ergo-log.com

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

about us

/

contact

/

28.07.2018


What strength training system gives the best results? The pyramid system or the constant load system?

In strength training it does not matter whether you use increasingly larger weights during an exercise, or perform all sets of an exercise with the same load. Brazilian sports scientists from the University of Northern Parana come to this conclusion after an experiment in which 33 women aged 60 and older worked out with weights for 32 weeks.

Study
What strength training system gives the best results? The pyramid system or the constant load system?
The researchers let 33 healthy women, all of whom were sixty years of age or older, training in the same way for half a year. Three times a week the women went to a gym, and each time they trained the most important muscle groups of their bodywith 8 basic exercises. The women did 3 sets per exercise.

Then the real experiment started. The researchers divided the women into 2 groups, and let each group train in a slightly different way. One group used only one load for each exercise. [Constant] With this weight, the women made 8-12 reps. If they could make more reps, they would increase the load a bit.

The other group used different loads. The women used for the first set a load with which they could make just 12 reps, for the second set a heavier load with just 10 reps were possible and finally a slightly heavier load with which they could just make 8. [Pyramid] Just like the other group, this group increased the load if that was possible.

Results
Both groups built up equal strength and muscle mass. Also with regard to the effect on the fat mass, there was no statistically significant difference between the groups.

The figure below is simplified. Click on it, and the full version pops out.


What strength training system gives the best results? The pyramid system or the constant load system?



Conclusion
"We conclude that both resistance training system are effective to improve muscular strength and muscle growth, but the pyramid training system is not superior to constant load system for eliciting improvements in muscular strength and muscle growth in previously trained older women", write the Brazilians.

"Based on the results reported in this study, practitioners can decide which system to use based on personal preference and responsiveness."

Source:
J Strength Cond Res. 2018 Feb;32(2):545-53.

More:
Is it so bad that women prefer strength training with light weights? 16.06.2018
Women with Physique aspirations benefit from a high protein diet 19.04.2018
Just started with strength training? Training to failure isn't necessary, making enough sets is 05.01.2018

Archives:
Strength Training for Women
Strength Training


Strength training without schedule? Then no muscle growth
The low budget fitness centers are mushrooming. That's nice, but one downside of those centers is that visitors without experience are often left to their fate, and have to figure things out for themselves.

What time do you work out? In the longer term it does matter
Do you work out in the early morning or late in the afternoon? For your progression, the time of day when you train has no consequences.

Periodised resistance training just as effective if you surprise your muscles with changing weights
Eight years ago undulating resistance training was all the rage. Now the meta-studies are coming in.