Research
Neural
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.
Implementing a pyramid training system can significantly improve strength in older women.
StrongSupportsmedium confidence
Both groups increased (P<0.05) total strength (NPR=+ 11.3%, effect size=+ 0.80; WPR=+ 13.8%, effect size=0.84)
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 skeletal muscle mass (SMM) in older women, with NPR showing a +4.7% increase and WPR showing a +8.4% increase.Strong
- There were no statistical differences in SMM and total strength improvements between the narrow and wide repetition zones.Strong
Related findings · Neural
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →