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European Journal of Applied Physiology

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01-02-2017 | Original Article

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 well-trained men

Authors: Vitor Angleri, Carlos Ugrinowitsch, Cleiton Augusto Libardi

Published in: European Journal of Applied Physiology | Issue 2/2017

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 (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.

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Title: 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 well-trained men
Authors: Vitor Angleri
Carlos Ugrinowitsch
Cleiton Augusto Libardi
Publication date: 01-02-2017
Publisher: Springer Berlin Heidelberg
Published in: European Journal of Applied Physiology / Issue 2/2017
Print ISSN: 1439-6319
Electronic ISSN: 1439-6327
DOI: https://doi.org/10.1007/s00421-016-3529-1

At a glance: The STEP trials

Springer Medicine

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 well-trained men

Abstract

Purpose

Methods

Results

Conclusion

At a glance: The STEP trials

Springer Medicine

Abstract

Purpose

Methods

Results

Conclusion

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