Research
Energy balance
There were no statistical differences in SMM and total strength improvements between the narrow and wide repetition zones.
Both repetition zones are equally effective for muscle and strength gains in older women.
StrongSupportsmedium confidence
without statistical differences between them.
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
- 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
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