Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in welltrained men

Abstract

Purpose The aim of this study was to compare the effects of crescent pyramid (CP) and Drop-set (DS) systems with traditional resistance training (TRAD) with equalized total training volume (TTV) on maximum dynamic strength (1-RM), muscle cross-sectional area (CSA), pennation angle (PA) and fascicle length (FL). Methods Thirty-two volunteers had their legs randomized in a within-subject design in TRAD (3-5 sets of 6-12 repetitions at 75% 1-RM), CP (3-5 sets of 6-15 repetitions at 65-85% 1-RM) and DS (3-5 sets of ~50-75% 1-RM to muscle failure) protocols. Each leg was trained for 12 weeks. Participants had one leg fixed in the TRAD while the contralateral leg performed either CP or DS to allow for TTV equalization. Results The CSA increased significantly and similarly for all protocols (TRAD: 7.6%; CP: 7.5%; DS: 7.8%). All protocols showed significant and similar increases in leg press 45º (TRAD = 25.9%; CP = 25.9%; DS = 24.9%) and leg extension 1-RM loads (TRAD = 16.6%; CP = 16.4%; DS = 17.1%). All protocols increased PA (TRAD = 10.6%; CP = 11.0%; DS = 10.3%) and FL (TRAD = 8.9%; CP = 8.9%; DS = 9.1%) similarly. Conclusion CP and DS systems do not promote greater gains in strength muscle hypertrophy and changes in muscle architecture compared to traditional resistance training.Fundação de Amparo à Pesquisa do Estado de São Paulo (FAPESP)Objetivo: Comparar os efeitos dos sistemas pirâmide crescente (PC) e Drop-set (DS) com o treinamento de força tradicional (TRAD) na força máxima dinâmica (1-RM), área de secção transversa muscular (AST), ângulo de penação (AP) e comprimento do fascículo (CF). Métodos: Trinta e dois voluntários tiveram as pernas aleatorizadas em um design intra-sujeito nas protocolos TRAD (3-5 séries de 6-12 repetições à 75% 1-RM), PC (3-5 séries de 6-15 repetições a 65-85% 1-RM) e DS (3-5 séries à ~50-75% 1-RM até a falha muscular). Cada perna foi treinada por 12 semanas. Os participantes tiveram uma perna fixada no protocolo TRAD, enquanto a perna contralateral realizou a protocolo PC ou DS. Resultados: A AST aumentou significantemente e similarmente para todos os protocolos (TRAD: 7,6%; CP: 7,5%; DS: 7,8%). Todos os protocolos demonstraram aumentos significantes e similares nos valores de 1-RM para o leg press 45º (TRAD = 25,9%; CP = 25,9%; DS = 24,9%) e cadeira extensora (TRAD = 16,6%; CP = 16,4%; DS = 17,1%). O AP e o CF aumentaram significantemente e de maneira similar para todos os protocolos (TRAD = 10,6% e 8,9%, respectivamente; CP = 11,0% e 8,9%, respectivamente; DS = 10,3% e 9,1%, respectivamente). Conclusão: Os sistemas PC e DS não promovem maiores ganhos em força, massa muscular ou arquitetura muscular comparado ao treinamento de força tradicional.FAPESP: 2015/16090-