Research
Cellular
Both the narrow repetition zone (NPR) and wide repetition zone (WPR) in a pyramid system increased skeletal muscle mass (SMM) in older women, with NPR showing a +4.7% increase and WPR showing a +8.4% increase.
Resistance training using a pyramid system can effectively enhance muscle mass in older women.
StrongSupportsmedium confidence
Both groups increased (P<0.05) SMM (NPR=+ 4.7%, effect size=+ 0.34; WPR=+ 8.4%, effect size=+ 0.77)
Why this rating
Based on study design from abstract.
Source
Effects of Modified Pyramid System on Muscular Strength and Hypertrophy in Older Women
Leandro dos Santos et al. · International Journal of Sports Medicine · 2018
DOI 10.1055/a-0634-6454
rct · n=39Cited 16×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Both the narrow repetition zone (NPR) and wide repetition zone (WPR) in a pyramid system increased total strength in older women, with NPR showing a +11.3% increase and WPR showing a +13.8% increase.Strong
- There were no statistical differences in SMM and total strength improvements between the narrow and wide repetition zones.Strong
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