LATIHAN DOSIS MAKSIMAL DENGAN METODE SIRKUIT  TERHADAP  HYPERTROPHY OTOT BETIS

Isti Dwi Puspita; Hendriana Sri Rejeki

doi:10.22487/tjsspe.v9i1.839

Authors

Isti Dwi Puspita Universitas Tanjungpura
Hendriana Sri Rejeki Universitas Tadulako

DOI:

https://doi.org/10.22487/tjsspe.v9i1.839

Keywords:

kekuatan otot, latihan, intensitas latihan, sirkuit

Abstract

Tujuan latihan salah satunya untuk mendapatkan hypertrophy otot. Hypertrophy otot diyakini juga akan meningkatkan kekuatan. Pembebanan maksimal asumsinya dapat untuk meningkatkan hypertrophy. Tujuan penelitian ini untuk membuktikan latihan intensitas maksimal terhadap hypertrophy pada otot betis (gastrocnemius). Penelitian dilakukan bulan maret sampai April 2021, dengan desain eksperimen pre test post test. Sampel penelitian 10 mahasiswa (4 putri dan 6 putra). Penelitian dilakukan selama 16x pertemuan dengan menggunakan 4 alat (leg press, calf raise, squat dan leg curl). Latihan dilakukan dengan 1-3 kali repetisi, sirkuit dengan recovery perpindahan antar alat 30 detik dan waktu istirahat antar set 4-8 menit, dilakukan 3 set. Pengukuran dilakukan terhadap salah satu betis sebelum perlakuan dan di akhir perlakukan. Data dianalisis dengan menggunakan deskriptif dan uji beda sampel berpasangan. Hasil analisis menjelaskan bahwa dengan 16 perlakukan intensitas maksimal ternyata terjadi peningkatan hypertrophy. Peningkatan yang terjadi ketika dilakukan uji lanjut, dengan uji beda sampel berpasangan ternyata hypertrophy yang terjadi tidak signifikan.

References

Alves, R. C., Prestes, J., Enes, A., de Moraes, W. M. A., Trindade, T. B., de Salles, B. F., … Souza-Junior, T. P. (2020). Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review. Sports, 8(11), 149. https://doi.org/10.3390/sports8110149

Aragon, A. A., & Schoenfeld, B. J. (2020). Magnitude and Composition of the Energy Surplus for Maximizing Muscle Hypertrophy. Strength & Conditioning Journal, 42(5), 79–86.

Bamman, M. M., Roberts, B. M., & Adams, G. R. (2018). Molecular regulation of exercise-induced muscle fiber hypertrophy. Cold Spring Harbor Perspectives in Medicine, 8(6), a029751. https://doi.org/10.1101/cshperspect.a029751

Conceição, M. S., Vechin, F. C., Lixandrão, M., Damas, F., Libardi, C. A., Tricoli, V., … Ugrinowitsch, C. (2018). Muscle Fiber Hypertrophy and Myonuclei Addition. Medicine & Science in Sports & Exercise, 50(7), 1.

Damas, F., Libardi, C. A., & Ugrinowitsch, C. (2018). The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis. European Journal of Applied Physiology, 118(3), 485–500. https://doi.org/10.1007/s00421-017-3792-9

Damas, F., Phillips, S. M., Libardi, C. A., Vechin, F. C., Lixandrão, M. E., Jannig, P. R., … Ugrinowitsch, C. (2016). Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. Journal of Physiology, 594(18), 5209-22. https://doi.org/10.1113/JP272472

Dankel, S. J., Mattocks, K. T., Jessee, M. B., Buckner, S. L., Mouser, J. G., & Loenneke, J. P. (2017). Do metabolites that are produced during resistance exercise enhance muscle hypertrophy? European Journal of Applied Physiology, 117(11), 2125-2135. https://doi.org/10.1007/s00421-017-3690-1

Fernández-Lázaro, D., Díaz, J., Caballero, A., & Córdova, A. (2019). The training of strength-resistance in hypoxia: Effect on muscle hypertrophy. Biomedica, 39(1), 212-220. https://doi.org/10.7705/biomedica.v39i2.4084

Figueiredo, V. C., de Salles, B. F., & Trajano, G. S. (2018). Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training. Sports Medicine, 448(3), 499–505. https://doi.org/10.1007/s40279-017-0793-0

Fink, J., Schoenfeld, B. J., & Nakazato, K. (2018). The role of hormones in muscle hypertrophy. Physician and Sportsmedicine, 46(1), 129–134. https://doi.org/10.1080/00913847.2018.1406778

Fukada, S. ichiro, Akimoto, T., & Sotiropoulos, A. (2020). Role of damage and management in muscle hypertrophy: Different behaviors of muscle stem cells in regeneration and hypertrophy. Biochimica et Biophysica Acta - Molecular Cell Research, 1867(9), 118742. https://doi.org/10.1016/j.bbamcr.2020.118742

Grgic, J., Mikulic, P., Podnar, H., & Pedisic, Z. (2017). Effects of linear and daily undulating periodized resistance training programs on measures of muscle hypertrophy: A systematic review and meta-analysis. PeerJ, 22(5), e3695. https://doi.org/10.7717/peerj.3695

Grgic, J., Schoenfeld, B. J., & Mikulic, P. (2020). Effects of plyometric vs. resistance training on skeletal muscle hypertrophy: A review. Journal of Sport and Health Science. https://doi.org/10.1016/j.jshs.2020.06.010

Hornsby, W. G., Gentles, J. A., Haff, G. G., Stone, M. H., Buckner, S. L., Dankel, S. J., … Loenneke, J. P. (2018). What is the impact of muscle hypertrophy on strength and sport performance? Strength and Conditioning Journal, 40(6), 99–111. https://doi.org/10.1519/SSC.0000000000000432

Joanisse, S., Lim, C., McKendry, J., Mcleod, J. C., Stokes, T., & Phillips, S. M. (2020). Recent advances in understanding resistance exercise training-induced skeletal muscle hypertrophy in humans. F1000Research, 141(9), F1000. https://doi.org/10.12688/f1000research.21588.1

Karlsen, A., Soendenbroe, C., Malmgaard-Clausen, N. M., Wagener, F., Moeller, C. E., Senhaji, Z., … Mackey, A. L. (2020). Preserved capacity for satellite cell proliferation, regeneration, and hypertrophy in the skeletal muscle of healthy elderly men. FASEB Journal, 34(5), 6418–6436. https://doi.org/10.1096/fj.202000196R

Lixandrão, M. E., Damas, F., Chacon-Mikahil, M. P. T., Cavaglieri, C. R., Ugrinowitsch, C., Bottaro, M., … Libardi, C. A. (2016). Time Course of Resistance Training-Induced Muscle Hypertrophy in the Elderly. Journal of Strength and Conditioning Research, 30(1), 159-63. https://doi.org/10.1519/JSC.0000000000001019

Orssatto, L. B. R., Bezerra, E. S., Shield, A. J., & Trajano, G. S. (2020). Is power training effective to produce muscle hypertrophy in older adults? A systematic review and meta-analysis. Applied Physiology, Nutrition and Metabolism, 45(9), 1031-1040. https://doi.org/10.1139/apnm-2020-0021

Reggiani, C., & Schiaffino, S. (2020). Muscle hypertrophy and muscle strength: Dependent or independent variables? a provocative review. European Journal of Translational Myology, 30(3), 9311. https://doi.org/10.4081/ejtm.2020.9311

Roberts, M. D., Haun, C. T., Vann, C. G., Osburn, S. C., & Young, K. C. (2020). Sarcoplasmic Hypertrophy in Skeletal Muscle: A Scientific “Unicorn” or Resistance Training Adaptation? Frontiers in Physiology, 11, 816. https://doi.org/10.3389/fphys.2020.00816

Schoenfeld, B., & Grgic, J. (2018). Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy. Strength and Conditioning Journal, 40(4), 1. https://doi.org/10.1519/SSC.0000000000000363

Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., … Krieger, J. W. (2016). Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of Strength and Conditioning Research, 30(7), 1805-12. https://doi.org/10.1519/JSC.0000000000001272

Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training. Nutrients. https://doi.org/10.3390/nu10020180

LATIHAN DOSIS MAKSIMAL DENGAN METODE SIRKUIT TERHADAP HYPERTROPHY OTOT BETIS

Authors

DOI:

Keywords:

Abstract

References

Downloads

Published

How to Cite

Issue

Section

License