Abstract :

Background: Non-communicable diseases (NCDs) constitute a major global health problem. In Indonesia, the prevalence of NCDs has increased since 2013, influenced by factors such as increased body fat mass and decreased muscle mass. Maintaining a high percentage of skeletal muscle and a low percentage of body fat is essential for health. One effective strategy to achieve this is resistance training using the push, pull, and leg (PPL) method.
Objective: This study aimed to examine the effect of weight training using the push, pull, and leg method on skeletal muscle percentage and body fat percentage.
Methods: This study employed a quasi-experimental design with a pretest–posttest non-equivalent comparison group approach. A total of 40 participants were recruited using non-probability total sampling. Body composition data were measured using bioelectrical impedance analysis (Omron Karada Scan Body Composition Monitor HBF-375). Data were analyzed using the Shapiro–Wilk test, paired sample t-test, and independent t-test.
Results: Weight training using the push, pull, and leg method had a significant effect on increasing skeletal muscle percentage (p = 0.001) and decreasing body fat percentage (p = 0.001).
Conclusion: Weight training using the push, pull, and leg method is effective in increasing skeletal muscle mass and reducing body fat mass.

---

Keywords :

Body fat mass, Push–Pull–Leg method, Skeletal muscle mass, Weight training.

---

References :

1. World Health Organization (WHO). Non-Communicable Diseases Progress Monitor 2022. World Health Organization; 2022. 233 p.
2. Ministry of Health of the Republic of Indonesia. Main Results of the 2018 Basic Health Research (Riskesdas). Jakarta; 2018.
3. Decree of the Director of Prevention and Control of Non-Communicable Diseases. Action Plan of the Directorate of Prevention and Control of Non-Communicable Diseases (P2PTM) for 2020–2024.
4. Tendean BA, Pangemanan DHC, Sapulete IM. Comparison of body fat percentage before and after Zumba exercise in adult women. J e-Biomedik. 2018;6(2):145–149.
5. Teresa S, Widodo S, Winarni TI. The relationship between body mass index and body fat percentage with maximal oxygen uptake in young adults. Diponegoro Medical Journal. 2018;7(2):840–853.
6. Fruh SM. Obesity: Risk factors, complications, and strategies for sustainable long-term weight management. J Am Assoc Nurse Pract. 2017;29:S3–14.
7. Sherwood L. Human Physiology: From Cells to Systems. 9th ed. Medical Book Publisher; 2018.
8. Schoenfeld B, Grgic J. Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy. Strength Cond J. 2018;40.
9. Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methods. Int J Environ Res Public Health. 2019;16(24).
10. Wewege MA, Desai I, Honey C, Coorie B, Jones MD, Clifford BK, et al. The effect of resistance training in healthy adults on body fat percentage, fat mass, and visceral fat: A systematic review and meta-analysis. Sports Med. 2022;52(2):287–300.
11. Campbell MD, Rutherford ZH. The role of physical activity and exercise in managing obesity and achieving weight loss. Pract Guid to Obes Med. 2018;215–230.
12. Setiawati FS, Mahmudiono T, Ramadhani N, Hidayati KF. Intensity of social media use, exercise habits, and obesity among adolescents at SMA Negeri 6 Surabaya in 2019. Amerta Nutr. 2019;3(3):142.
13. Prasetyo ANY, Apriyant KD. Fundamentals of Weight Training. UNY Press; 2018. p. 1–140.
14. Soethama GRR, Silakarma D, Wiryanthini IAD. Effect of resistance training on increasing pectoralis major and biceps muscle mass in adolescents and adults. Majalah Ilmiah Fisioterapi Indonesia. 2016;2:52–57.
15. Geant VA, Edu P. Using push–pull–legs training: A weight training method for upper-body muscle hypertrophy in amateur athletes. 2021;10:26–37.
16. Nduru Y, Dinata W. Effect of weight training and total body weight resistance exercise on superficial back fat thickness. J Stamina. 2021;7(1):210–219.
17. S W, Umar U, Wellis W. Effect of resistance training methods using fast and slow movements on thigh muscle hypertrophy. J Keolahragaan. 2019;5(2):30.
18. Tambing A, Engka JNA, Wungouw HIS. Effect of resistance training intensity on muscle mass. Journal of the Faculty of Medicine, Sam Ratulangi University. 2020;8(1):1–10.
19. Karina ML, Irianto JP, Mansur M. Effect of squat training using free weights and gym machines on muscle strength, power, and hypertrophy. J Keolahragaan. 2018;6(2):150–161.
20. Grgic J, Garofolini A, Orazem J, Sabol F, Schoenfeld BJ, Pedisic Z. Effects of resistance training on muscle size and strength in very elderly adults: A systematic review and meta-analysis of randomized controlled trials. Sports Med. 2020;50(11):1983–1999.
21. Harris MB, Kuo CH. Challenges in the theory of fat burning through exercise. Front Physiol. 2021;12:1–5.
22. Kolnes KJ, Petersen MH, Lien-Iversen T, Højlund K, Jensen J. Effect of exercise training on fat loss: Energetic perspectives and the role of improved adipose tissue function and body fat distribution. Front Physiol. 2021;12:1–14.
23. Kistner TM, Pedersen BK, Lieberman DE. Interleukin-6 as an energy allocator in muscle tissue. Nat Metab. 2022;4(2):170–179.
24. Uga MA, Pangemanan DHC, Marunduh S. Effect of resistance training on triglyceride levels in the elderly at Lembean Nursing Home. J e-Biomedik. 2015;3(1):8–12.
25. Willis LH, Slentz CA, Bateman LA, Shields AT, Piner LW, Bales CW, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol. 2012;113(12):1831–1837.