Center for Research in Health Sciences, University of Northern Paraná, Londrina, Brazil.
Exercise Science Department, CUNY Lehman College, Bronx, New York.
J Strength Cond Res. 2018 Feb;32(2):545-553. doi: 10.1519/JSC.0000000000002326.
Ribeiro, AS, Aguiar, AF, Schoenfeld, BJ, Nunes, JP, Cavalcanti, EF, Cadore, EL, and Cyrino, ES. Effects of different resistance training systems on muscular strength and hypertrophy in resistance-trained older women. J Strength Cond Res 32(2): 545-553, 2018-The purpose of this study was to investigate the effect of resistance training (RT) performed in a pyramid (PR) vs. constant (CT) load system on muscular strength and hypertrophy in resistance-trained older women. Thirty-three older women (69.7 ± 5.9 years, 69.1 ± 15.0 kg, 156.6 ± 6.2 cm, and 28.1 ± 5.4 kg·m) were randomized into 2 groups: one that performed RT with a CT load (n = 16) and another group that performed RT in an ascending PR fashion (n = 17). Outcomes included 1 repetition maximum (RM) tests and assessment of skeletal muscle mass estimated by dual-energy X-ray absorptiometry. The study lasted 32 weeks, with 24 weeks dedicated to preconditioning and 8 weeks for the actual experiment. The RT program was conducted 3 d·wk; the CT consisted of 3 sets of 8-12RM with same load across sets, whereas the PR consisted of 3 sets of 12/10/8RM with incremental loads for each set. A significant (p ≤ 0.05) change from pretraining to posttraining was observed for chest press total strength (CT: pre = 122.8 ± 21.0 kg, post = 128.9 ± 21.4 kg, effect size [ES] = 0.28; PR: pre = 120.5 ± 22.8 kg, post = 125.8 ± 22.9 kg, ES = 0.24) and muscle mass (CT: pre = 21.4 ± 3.6 kg, post = 21.7 ± 3.5 kg, ES = 0.09; PR: pre = 20.9 ± 3.4 kg, post = 21.1 ± 3.4 kg, ES = 0.06) without differences between groups. Results suggest that both systems are effective to improve strength and muscle growth, but PR is not superior to CT for inducing improvements in previously trained older women.
里贝罗、阿吉亚尔、舍恩菲尔德、努内斯、卡瓦略、卡多雷和西里诺。不同抗阻训练体系对老年抗阻训练女性肌肉力量和肥大的影响。《力量与调节研究杂志》32（2）：545-553，2018-本研究旨在探讨在金字塔（PR）与恒定（CT）负荷系统下进行抗阻训练（RT）对老年女性肌肉力量和肥大的影响。33 名老年女性（69.7±5.9 岁，69.1±15.0kg，156.6±6.2cm，28.1±5.4kg·m）随机分为 2 组：一组进行 CT 负荷 RT（n=16），另一组进行 PR 负荷 RT（n=17）。结果包括 1 次重复最大（1RM）测试和双能 X 射线吸收法评估骨骼肌质量。研究持续 32 周，其中 24 周用于预训练，8 周用于实际实验。RT 方案每周进行 3 天；CT 由 3 组 8-12RM 组成，每组之间的负荷相同，而 PR 由 3 组 12/10/8RM 组成，每组的负荷逐渐增加。从预训练到后训练，胸部按压总力量（CT：预=122.8±21.0kg，后=128.9±21.4kg，效应量[ES]=0.28；PR：预=120.5±22.8kg，后=125.8±22.9kg，ES=0.24）和肌肉质量（CT：预=21.4±3.6kg，后=21.7±3.5kg，ES=0.09；PR：预=20.9±3.4kg，后=21.1±3.4kg，ES=0.06）均有显著变化（p≤0.05），但两组之间无差异。结果表明，两种系统均能有效提高力量和肌肉生长，但 PR 对提高先前训练的老年女性的效果并不优于 CT。
