Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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01.08.2018 |
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What is more effective? Strength training with a narrow or a wide pyramid system?
Study
Half of the women used a narrow pyramid system. In the first they made 12 reps, in the second set 10 reps and in the third set 8 reps [NPR].
The other half of the women used a wide pyramid system. In the first set they made 15 reps, in the second set 10 reps and in the third set 5 reps [WPR].
Results
The lean body mass and muscle mass also increased in both groups. Again, the researchers found no statistically significant differences between the groups.
When the researchers put all the results together, they discovered the trend that the women who had trained with the wide pyramid system had done a little better on almost all points than the women in the other group. Well, those differences were not statistically significant. But still...
Conclusion
"Although no statistically significant differences were noted between systems, the underlying analysis suggests a potential benefit to performing a wider range of repetitions."
"The implications of our data suggest that different load schemes and set durations may have synergistic, additive effects on enhancing muscle growth. Future studies should attempt to investigate whether outcomes may be mechanistically altered by differences in fiber-type adaptations across repetition ranges."
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