Pyramidal resistance training: A brief review of acute responses and long-term adaptations.

INTRODUCTION: One of the most popular training methods in weight rooms is the pyramidal. Despite this, its superiority over traditional training is still speculative. OBJECTIVE: To review the effects of pyramid strength training on acute responses and long-term adaptations of this training method. METHOD: The research was performed in PubMed, BIREME/BVS and Google Scholar databases using the search words in different combinations: 'strength training', 'resistance training', 'resistance exercise', 'strength exercise', 'pyramid', 'system pyramidal', 'crescent pyramid' and 'decrescent pyramid'. As inclusion criteria were considered: studies in English, which compared the effects of pyramidal training versus traditional training on acute responses and long-term adaptations. The TESTEX scale (0-15 points) was used to assess the methodological quality of the studies. RESULTS: This article included 15 studies (6 acute effect studies and 9 longitudinal studies), which evaluated hormonal, metabolic and performance responses, strength gains and muscle hypertrophy of strength training in pyramidal and traditional format. Studies were rated between good and excellent quality. CONCLUSION: The pyramid training protocol was not superior to the traditional protocol on acute physiological responses, strength gains and muscle hypertrophy. From a practical point of view, these findings allow us to say that the manipulation of this training method could be based on issues of periodization, motivation and/or even in personal preference. But, this is based on studies developed with repetition zones between 8 and 12 and/or intensities between 67% and 85% of 1RM.

Interaction effects of different orders of resistance exercises and rest intervals on performances by young athletes.

OBJECTIVE: The purpose of this study was to verify the acute effects of different exercise orders and rest intervals between sets on young athletes performance. METHOD: Sixteen young male football players (73.2 ± 4.8 kg, 177.5 ± 5.1 cm, BMI 23.2 ± 1.1, 19.8 ± 0.9 years) completed six experimental strength training (ST) sessions with different exercise order sequences (A and B) and rest interval lengths (1 min, 3 min, and self-selected).In Sequence A the exercises were: bench press (BP), back squat (BS), biceps curl (BC) and plantar flexion (PF); while Sequence B was performed in the opposite order (i.e. PF, BC, BS and BP).The total work volume (TWV) per exercise (sets x repetitions x load) and per training session (sum of the TWV of all exercises) were evaluated for all ST sessions. RESULTS: BC and PF exercises presented higher TWV in sequence B (p ≤ 0.05). Already, the exercises BP, BS and PF presented higher TWV with 3 min and self-selected rest intervals (p ≤ 0.05). The 3-min and self-selected rest intervals presented higher values of TWV per training session compared to the 1-min rest interval (p ≤ 0.05). CONCLUSION: The exercise order influenced certain exercises (BC and PF), which presented higher TWV when positioned at the beginning of a sequence. While the longer rest intervals (3 min and self-selected) resulted in higher TWV per exercise (BP, BS and PF) and per training session. These results suggest that self-selected rest interval can be implemented to increase training efficiency in young athletes.

The Effect of Exercise Order in Circuit Training on Muscular Strength and Functional Fitness in Older Women.

The purpose of this study was to analyze the effect of different orders of exercises in circuit training on strength and functional fitness in older women over a 12-week period. After 10 repetition maximum (10-RM) and functional fitness baseline testing, thirty older women were randomly assigned into two groups. The exercise order for Group 1 was leg press, wide-grip lat pulldown, knee extension, pec deck fly, plantar flexion and triceps extension; Group 2 performed the same exercises, but in the opposite order: triceps extension, plantar flexion, pec deck fly, knee extension, wide-grip lat pulldown and leg press. Both groups performed the circuit three times with a load that permitted 8 to 10 repetitions per exercise set. Both groups exhibited gains in 10-RM strength and functional fitness test performance (p ≤ 0.05). In Comparing groups, the G1 presented greater strength gains for the wide-grip lat pulldown, while G2 showed higher values for the plantar flexion and triceps extension exercises (p ≤ 0.05). Both circuit exercise orders were effective and could be applied to promote strength and functional fitness gains. However, based on the results for the wide-grip lat pulldown, plantar flexion and triceps extension, it seems that exercise order should be considered when specific muscle weaknesses are a priority, so that these muscles are trained first within a circuit.

Effects of Strength Training Sessions Performed with Different Exercise Orders and Intervals on Blood Pressure and Heart Rate Variability.

This study compared the effect of a strength training session performed at different exercise orders and rest intervals on blood pressure and heart rate variability (HRV). Fifteen trained men performed different upper body exercise sequences [large to small muscle mass (SEQA) and small to large muscle mass (SEQB)] in randomized order with rest intervals between sets and exercises of 40 or 90 seconds. Fifteen repetition maximum loads were tested to control the training intensity and the total volume load. The results showed, significant reductions for systolic blood pressure (SBP) for all sequences compared to baseline and, post-exercise: SEQA90 at 20, 30, 40, 50 and 60 minutes; SEQA40 and SEQB40 at 20 minutes and SEQB90 at 10, 20, 30, 40, 50 and 60 minutes. For diastolic blood pressure (DBP), significant reductions were found for three sequences compared to baseline and, post-exercise: SEQA90 and SEQA40 at 50 and 60 minutes; SEQB40 at 10, 30 and 60 minutes. For HRV, there were significant differences in frequency domain for all sequences compared to baseline. In conclusion, when performing upper body strength training sessions, it is suggested that 90 second rest intervals between sets and exercises promotes a post-exercise hypotensive response in SBP. The 40 second rest interval between sets and exercises was associated with greater cardiac stress, and might be contraindicated when working with individuals that exhibit symptoms of cardiovascular disease.

Influência da frequência semanal do treinamento de força sobre o desempenho funcional em idosas / Influence of the weekly frequency of strength training on functional performance in older women

Introdução: No envelhecimento ocorrem declínios estruturais e funcionais que podem afetar a independência física. O treinamento de força (TF) é capaz de promover melhoras neste quesito, entretanto, poucos experimentos investigaram a influencia da frequência semanal. Objetivo: verificar a influência da frequência semanal do TF sobre o desempenho funcional em idosas. Métodos: 21 mulheres idosas foram divididas em dois grupos que treinavam em uma (G1: n=11) ou duas vezes por semana (G2: n=10). O TF aplicado foi no formato de circuito que consistiu de três passagens com intervalo de 30 segundos entre os exercícios e faixa de repetições entre oito a 10. Resultados: Os resultados demonstraram melhora em relação ao pré-treinamento em todos os testes em ambos os grupos (p<0,05). No entanto, não foram observadas diferenças significativas entre os grupos (p>0,05). Conclusão: O TF é capaz de promover melhoras no desempenho funcional independe da frequência de treinamento.

Introducion: Aging occur declines structural and functional that can to affect physical independence. Objective: Verify the influence of weekly frequency of Strength Training (ST) on functional performance in older women. Methods: 21 older women were divided in two groups that trained in one (G1: n=11) or two times a week (G2: n=10). The ST applied was in format of circuit that consisted of three turns with interval of 30 seconds in between exercises and repetitions between eight and 10. Results: Results showed improvement over pre-training in all tests in both groups (p <0.05). However, no significant differences were observed between groups (p> 0.05). Conclusion: ST is capable of promoting improvements in functional performance regardless of training frequency.

The influence of exercise order on strength performance in post menopause women / A influência da ordem dos exercícios sobre o desempenho da força muscular em mulheres na pós-menopausa

OBJECTIVE: Verify the influence of different exercise orders on the performance of the number of maximal repetitions in older women. METHODS: Twelve older women (65.7 ± 5.6 years, 66.9 ± 9.5 kg, 1.56 ± 0.67 m, 27.4 ± 3.6 kg/m2) underwent four nonconsecutive visits and two different orders of Resistance Training. At the first visit, the volunteers were submitted to anamnesis, anthropometric evaluation and a 10RM test. On the second visit, a re-test of 10RM was performed. On the third and fourth visits, the volunteers performed two exercise sequences: sequence A: bench press, latissimus pulldown close grip, biceps curl, triceps extension; for sequence B the order was inverted. Performance was measured by the number of repetitions in each exercise. To determine differences in performance for sequence A vs. sequence B, repeated measures were performed by two-way ANOVA followed by the Tuckey post-hoc test. RESULTS: The number of repetitions of each exercise varied significantly for the bench press, biceps curl and triceps extension between the exercise sequences. CONCLUSIONS: The order of the exercises performed in a resistance training session can affect the performance in the number of repetitions in older women.

OBJETIVO: Verificar a influência de diferentes sequências de exercícios no desempenho do número de repetições máximas em mulheres idosas. MÉTODOS: Doze mulheres idosas (65,7 ± 5,6 anos, 66,9 ± 9,5 kg, 1,56 ± 0,67 m; 27,4 ± 3,6 kg/m2) foram submetidas a diferentes sequências de exercícios no Treinamento Resistido. Na primeira visita, as voluntárias foram submetidas à anamnese, avaliação antropométrica e teste de 10 RM. Na segunda visita, foi feito um re-teste de 10RM. Na terceira e quarta visita, as voluntárias realizaram as duas sequências: SEQ A - supino horizontal, puxador alto fechado, rosca bíceps e rosca tríceps e, SEQ B - a ordem foi inversa. O desempenho foi medido pelo número de repetições em cada exercício. A fim de verificar as diferenças nos dados obtidos no desempenho em diferentes sequências e séries, foram realizadas medidas repetidas pela ANOVA two-way seguido do teste post-hoc de Tuckey. RESULTADOS: Os resultados demonstraram que o número de repetições de cada exercício variou significativamente entre as sequências nos exercícios de supino horizontal, rosca bíceps e rosca tríceps. CONCLUSÕES: A ordem dos exercícios realizada em uma sessão de treinamento resistido pode afetar o desempenho no número de repetições em mulheres idosas.

Efeito do treinamento de força na potência muscular de membros inferiores de idosos coronariopatas / Effect of resistance training on muscular power of lower limbs of elderly with coronary artery disease

Introdução: A força e a potência muscular têm relação direta com a capacidade funcional de idosos. Objetivo: Verificar o efeito absoluto e relativo da potência muscular de membros inferiores em idosos portadores de doença arterial coronariana. Métodos: Dez homens sedentários participaram de 24 sessões de treinamento de força compostas por 2 séries de 6 a 8 repetições máximas e 1 minuto de intervalo. No início, os exercícios foram: meio agachamento, step, flexão plantar. E após: extensão e flexão dos joelhos, adução e abdução do quadril sentado. A potência muscular foi mensurada nos momentos: pré, após 12 e 24 sessões. Resultados: Após 24 sessões de treinamento de força foram encontrados aumentos na potência muscular absoluta (p< 0.0001) e relativa (p<0.0001; p<0.0001) em relação à condição pré-treinamento, respectivamente. Conclusão: Vinte e quatro sessões de treinamento de força parecem ser suficientes para aumentar a PM absoluta e relativa de idosos coronariopatas. (AU)

Introduction: Strength and muscle power have a direct relationship with functional capacity in elderly people. Objective: Verify absolute and relative gains in muscle power of lower limbs in elderly people with coronary artery disease. Methods: Ten untrained men subjects participated of 24 sessions of resistance training composed by 2 sets of 6 to 8 maximum repetitions and 1 minute rest interval. Initially, the exercises were: half squat, step up and plantar flexion. And after: leg extension, leg curl, seated hip adduction and seated hip abduction. The muscle power was measured at times: pre, post 12 and 24 sessions. Results: After 24 sessions of resistance training were found increases in absolute muscle power (p< 0.0001) and relative (p< 0.0001) regarding the condition pre-training, respectively. Conclusion: Twenty four sessions of resistance training appear to be sufficient to increase absolute and relative muscle power in elderly people with coronary artery disease. (AU)

Comparison of the effect of different modalities of physical exercise on functionality and anthropometric measurements in community-dwelling older women.

The present study aims to assess the effect of different modalities of physical exercises ("Functional Gymnastics"-FG, "Resistance Training"-RT and "Pilates combined with Hydrogymnastics"-PCH) on functional capacity and anthropometric measurements of 148 older women (60 years old or more). A comparative observational study was conducted. Functional and anthropometric measurements were assessed at baseline and after 16 weeks. All groups assessed showed significant changes between baseline and post-training. On the comparison of pre and post-training, differences in anthropometric measurements but not in functional test performance were found. The PCH had greater weight loss compared to the FG and RT, reduction in BMI compared to the FG and RT; reduction in waist compared to the FG and RT, and in hip compared to the RT. Although all groups improved, Pilates/Hydrogymnastics combination was more strongly associated with reductions in weight, BMI, waist and hip measurements but not functionality, than other modalities. These results highlight the role of combination physical exercise training in older women.

Avaliação da força muscular extensora do tronco: influência do gênero e do estado de treinamento / Assessment of muscle strength of extension of trunk: influence of gender and state of training

Introdução: O fortalecimento dos músculos extensores do tronco é importante para prevenção da lombalgia. Porém, não está estabelecido se um treinamento não específico para esta região é suficiente. Objetivo: comparar a força dos extensores do tronco de sujeitos sedentários e praticantes de treinamento resistido (TR) que não realizavam exercícios específicos para esta região. Métodos: Foram recrutados 105 indivíduos saudáveis, (61 homens e 44 mulheres), com média de idade entre 18 e 44 anos que foram divididos em grupos de treinados e sedentários. Os experientes em TR treinavam exercícios de agachamento ou de desenvolvimento. Os demais sujeitos não possuíam experiência no TR. Resultados: Foram observadas diferenças na força entre homens treinados e sedentários (p=0,002) e entre os gêneros (p=0,0003), não foi observado diferença entre mulheres treinadas e sedentárias (p≥0,05). Conclusão: o TR não específico é suficiente para aumentar a força da região lombar em homens. Entretanto, não é suficiente no público feminino.

Introduction: Trunk extensor muscles strength is important for low back prevention pain. However, it is not established whether a non-specific training for this region is sufficient. Objective: Compare trunk muscle extensors strength of the sedentary subjects and resistance training practitioners (RT) who did not perform any specific exercises for this region. Methods: It was recruited 105 healthy subjects (61 men and 44 women) with age between 18 and 44 years who were divided into groups trained and sedentary. Experienced in RT trained squat and military press. The remaining subjects had no experience in RT. Results: There were differences in strength between trained and sedentary men (p = 0.002) and gender (p = 0.0003), there was no difference between women trained and sedentary (p≥0.05). Conclusion: RT non specific increase the strength of the lumbar region in men. However, it is not enough in the female public.

Efeito do treinamento de força no formato de circuito nos níveis de força e desempenho funcional em mulheres idosas / Strength training effect in format circuit in levels of strength and functional performance in elderly women

Introdução: No envelhecimento são observadas alterações funcionais, bioquímicas e morfológicas. Objetivo: Verificar os efeitos de um período de treinamento de força (TF) nos níveis de força e desempenho funcional em mulheres idosas. Materiais e Métodos: Foram recrutadas 20 mulheres idosas (68,6 ± 6,6; anos; 69,7 ± 10,9 kg; 160,0 ± 0,10 cm) sem experiência prévia em TF. O protocolo de TF aplicado foi no formato de circuito com três séries, intervalo de 30 segundos entre cada exercício, faixa de repetições entre oito a dez com carga correspondente a percepção de esforço de cada participante. Os testes funcionais aplicados foram baseados no sênior fitness teste. Resultados: Após o período de intervenção foi observado diferença para o peso corporal, testes funcionais e níveis de força muscular (p<0,05). Conclusões: O TF com duração de apenas oito semanas já é eficaz para promover melhoras nos níveis de força e desempenho funcional em mulheres idosas.

Introduction: In the aging functional, biochemical and morphological changes are observed. Objective: To evaluate the effects of strength training period (ST) in the levels of strength and functional performance in elderly women. Materials and Methods: We recruited 20 elderly women (68.6 ± 6.6; years; 69.7 ± 10.9 kg, 160.0 ± 0.10 cm) without prior experience in ST. The ST protocol was applied in circuit format with three sets of 30 seconds between each exercise, rep range between eight to ten with load of perceived exertion of each participant. The functional tests were applied based on the senior fitness test. Results: After the intervention period was observed for body weight differences, functional tests and strength levels (p <0.05). Conclusions: The ST lasting just eight weeks is already effective to promote improvements in the levels of strength and functional performance in older women.

Efeito hipotensivo no treinamento resistido: influência da massa muscular envolvida / Hypotensive effect in resistance training: influence of muscle mass

Introdução: A massa muscular (MM) solicitada durante o exercício resistido (ER) exerce influência nas respostas cardiovasculares. Objetivo: Comparar o efeito da MM nas respostas cardiovasculares durante e após o ER. Métodos: Onze sujeitos normotensos (22,2 ± 2,8 anos; 171,2 ± 9,4 cm; 68,0 ± 12,6 kg) foram submetidos, em diferentes dias, aos exercícios: supino reto (SR) e voador (VOA). As medidas da pressão arterial (PA), frequência cardíaca (FC) e duplo produto (DP) foram feitas no repouso, final do exercício e durante 60 minutos pós-exercício. Resultados: Ambos os exercícios proporcionaram aumento da PA, FC e DP em relação ao repouso (p<0,05). No período pós-exercício, foi observada redução estatística da PA sistólica no 40º minuto do exercício VOA, e no SR, no 40º, 50º e 60º minuto (p<0,05). A PA diastólica não se alterou. Conclusão: A MM não interferiu no aumento da PA, FC e DP, entretanto, influenciou na duração do efeito hipotensivo.

Introduction: Muscle mass (MM) requested during resistance exercise (RE) influences on cardiovascular responses. Objective: To compare the effect of MM on cardiovascular responses during and after the ER. Methods: Eleven normotensive subjects (22.2 ± 2.8 years; 171.2 ± 9.4 cm; 68.0 ± 12.6 kg) were submitted, on different days, to the follow exercises: bench press (SR) and albacore (VOA). Measurements of blood pressure (BP), heart rate (HR) and double product (DP) were made at rest, immediately after exercising, and during 60 minutes post- exercise. Results: Both exercises caused increased BP, HR and DP compared to rest (p <0.05). In the post-exercise period, statistical reduction in systolic BP was observed after 40 minutes of exercise VOA, and in the SR it was observed on the 40 th , 50 th and 60 th minutes (p <0.05). The diastolic BP did not change. Conclusion: MM did not have an influence in BP, HR and DP, however it did influenced the duration of the hypotensive effect.