Implementasi Metode Latihan Hypertrophy terhadap Peningkatan Kekuatan dan Massa Otot pada Mahasiswa Sarjana Terapan Kepelatihan Olahraga: An Implementation of the Hypertrophy Training Method to Increase Strength and Muscle Mass in Applied Sports Coaching Undergraduate - Afindra Putro Wiharno; Tri Setyo Utami; Abdul Hafidz; Rachman Widohardhono (Indonesian Strength Conditioning and Coaching Journal, 2026)
ABSTRAK : Latihan hypertrophy merupakan salah satu metode latihan yang bertujuan untuk meningkatkan massa otot dan kekuatan otot melalui program latihan yang dilakukan secara terstruktur, sistematis, dan progresif. Peningkatan massa otot dan kekuatan otot menjadi salah satu komponen penting dalam menunjang kemampuan fisik mahasiswa olahraga. Namun, dalam proses pelaksanaan latihan sering ditemukan bahwa peningkatan kondisi fisik belum optimal karena program latihan yang diberikan belum sesuai dengan prinsip latihan yang tepat. Oleh karena itu, diperlukan penerapan metode latihan hypertrophy yang terencana untuk membantu meningkatkan kemampuan fisik mahasiswa. Penelitian ini bertujuan untuk mengetahui pengaruh implementasi metode latihan hypertrophy terhadap peningkatan kekuatan dan massa otot pada mahasiswa Sarjana Terapan Kepelatihan Olahraga. Penelitian ini menggunakan metode penelitian kuantitatif dengan desain one group pretest-posttest design. Subjek penelitian berjumlah 16 mahasiswa Sarjana Terapan Kepelatihan Olahraga. Program latihan diberikan selama 8 minggu. Instrumen penelitian yang digunakan meliputi pengukuran lingkar dada, lingkar tangan, bench press, dan lat pull down. Data dianalisis menggunakan statistik deskriptif, uji normalitas, dan uji paired sample t-test . Hasil penelitian menunjukkan bahwa nilai rata-rata lingkar dada meningkat dari 90,56 menjadi 93,81, lingkar tangan meningkat dari 28,75 menjadi 29,25, bench press meningkat dari 58,12 menjadi 63,12, dan lat pull down meningkat dari 63,75 menjadi 73,62. Hasil uji paired sample t-test menunjukkan nilai signifikansi seluruh variabel lebih kecil dari 0,05 (p < 0,05), yang menunjukkan adanya peningkatan yang signifikan setelah diberikan program latihan hypertrophy. Berdasarkan hasil penelitian dapat disimpulkan bahwa implementasi metode latihan hypertrophy efektif dalam meningkatkan massa otot dan kekuatan otot mahasiswa Sarjana Terapan Kepelatihan Olahraga. KATA KUNCI : hypertrophy, massa otot, bench press, lat pull down. ABSTRACTS : Hypertrophy training is one of the training methods aimed at increasing muscle mass and muscle strength through structured, systematic, and progressive training programs. Increasing muscle mass and muscle strength is an important component in supporting the physical abilities of sports students. However, in the training process, it is often found that physical condition improvement is not optimal because the training program provided is not in accordance with proper training principles. Therefore, a well-planned hypertrophy training method is needed to help improve students’ physical abilities. This study aimed to determine the effect of implementing the hypertrophy training method on improving muscle strength and muscle mass in Applied Bachelor students of Sports Coaching. This study used a quantitative research method with a one group pretest-posttest design. The research subjects consisted of 16 Applied Bachelor students of Sports Coaching. The training program was conducted for 8 weeks. The research instruments included chest circumference measurement, arm circumference, bench press, and lat pull down. Data were analyzed using descriptive statistics, normality tests, and paired sample t-test . The results showed that the average chest circumference increased from 90.56 to 93.81, arm circumference increased from 28.75 to 29.25, bench press increased from 58.12 to 63.12, and lat pull down increased from 63.75 to 73.62. The results of the paired sample t-test showed that the significance value of all variables was less than 0.05 (p < 0.05), indicating a significant improvement after the hypertrophy training program was implemented. Based on the results of the study, it can be concluded that the implementation of the hypertrophy training method is effective in increasing muscle mass and muscle strength in Applied Bachelor students of Sports Coaching. KEYWORD : hypertrophy, muscle mass, bench press, lat pull down.