トレーニングメニューを考える上で「絶対的に正しいメニュー」というのは存在しない。
（※当ブログでは意図的に『同じ事をクドいくらい』繰り返しますよ。）
トレーニング方法というのは人によって目的が違う。特にスポーツなどをしている人であれば技術向上が目的になるから鍛える部位も違う。さらに言ってしまえば下手なトレーニングは逆効果で運動能力自体が低下するリスクもある。
有名な例では「片山右京」。1995年のシーズンでは、ハードな筋トレをし過ぎたことが原因し、俊敏性を失い低迷した。また、個人的には清原も筋トレの弊害が出た選手だと思っている。野球はゴルフ同様両手を使って「棒」を振るわけだが大胸筋が邪魔してしまう。その大胸筋を使いこなすためには付けた筋肉を上回る肩や腕の柔軟性が必要となる。ちなみにこのような理由で私はゴルフができない。好きでたまにバッティングセンターへ行くがバットを「振り抜く動作」ができない。これまた筋トレの弊害である。
いずれにせよ一般的に（特にホソニズムの読者層）そこまで競技に没頭することは考えられず、スタイル維持や運動不足解消などがトレーニングの目的だろう。
そういう場合、トレーニングメニューの「基本メニュー」として「10回×3セット」から確実にこなすことをお勧めしたい。トレーニングメニューというのは人によって異なるため、無限のバリエーションが考えられる。ただ、それでも「基本となるメニュー」は必要だ。
だからとりあえず「10回×3セット」を強く勧める（ウオーミングアップは別）。
いかなる部位のトレーニングも10回×3セットやればトレーニングとしての効果は十分見込める。
私の場合はこういう感じだ；
（ベンチプレスを例に）
●通常トレーニング
60kg×10回（ウオーミングアップ）
80kg×10回×3セット（トレーニング）
こんな感じである。ただ、その日の体調で挙がる負荷は微妙に変わるので、そういう場合は調整しても構わない。負荷を軽くしてセット数を増やすという方法も効果的。例えば；
●軽負荷トレーニング
60kg×10回（ウオーミングアップ）
70kg×10回×5セット（トレーニング）
と言った感じ。最初はあくまで「3セット」を基準として、それよりもセット数を増やすのは良いが、セット数を減らすのはNGと決めること。
体調が芳しくないときは確実に3セットこなせる負荷でトレーニングすることである。
この「3セット以上やる！」と決めることはスモールゴールの設定と同じ効果があり、こういう小さな達成感が継続性を強化することに繋がる。
スポーツクラブでよく見かけるのが「1セットだけ」で終わっている人々である。これは何の効果も無い。やる価値の無いことをやる意味はない。継続しないのも当然のことなのよ。
それで「決めること＝ルール化」は継続する上でかなり重要。
前述したが小さな「達成目標」を持つことが大事。
「自分で決めたことをきっちりこなす」ことはメンタルトレーニングにもなる。結局決めたことが未達だと、たかがトレーニングでもその後のモチベーションに影響する。
自宅でやる腕立て伏せでも腹筋でも同じ。
とりあえず10回×3セットなのです。
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