Fase1 Filosofi Strength
Test Your Strength Philosophy
Are you ready to challenge your knowledge on strength training and muscle building? This quiz will test your understanding of essential concepts in weightlifting and help you enhance your training strategy.
Topics covered include:
- The muscle-building process
- Progressive overload techniques
- Optimal strength training variables
- Joint mobility considerations
- Proper lifting techniques
Pada latihan beban, kapan anda "Build"/"Membangun" otot?
Ketika sedang latihan beban
Ketika anda merasakan Pump
Ketika anda istirahat setelah latihan
Ketika anda merasa pegel-pegel
Mana yang bukan merupakan "Progressive Overload" (semua variabelnya sama)
Menambah Beban
Mempercepat Gerakan
Menambah Repetisi
Menambah Set
Ketika anda ingin lebih melatih dan memfokuskan "Strength", Variabel Variabel mana yang paling efektif dan tepat
70-100% 1RM, 1-8 repetisi, 3-4 set, 3-5 menit istirahat
70-80% 1RM, 8-12 repetisi, 1-3 menit istirahat
0-50% 1RM, 15 repetisi, 3-5 set, 1-2 menit istirahat
100% 1RM, 1 repetisi, 1-3 set, 5-7 menit istirahat
Sendi/Joint mana yang lebih cenderung tight/kurang "mobile" bagi kebanyakan orang?
Knee
Lower Back
Ankle
Shoulder Blades
Ketika mengangkat beban, apa yang harus kalian persiapkan
Bracing sekencang dan sekuat mungkin
Mengencangkan/bracing sesuai dengan kebutuhan. Semakin berat beban, harus semakin kencang dan brace.
Tidak perlu bracing sama sekali
Harus memfokuskan pernafasan lewat dada
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