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Effects of modified pyramid system on muscular strength and hypertrophy in older women
dos Santos L, Ribeiro AS, Cavalcante EF, Nabuco HC, Antunes M, Schoenfeld BJ, Cyrino ES
International Journal of Sports Medicine 2018 Jul;39(8):613-618
clinical trial
5/10 [Eligibility criteria: Yes; Random allocation: Yes; Concealed allocation: No; Baseline comparability: Yes; Blind subjects: No; Blind therapists: No; Blind assessors: No; Adequate follow-up: Yes; Intention-to-treat analysis: No; Between-group comparisons: Yes; Point estimates and variability: Yes. Note: Eligibility criteria item does not contribute to total score] *This score has been confirmed*

This study aimed to analyze the effects of a pyramid system performed with two repetition zones on muscular strength and skeletal muscle mass (SMM) in older women. Thirty-nine physically independent older women (67.8 +/- 5.4 years) were randomly assigned into one of two of groups that performed an 8-week resistance training program in an ascending pyramid fashion. Both groups performed 3 sets: a narrow repetition zone (NPR, n = 20) with 12/10/8 repetitions, and a wide repetition zone (WPR, n = 19) with 15/10/5 repetitions. The program consisted of 8 whole-body exercises, performed 3 times a week. Dual-energy x-ray absorptiometry was used to measure SMM, and muscular strength was evaluated by one-repetition maximum (1RM). Both groups increased (p < 0.05) SMM (NPR +4.7%, effect size +0.34; WPR +8.4%, effect size +0.77), and total strength (NPR +11.3%, effect size +0.80; WPR +13.8%, effect size 0.84), without statistical differences between them. Results suggest that both zones of repetitions in a pyramid system are effective strategies to improve muscular strength and muscle growth in older women.

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