts can enhance muscle protein synthesis.


 3. Carbohydrates


Carbohydrates are your body's primary energy source during high-intensity workouts. They help replenish glycogen stores in your muscles, which are crucial for recovery and performance. According to a study in the Journal of Applied Physiology, adequate carbohydrate intake can also indirectly support hypertrophy by sustaining performance during workouts, allowing for greater intensity and volume of training.


 4. Fats


While often less emphasized, fats play a significant role in hormone regulation, including hormones like testosterone that are vital for muscle growth. A review in the American Journal of Clinical Nutrition suggests that a moderate fat intake, especially from sources rich in omega-3 fatty acids like fish, nuts, and seeds, can support overall health and hormone balance necessary for hypertrophy.


 5. Hydration


Hydration is crucial for overall health and optimal muscle function. Water is necessary for transporting nutrients to the muscles and removing waste products. Dehydration can impair muscle recovery and growth by affecting protein synthesis and hormonal balance.


 6. Micronutrients


Micronutrients, though required in smaller amounts, support various physiological functions, including muscle contraction and energy production. Vitamins such as B vitamins, and minerals like magnesium, are crucial for metabolic processes involved in muscle growth. Regularly consuming a variety of fruits, vegetables, and fortified foods can help ensure adequate intake of these essential nutrients.


Implementing These Guidelines


To effectively apply these principles, consider the following steps:


- Calculate your daily caloric needs and adjust to create a slight surplus.

- Plan your meals to include adequate protein, carbohydrates, and fats.

- Stay hydrated throughout the day.

- Include a variety of nutrient-dense foods to meet micronutrient needs.

- Find and use foods you like




 1. カロリーサープラス




 2. タンパク質摂取




 3. 炭水化物




 4. 脂質






 5. 水分補給




 6. ミクロ栄養素






- 日々のカロリー必要量を計算し、わずかなサープラスを作成します。

- 適切なタンパク質、炭水化物、脂質を含む食事計画を立てます。

- 一日中、水分補給を続けます。

- ミクロ栄養素のニーズに応えるために、栄養価の高いさまざまな食品を取り入れます。

- 好きな食品を見つけて利用します。