Dapatkah saya menambahkan satu hari angkat Olimpiade ke kekuatan PPL saya dan rutinitas hypertrofi seperti apa?

Menambahkan satu hari latihan angkat beban Olimpiade ke rutinitas PPL (Push, Pull, Legs) dapat meningkatkan kekuatan Anda secara keseluruhan. Berikut adalah rutinitas hipertrofi yang dapat Anda ikuti:

  • Hari 1: Dorong (Olim)

    • Clean and Press
    • Bench Press
    • Triceps Extension

  • Hari 2: Tarik (Olim)

    • Snatch
    • Barbell Row
    • Bicep Curl

  • Hari 3: Kaki (Olim)

    • Squat
    • Deadlift
    • Calf Raise

  • Hari 4: Istirahat

  • Hari 5: Dorong (PPL)

    • Incline Dumbbell Press
    • Lateral Raise
    • Cable Crossovers

  • Hari 6: Tarik (PPL)

    • Bent Over Row
    • Lat Pulldown
    • Face Pull

  • Hari 7: Kaki (PPL)

    • Leg Press
    • Leg Extension
    • Hamstring Curl

Tips:

  • Mulailah dengan beban ringan dan tingkatkan secara bertahap seiring waktu.
  • Fokus pada bentuk yang tepat dan rentang gerak penuh.
  • Istirahat yang cukup (2-3 menit di antara set).
  • Pastikan nutrisi dan hidrasi yang memadai.
  • Dengarkan tubuh Anda dan istirahat saat diperlukan.

Pertanyaan Umum:

  1. Apakah saya dapat menambahkan latihan kardio ke rutinitas ini?

    • Ya, Anda dapat menambahkan latihan kardio pada hari istirahat atau setelah latihan beban.

  2. Berapa lama saya harus mengikuti rutinitas ini?

    • Ikuti rutinitas ini setidaknya selama 8-12 minggu untuk hasil yang optimal.

  3. Apakah saya memerlukan peralatan khusus untuk latihan Olimpiade?

    • Anda memerlukan barbell, weight plate, dan rak squat.

  4. Apakah saya harus menggunakan suplemen?

    • Suplemen seperti protein whey dan creatine dapat bermanfaat, tetapi tidak wajib.

  5. Bagaimana cara saya memantau kemajuan saya?

    • Lacak berat badan yang Anda angkat dan jumlah repetisi yang Anda selesaikan.
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