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Int J Sports Med. 2018 Jul;39(8):613-618. doi: 10.1055/a-0634-6454. Epub 2018 Jun 26.

Effects of Modified Pyramid System on Muscular Strength and Hypertrophy in Older Women.

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Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil.
Center for Research in Health Sciences. University of Northern Paraná, Londrina, Brazil.
Exercise Science Department, CUNY Lehman College, Bronx, New York.


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.

[Indexed for MEDLINE]

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