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

Abstract

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.

Keywords: Athletic performance; Hypertrophy; Strength muscle; Strength training.