The purpose of this study was to investigate the effect of resistance training (RT) performed in a pyramid (PR) versus a traditional (TD) system on muscular strength, muscle mass, and hormonal responses in older women. Twenty-five older women (67.6 +/- 5.1 years, 65.9 +/- 11.1 kg, 154.7 +/- 5.8 cm, and 27.5 +/- 4.5 kg/m2) performed both a TD and PR system RT program in a balanced crossover design. The TD program consisted of 3 sets of 8 to 12 repetition maximum (RM) with a constant load for the 3 sets, whereas the PR system consisted of 3 sets of 12/10/8-RM with incrementally higher loads for each set. Training was performed in 2 phases of 8 weeks each, with a 12-week washout between the 8-week phases. One repetition maximum (1RM) tests were used as measures of muscular strength. Dual x-ray absorptiometry was used to estimate skeletal muscle mass. Testosterone and IGF-1 concentrations were determined preintervention and postintervention after 12 hours fasting. Significant (p <= 0.05) increases were observed in both groups for muscular strength in the 1RM chest press (TD 12.4% and effect size (ES) 0.86 versus PR 11.5% and ES 0.74), knee extension (TD 12.5% and ES 0.61 versus PR 11.8% and ES 0.62), preacher curl (TD 10.9% and ES 0.63 versus PR 8.6% and ES 0.54), and for skeletal muscle mass (TD 3.6% and ES 0.32 versus PR 2.4% and ES 0.24) with no differences between groups. There were no significant (p > 0.05) main effects for IGF-1 and testosterone. The results suggest that the PR and TD systems performed are similarly effective for promoting positive adaptations in muscular strength and hypertrophy in older women.

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