Effects of Modified Pyramid System on Muscular Strength and Hypertrophy in Older Women
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.
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Acute and longitudinal data suggest a potential hypertrophic benefit to combining loading ranges as part of a structured RT program.
“Both acute [40,41] and longitudinal [83,84,85,86] data suggest a potential hypertrophic benefit to combining loading ranges as part of a structured RT program”
From Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. (2021) · cites this paper as [83]
Cites
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I.-M., Nieman, D. C., & Swain, D. P. (2011) · Medicine & Science in Sports & Exercise · doi:10.1249/mss.0b013e318213fefb · Cited by 9,319 · cited 1× · see citing works
“To counter these deleterious effects, resistance training (RT) has been recommended to older individuals given its well-established ability to elicit positive adaptations in muscular strength and muscle mass [1, 2, 6].”
BackgroundProgression Models in Resistance Training for Healthy Adults
(2009) · Medicine & Science in Sports & Exercise · doi:10.1249/mss.0b013e3181915670 · Cited by 4,332 · see citing works
The mechanisms of muscle hypertrophy and their application to resistance training
Schoenfeld, B. J. (2010) · Journal of Strength and Conditioning Research · doi:10.1519/jsc.0b013e3181e840f3 · Cited by 1,214 · cited 2× · see citing works
“The muscular adaptations induced by RT are dependent on manipulating program variables, with training volume and intensity of load widely considered to be two of the most important variables [1, 17].”
BackgroundSelf-citationFunctional consequences of sarcopenia and dynapenia in the elderly
Clark, B. C., & Manini, T. M. (2010) · Current Opinion in Clinical Nutrition and Metabolic Care · doi:10.1097/mco.0b013e328337819e · Cited by 359 · see citing works
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Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021) · Sports · doi:10.3390/sports9020032 · Cited by 334 · see citing works
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- Authors
- dos Santos, L., Ribeiro, A., Cavalcante, E., Nabuco, H., Antunes, M., Schoenfeld, B., & Cyrino, E.
- Affiliations
- Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil
- Universidade Norte do Paraná (BR)
- Universidade Estadual de Londrina (BR)
- Lehman College (US)
- Venue
- International Journal of Sports Medicine
- Publisher
- Georg Thieme Verlag KG
- Published
- 2018-06-26
- Volume
- 39
- Issue
- 08
- Pages
- 613-618
- ISSN
- 0172-4622 (ISSN-L)
- 1439-3964
- OpenAlex
- W2810157288
- Cited by
- 18
- References
- 5
- Citations by year
- 2026: 1 · 2024: 2 · 2023: 2 · 2022: 1 · 2021: 7 · 2020: 4 · 2019: 1
- FWCI
- 3.26
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- International Journal of Sports Medicine (publishedVersion)
- PubMed (publishedVersion)
- Funders
- Coordenação de Aperfeiçoamento de Pessoal de Nível Superior
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Physiology › Nutrition and Health in Aging
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Keywords
- resistance training, older women, muscle strength, skeletal muscle mass, muscle hypertrophy, one-repetition maximum, aging
- MeSH terms
- Adaptation, Physiological, Aged, Female, Humans, Body Mass Index, Muscle, Skeletal, Muscle Strength, Resistance Training
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