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
rct · n=39Cited 16×
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