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Effects of Modified Pyramid System on Muscular Strength and Hypertrophy in Older Women.
Int J Sports Med. 2018 Jul; 39(8):613-618.IJ

Abstract

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.

Authors+Show Affiliations

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.Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil.Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil.Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil.Exercise Science Department, CUNY Lehman College, Bronx, New York.Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil.

Pub Type(s)

Journal Article
Randomized Controlled Trial

Language

eng

PubMed ID

29945272

Citation

Dos Santos, Leandro, et al. "Effects of Modified Pyramid System On Muscular Strength and Hypertrophy in Older Women." International Journal of Sports Medicine, vol. 39, no. 8, 2018, pp. 613-618.
Dos Santos L, Ribeiro AS, Cavalcante EF, et al. Effects of Modified Pyramid System on Muscular Strength and Hypertrophy in Older Women. Int J Sports Med. 2018;39(8):613-618.
Dos Santos, L., Ribeiro, A. S., Cavalcante, E. F., Nabuco, H. C., Antunes, M., Schoenfeld, B. J., & Cyrino, E. S. (2018). Effects of Modified Pyramid System on Muscular Strength and Hypertrophy in Older Women. International Journal of Sports Medicine, 39(8), 613-618. https://doi.org/10.1055/a-0634-6454
Dos Santos L, et al. Effects of Modified Pyramid System On Muscular Strength and Hypertrophy in Older Women. Int J Sports Med. 2018;39(8):613-618. PubMed PMID: 29945272.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Effects of Modified Pyramid System on Muscular Strength and Hypertrophy in Older Women. AU - Dos Santos,Leandro, AU - Ribeiro,Alex S, AU - Cavalcante,Edilaine F, AU - Nabuco,Hellen C, AU - Antunes,Melissa, AU - Schoenfeld,Brad J, AU - Cyrino,Edilson S, Y1 - 2018/06/26/ PY - 2018/6/27/pubmed PY - 2018/7/24/medline PY - 2018/6/27/entrez SP - 613 EP - 618 JF - International journal of sports medicine JO - Int J Sports Med VL - 39 IS - 8 N2 - 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. SN - 1439-3964 UR - https://www.unboundmedicine.com/medline/citation/29945272/Effects_of_Modified_Pyramid_System_on_Muscular_Strength_and_Hypertrophy_in_Older_Women_ L2 - http://www.thieme-connect.com/DOI/DOI?10.1055/a-0634-6454 DB - PRIME DP - Unbound Medicine ER -