EFEKTIVITAS PROGRAM LATIHAN HIGH VOLUME-LOW INTENSITY VS. LOW VOLUME-HIGH INTENSITY TERHADAP PERUBAHAN MASSA OTOT DAN MASSA LEMAK TUBUH PADA POPULASI GYM PEMULA

Abstract

This study aimed to evaluate the effectiveness of High Volume-Low Intensity (HVLI) and Low Volume-High Intensity (LVHI) training programs in influencing changes in muscle mass and fat mass in individuals who had just started exercising at the gym. The study used a quantitative method with a quasi-experimental design. A total of 18 beginners at the gym were sampled and divided into two training groups: the HVLI group (n=12) and the LVHI group (n=9). The training program was implemented for 8 weeks with a frequency of three times per week. Measurements of muscle mass and body fat mass were carried out before and after the program using Bioelectrical Impedance Analysis (BIA). The results showed that both groups experienced a significant increase in muscle mass and a decrease in fat mass (p<0.05). The LVHI group showed a greater increase in muscle mass (p=0.03), while the HVLI group experienced a more pronounced decrease in fat mass (p=0.02). From these findings, it was concluded that the LVHI program was superior in increasing muscle mass, while the HVLI program was more effective in reducing fat mass in beginners at the gym.