Effectiveness of Free Weight Exercise And Super Set Machine System on Strength and Muscle Hypertrophy

摘要

Muscle hyperthropy is an indicator of muscle strength. Super set system as media in maximizing on weight training. Free burden is generally preferred over machines by athletes for strength training because they involve the incorporation of muscle mass and require greater stabilization. The use of free weights can allow one to gain more muscle mass and strength with regular training. The objective of the research was to know the effectiveness of free weight and machine training methods super sets, the strength and muscle hypertrophy. The experimental with factorial 2x2 was given a tire training program which was composed of maximum repetition (RM) 70% to 8 0% for 3 months. Fifteen lifter athletes were used on this study. The result was Group x interaction time for strength with significance (p = 0.054) with the free weight training group experienced a greater strength increase compared to the machine weight training group (13.9% -8.6%). Thigh flexor thickness increased significantly by 3.9% and 5.1% in the group of machine groups and weight free groups, respectively (p <0.01), without differences between groups. There is a significant tendency for free-load groups for the maximum strength compared to the load-machine group. While hypertrophy there is no difference. The conclusion was free weight exercise more effective than super set machine system.