Download PDF
Int J Sports Med 2018; 39(08): 613-618
DOI: 10.1055/a-0634-6454
Training & Testing
© Georg Thieme Verlag KG Stuttgart · New York

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

Leandro dos Santos
1   Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil
,
Alex S. Ribeiro
2   Center for Research in Health Sciences. University of Northern Paraná, Londrina, Brazil
,
Edilaine F. Cavalcante
1   Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil
,
Hellen C. Nabuco
1   Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil
,
Melissa Antunes
1   Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil
,
Brad J. Schoenfeld
3   Exercise Science Department, CUNY Lehman College, Bronx, New York
,
Edilson S. Cyrino
1   Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil
› Author Affiliations
Further Information

Publication History



accepted 04 May 2018

Publication Date:
26 June 2018 (online)

Also available at
    Permissions and Reprints

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.

Key words

aging - strength training - pyramidal system - resistance exercises - hypertrophy
 

  • References

  • 1 ACSM. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc 2009; 41: 687-708
    CrossrefPubMedGoogle Scholar
  • 2 Chodzko-Zajko WJ, Proctor DN, Fiatarone Singh MA, Minson CT, Nigg CR, Salem GJ, Skinner JS. American College of Sports Medicine position stand. Exercise and physical activity for older adults. Med Sci Sports Exerc 2009; 41: 1510-1530
    CrossrefPubMedGoogle Scholar
  • 3 Clark BC, Manini TM. Sarcopenia ≠ dynapenia. J Gerontol A Biol Sci Med Sci 2008; 63: 829-834
    CrossrefPubMedGoogle Scholar
  • 4 Clark BC, Manini TM. Functional consequences of sarcopenia and dynapenia in the elderly. Curr Opin Clin Nutr Metab Care 2010; 13: 271-276
    CrossrefPubMedGoogle Scholar
  • 5 Cohen J. A power primer. Psychol Bull 1992; 112: 155-159
    CrossrefPubMedGoogle Scholar
  • 6 Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, Nieman DC, Swain DP. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011; 43: 1334-1359
    CrossrefPubMedGoogle Scholar
  • 7 Harriss DJ, Macsween A, Atkinson G. Standards for ethics in sport and exercise science research: 2018 update. Int J Sports Med 2017; 38: 1126-1131
    Article in Thieme ConnectPubMedGoogle Scholar
  • 8 Kim J, Wang Z, Heymsfield SB, Baumgartner RN, Gallagher D. Total-body skeletal muscle mass: estimation by a new dual-energy X-ray absorptiometry method. Am J Clin Nutr 2002; 76: 378-383
    CrossrefPubMedGoogle Scholar
  • 9 Kraemer WJ, Hakkinen K, Triplett-Mcbride NT, Fry AC, Koziris LP, Ratamess NA, Bauer JE, Volek JS, McConnell T, Newton RU, Gordon SE, Cummings D, Hauth J, Pullo F, Lynch JM, Fleck SJ, Mazzetti SA, Knuttgen HG. Physiological changes with periodized resistance training in women tennis players. Med Sci Sports Exerc 2003; 35: 157-168
    CrossrefPubMedGoogle Scholar
  • 10 Levine JA, Abboud L, Barry M, Reed JE, Sheedy PF, Jensen MD. Measuring leg muscle and fat mass in humans: comparison of CT and dual-energy X-ray absorptiometry. J Appl Physiol (1985) 2000; 88: 452-456
    CrossrefPubMedGoogle Scholar
  • 11 Maden-Wilkinson TM, Degens H, Jones DA, McPhee JS. Comparison of MRI and DXA to measure muscle size and age-related atrophy in thigh muscles. J Musculoskelet Neuronal Interact 2013; 13: 320-328
    PubMedGoogle Scholar
  • 12 Mitchell WK, Williams J, Atherton P, Larvin M, Lund J, Narici M. Sarcopenia, dynapenia, and the impact of advancing age on human skeletal muscle size and strength; a quantitative review. Front Physiol 2012; 3: 260
    PubMedGoogle Scholar
  • 13 Netreba A, Popov D, Bravyy Y, Lyubaeva E, Terada M, Ohira T, Okabe H, Vinogradova O, Ohira Y. Responses of knee extensor muscles to leg press training of various types in human. Ross Fiziol Zh Im I M Sechenova 2013; 99: 406-416
    PubMedGoogle Scholar
  • 14 Netreba AI, Popov DV, Liubaeva EV, Bravyi IaR, Prostova AB, Lemesheva IuS, Vinogradova OL. [Physiological effects of using the low intensity strength training without relaxation in single-joint and multi-joint movements]. Ross Fiziol Zh Im I M Sechenova 2007; 93: 27-38
    PubMedGoogle Scholar
  • 15 Ribeiro AS, Schoenfeld BJ, Fleck SJ, Pina FL, Nascimento MA, Cyrino ES. Effects of traditional and pyramidal resistance training systems on muscular strength, muscle mass, and hormonal responses in older women: a randomized crossover trial. J Strength Cond Res 2017; 31: 1888-1896
    CrossrefPubMedGoogle Scholar
  • 16 Santos L, Cyrino ES, Antunes M, Santos DA, Sardinha LB. Sarcopenia and physical independence in older adults: the independent and synergic role of muscle mass and muscle function. J Cachexia Sarcopenia Muscle 2017; 8: 245-250
    CrossrefPubMedGoogle Scholar
  • 17 Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res 2010; 24: 2857-2872
    CrossrefPubMedGoogle Scholar
  • 18 Schoenfeld BJ, Contreras B, Ogborn D, Galpin A, Krieger J, Sonmez GT. Effects of varied versus constant loading zones on muscular adaptations in trained men. Int J Sports Med 2016; 37: 442-447
    Article in Thieme ConnectPubMedGoogle Scholar
  • 19 Vinogradova OL, Popov DV, Netreba AI, Tsvirkun DV, Kurochkina NS, Bachinin AV, Bravyi IaR, Liubaeva EV, Lysenko EA, Miller TF, Borovik AS, Tarasova OS, Orlov OI. [Optimization of training: development of a new partial load mode of strength training]. Fiziol Cheloveka 2013; 39: 71-85
    PubMedGoogle Scholar