PERBEDAAN EFEKTIVITAS METODE SET SYSTEM DAN COMPOUND SET TERHADAP PROGRAM HYPERTROPHY OTOT LENGAN MEMBER FITNESS PION GYM SEMARANG
Abstract
Abstrak
Metode latihan yang sering digunakan member pada program hypertrophy (penambahan massa otot)
yaitu set system dan compound set. Penelitian ini bertujuan menganalisis perbedaan efektivitas latihan
beban menggunakan metode set system dan compound set terhadap hypertrophy otot lengan member
fitness Pion Gym Semarang. Desain penelitian yaitu, true experimental design dengan metode pre
test-post test control grup design. Populasi penelitian adalah seluruh member fitness Pion Gym
Semarang. Sampel berjumlah 20 member diambil dengan teknik purposive sampling. Kelompok
eksperimen 1 diberi metode set system dan kelompok eksperimen 2 diberi metode compound set.
Hasil penelitian rerata hypertrophy kelompok eksperimen 1 otot biceps 32,8±3,01, otot triceps
33,7375±3,17, sedangkan rerata hypertrophy kelompok eksperimen 2 otot biceps 33,295±2,55, otot
triceps 34,335±2,42. Hasil Uji-t data post test otot biceps nilai thitung = 2,21 > 2,10 dan otot triceps
thitung = 2,15 > 2,10 jadi terdapat perbedaan hasil hypertrophy otot lengan biceps dan triceps antara
kelompok eksperimen 1 dan eksperimen 2 setelah diberikan treatment. Simpulan hasil penelitian
adalah metode compound set lebih efektif meningkatkan hasil hypertrophy otot lengan, sehingga
pelatih sebaiknya menerapkan metode compound set untuk meningkatkan hypertrophy otot lengan.
Kata Kunci: Compound Set, Fitness, Hypertrophy, Set System
Abstract
Exercise methods are often used member on the hypertrophy program that is set system and compound set. This
study aims to analyze the differences in the effectiveness of weight training using set system method and
compound set method of arm muscle hypertrophy on Pion Gym Semarang member's. The research design is
true experimental design with pre test-post test control group design method. The research population is all
members of Pion Gym fitness Semarang. Samples totaling 20 members were taken by purposive sampling
technique. Experiment group 1 was given set system method and experiment group 2 was given compound set
method. The results of research, average hypertrophy on experimental group 1 of the biceps muscle is 32,8 ±
3,01, and the triceps muscle is 33,7375 ± 3,17, while average hypertrophy on experimental group 2 of the
biceps muscle is 33,295 ± 2,55, and the muscle triceps is 34.335 ± 2.42. The result of t-test of post test data,
biceps muscle tct = 2,21> 2,10 and triceps tct = 2,15> 2,10 so there is any difference of hypertrophy result of
biceps and triceps muscles between experiment group 1 and experiment 2 group after given treatments.
Conclusion of the research is the compound set method is more effective in improving hypertrophy result of arm
muscle, so the trainer should apply the compound set practice method to improve the arm muscle hypertrophy.
Keywords: Compound Set, Fitness, Hypertrophy, Set System
References
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Lesmana, S.I. 2012. “Perbedaan Pengaruh Metode Latihan Beban Terhadap Kekuatan dan Daya Tahan Otot Biceps Brachialis Ditinjau dari Perbedaan Gender (Studi Komparasi Pemberian Latihan Beban Metode Delorme dan Metode Oxford pada Mahasiswa Fakultas Ilmu Kesehatan dan Fisioterapiâ€. Makalah. Universitas Esa Unggul.
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