Skip to main content

Advertisement

SpringerLink
Log in

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

  • Original Article
  • Published:
European Journal of Applied Physiology Aims and scope Submit manuscript

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.

This is a preview of subscription content, log in via an institution to check access.

Access this article

Log in via an institution

Price excludes VAT (USA)
Tax calculation will be finalised during checkout.

Instant access to the full article PDF.

Institutional subscriptions

Fig. 1
Fig. 2
Fig. 3
Fig. 4

Similar content being viewed by others

Abbreviations

1-RM:

One-repetition maximum

CP:

Crescent pyramid

CSA:

Muscle cross-sectional area

DS:

Drop-set

FL:

Fascicle length

PA:

Pennation angle

PI:

Principal investigator

RT:

Resistance training

TRAD:

Traditional resistance training

TTV:

Total training volume

US:

Ultrasound

VL:

Vastus lateralis

References

  • Aagaard P et al (2001) A mechanism for increased contractile strength of human pennate muscle in response to strength training: changes in muscle architecture. J Physiol 534:613–623

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  • Aagaard P, Simonsen EB, Andersen JL, Magnusson P, Dyhre-Poulsen P (2002) Increased rate of force development and neural drive of human skeletal muscle following resistance training. J Appl Physiol 93:1318–1326

    Article  PubMed  Google Scholar 

  • ACSM (2002) American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc 34:364–380

    Article  Google Scholar 

  • ACSM (2009) American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc 41:687–708

    Article  Google Scholar 

  • ACSM (2011) American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 43:1334–1359

    Article  Google Scholar 

  • Ades PA, Savage PD, Brochu M, Tischler MD, Lee NM, Poehlman ET (2005) Resistance training increases total daily energy expenditure in disabled older women with coronary heart disease. J Appl Physiol (Bethesda, Md: 1985) 98:1280–1285. doi:10.1152/japplphysiol.00360.2004

    Article  Google Scholar 

  • Ahtiainen JP, Pakarinen A, Alen M, Kraemer WJ, Hakkinen K (2003) Muscle hypertrophy, hormonal adaptations and strength development during strength training in strength-trained and untrained men. Eur J Appl Physiol 89:555–563. doi:10.1007/s00421-003-0833-3

    Article  CAS  PubMed  Google Scholar 

  • Ahtiainen JP, Pakarinen A, Alen M, Kraemer WJ, Hakkinen K (2005) Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men. J Strength Cond Res Natl Strength Cond Assoc 19:572–582. doi:10.1519/15604.1

    Google Scholar 

  • Ahtiainen JP et al. (2016) Heterogeneity in resistance training-induced muscle strength and mass responses in men and women of different ages. Age (Dordrecht, Netherlands) 38:10. doi:10.1007/s11357-015-9870-1

    Article  Google Scholar 

  • Baker D, Wilson G, Carlyon R (1994) Periodization: the effect on strength of manipulating volume and intensity. J Strength Cond Res 8:235–242

    Google Scholar 

  • Bentes CM, Simao R, Bunker T, Rhea MR, Miranda H, Gomes TM, Novaes Jda S (2012) Acute effects of dropsets among different resistance training methods in upper body performance. J Hum Kinet 34:105–111. doi:10.2478/v10078-012-0069-6

    PubMed  PubMed Central  Google Scholar 

  • Blazevich AJ, Cannavan D, Coleman DR, Horne S (2007) Influence of concentric and eccentric resistance training on architectural adaptation in human quadriceps muscles. J Appl Physiol (Bethesda, Md: 1985) 103:1565–1575. doi:10.1152/japplphysiol.00578.2007

    Article  Google Scholar 

  • Brandenburg JP, Docherty D (2002) The effects of accentuated eccentric loading on strength, muscle hypertrophy, and neural adaptations in trained individuals. J Strength Cond Res Natl Strength Cond Assoc 16:25–32

    Google Scholar 

  • Brown LE, Weir JP (2001) ASEP procedures recommendation I: accurate assessment of muscular strength and power. J Exerc Physiol Online 4:1–21

    Google Scholar 

  • Burd NA et al (2010) Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PloS One 5:e12033. doi:10.1371/journal.pone.0012033

    Article  PubMed  PubMed Central  Google Scholar 

  • Candow DG, Burke DG (2007) Effect of short-term equal-volume resistance training with different workout frequency on muscle mass and strength in untrained men and women. J Strength Cond Res Natl Strength Cond Assoc 21:204–207. doi:10.1519/R-19785.1

    Article  Google Scholar 

  • Charro MA, Aoki MS, Coutts AJ, Araujo RC, Bacurau RF (2010) Hormonal, metabolic and perceptual responses to different resistance training systems. J Sports Med Phys Fit 50:229–234

    CAS  Google Scholar 

  • Charro MA, Aoki MS, Nosaka K, Foschini D, Figueira A, Bacurau RF (2012) Comparison between multiple sets and half-pyramid resistance exercise bouts for muscle damage profile European. J Sport Sci 12:249–254. doi:10.1080/17461391.2011.566358

    Google Scholar 

  • Chestnut JL, Docherty D (1999) The effects of 4 and 10 repetition maximum weight-training protocols on neuromuscular adaptations in untrained men. J Strength Cond Res 13:353–359

    Google Scholar 

  • Clamann HP (1993) Motor unit recruitment and the gradation of muscle force. Phys Ther 73:830–843

    CAS  PubMed  Google Scholar 

  • Damas F et al. (2016a) Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. J Physiol 594:5209–5222. doi:10.1113/jp272472

  • Damas F et al. (2016b) Early resistance training-induced increases in muscle cross-sectional area are concomitant with edema-induced muscle swelling. Eur J Appl Physiol 116:49–56. doi:10.1007/s00421-015-3243-4

  • Davies T, Orr R, Halaki M, Hackett D (2016) Effect of training leading to repetition failure on muscular strength: a systematic review and meta-analysis Sports Med (Auckland, NZ) 46:487–502. doi:10.1007/s40279-015-0451-3

    Article  Google Scholar 

  • De Luca CJ, Contessa P (2012) Hierarchical control of motor units in voluntary contractions. J Neurophysiol 107:178–195. doi:10.1152/jn.00961.2010

    Article  PubMed  Google Scholar 

  • Delorme TL, Watkins AL (1948) Technics of progressive resistance exercise. Arch Phys Med Rehabil 29:263–273

    CAS  PubMed  Google Scholar 

  • Erskine RM, Jones DA, Maganaris CN, Degens H (2009) In vivo specific tension of the human quadriceps femoris muscle. Eur J Appl Physiol 106:827–838. doi:10.1007/s00421-009-1085-7

    Article  PubMed  Google Scholar 

  • Fish DE, Krabak BJ, Johnson-Greene D, DeLateur BJ (2003) Optimal resistance training: comparison of DeLorme with Oxford techniques. Am J Phys Med Rehabil Assoc Acad Physiatr 82:903–909. doi:10.1097/01.phm.0000098505.57264.db

    Article  Google Scholar 

  • Fleck SJ, Kraemer W (2014) Designing resistance training programs, 4th edn. Human Kinetics Publisher, Colorado Springs

    Google Scholar 

  • Fonseca RM et al. (2014) Changes in exercises are more effective than in loading schemes to improve muscle strength. J Strength Cond Res Natl Strength Cond Assoc 28:3085–3092. doi:10.1519/jsc.0000000000000539

    Article  Google Scholar 

  • Gentil P, Fischer B, Martorelli AS, Lima RM, Bottaro M (2015) Effects of equal-volume resistance training performed one or two times a week in upper body muscle size and strength of untrained young men. J Sports Med Phys Fit 55:144–149

    CAS  Google Scholar 

  • Gibala MJ, MacDougall JD, Sale DG (1994) The effects of tapering on strength performance in trained athletes. Int J Sports Med 15:492–497. doi:10.1055/s-2007-1021093

    Article  CAS  PubMed  Google Scholar 

  • Goto K, Sato K, Takamatsu K (2003) A single set of low intensity resistance exercise immediately following high intensity resistance exercise stimulates growth hormone secretion in men. J Sports Med Phys Fit 43:243–249

    CAS  Google Scholar 

  • Goto K, Nagasawa M, Yanagisawa O, Kizuka T, Ishii N, Takamatsu K (2004) Muscular adaptations to combinations of high- and low-intensity resistance exercises. J Strength Cond Res Natl Strength Cond Assoc 18:730–737. doi:10.1519/r-13603.1

    Google Scholar 

  • Hartman JW, Tang JE, Wilkinson SB, Tarnopolsky MA, Lawrence RL, Fullerton AV, Phillips SM (2007) Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr 86:373–381

    CAS  PubMed  Google Scholar 

  • Hubal MJ et al. (2005) Variability in muscle size and strength gain after unilateral resistance training. Med Sci Sports Exerc 37:964–972

    Article  PubMed  Google Scholar 

  • Kelly SB, Brown LE, Coburn JW, Zinder SM, Gardner LM, Nguyen D (2007) The effect of single versus multiple sets on strength. J Strength Condi Res Natl Strength Cond Assoc 21:1003–1006. doi:10.1519/r-22356.1

    Google Scholar 

  • Kok LY, Hamer PW, Bishop DJ (2009) Enhancing muscular qualities in untrained women: linear versus undulating periodization. Med Sci Sports Exerc 41:1797–1807. doi:10.1249/MSS.0b013e3181a154f3

    Article  PubMed  Google Scholar 

  • Kraemer WJ, Ratamess NA (2004) Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc 36:674–688

    Article  PubMed  Google Scholar 

  • Krieger JW (2009) Single versus multiple sets of resistance exercise: a meta-regression. J Strength Cond Res Natl Strength Cond Assoc 23:1890–1901. doi:10.1519/JSC.0b013e3181b370be

    Article  Google Scholar 

  • Krieger JW (2010) Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res Natl Strength Cond Assoc 24:1150–1159 doi:10.1519/JSC.0b013e3181d4d436

    Article  Google Scholar 

  • Laurentino GC et al. (2012) Strength training with blood flow restriction diminishes myostatin gene expression. Med Sci Sports Exerc 44:406–412. doi:10.1249/MSS.0b013e318233b4bc

    Article  CAS  PubMed  Google Scholar 

  • Lee M, Carroll TJ (2007) Cross education: possible mechanisms for the contralateral effects of unilateral resistance training Sports medicine (Auckland, NZ) 37:1–14

  • Libardi CA et al. (2015) Effect of concurrent training with blood flow restriction in the elderly. Int J Sports Med 36:395–399. doi:10.1055/s-0034-1390496

    Article  CAS  PubMed  Google Scholar 

  • Lixandrão ME et al. (2014) Vastus lateralis muscle cross-sectional area ultrasonography validity for image fitting in humans. J Strength Cond Res 28:3293–3297. doi:10.1519/jsc.0000000000000532

    Article  PubMed  Google Scholar 

  • Mangine GT et al. (2015) The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiol Rep 3. doi:10.14814/phy2.12472

  • Marshall PW, McEwen M, Robbins DW (2011) Strength and neuromuscular adaptation following one, four, and eight sets of high intensity resistance exercise in trained males. Eur J Appl Physiol 111:3007–3016. doi:10.1007/s00421-011-1944-x

    Article  CAS  PubMed  Google Scholar 

  • Mitchell CJ, Churchward-Venne TA, West DW, Burd NA, Breen L, Baker SK, Phillips SM (2012) Resistance exercise load does not determine training-mediated hypertrophic gains in young men J Appl Physiol (1985) 113:71–77. doi:10.1152/japplphysiol.00307.2012

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  • Moore DR, Young M, Phillips SM (2012) Similar increases in muscle size and strength in young men after training with maximal shortening or lengthening contractions when matched for total work. Eur J Appl Physiol 112:1587–1592. doi:10.1007/s00421-011-2078-x

    Article  PubMed  Google Scholar 

  • Morton RW et al (2016) Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. J Appl Physiol. doi:10.1152/japplphysiol.00154.2016

    PubMed Central  Google Scholar 

  • Munn J, Herbert RD, Gandevia SC (2004) Contralateral effects of unilateral resistance training: a meta-analysis. J Appl Physiol (Bethesda, Md: 1985) 96:1861–1866. doi:10.1152/japplphysiol.00541.2003

    Article  CAS  Google Scholar 

  • Newton MJ, Morgan GT, Sacco P, Chapman DW, Nosaka K (2008) Comparison of responses to strenuous eccentric exercise of the elbow flexors between resistance-trained and untrained men. J Strength Cond Res Natl Strength Cond Assoc 22:597–607. doi:10.1519/JSC.0b013e3181660003

    Article  Google Scholar 

  • Nóbrega SR, Libardi CA (2016) Is resistance training to muscular failure necessary? Front Physiol 7:10. doi:10.3389/fphys.2016.00010

    Article  PubMed  PubMed Central  Google Scholar 

  • Ostrowski KJ, Wilson GJ, Weatherby R, Murphy PW, Lyttle AD (1997) The effect of weight training volume on hormonal output and muscular size and function. J Strength Cond Res 11:148–154

    Google Scholar 

  • Ribeiro AS, Schoenfeld BJ, Souza MF, Tomeleri CM, Venturini D, Barbosa DS, Cyrino ES (2016) Traditional and pyramidal resistance training systems improve muscle quality and metabolic biomarkers in older women: a randomized crossover study. Exp Gerontol 79:8–15. doi:10.1016/j.exger.2016.03.007

    Article  CAS  PubMed  Google Scholar 

  • Ronnestad BR, Egeland W, Kvamme NH, Refsnes PE, Kadi F, Raastad T (2007) Dissimilar effects of one- and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects. J Strength Cond Res Natl Strength Cond Assoc 21:157–163 doi:R-19895 [pii]10.1519/R-19895.1

    Article  Google Scholar 

  • Scanlon TC, Fragala MS, Stout JR, Emerson NS, Beyer KS, Oliveira LP, Hoffman JR (2014) Muscle architecture and strength: adaptations to short-term resistance training in older adults. Muscle Nerve 49:584–592. doi:10.1002/mus.23969

    Article  PubMed  Google Scholar 

  • Schoenfeld BJ (2010) The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res Natl Strength Cond Assoc 24:2857–2872. doi:10.1519/JSC.0b013e3181e840f3

    Article  Google Scholar 

  • Schoenfeld B (2011) The use of specialized training techniques to maximize muscle hypertrophy. Strength Cond J 33:60–65. doi:10.1519/SSC.0b013e3182221ec2

    Article  Google Scholar 

  • Schoenfeld BJ (2013a) Is there a minimum intensity threshold for resistance training-induced hypertrophic adaptations? Sports Med (Auckland, NZ) 43:1279–1288. doi:10.1007/s40279-013-0088-z

  • Schoenfeld BJ (2013b) Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Med (Auckland, NZ) 43:179–194. doi:10.1007/s40279-013-0017-1

  • Schoenfeld BJ, Contreras B, Willardson JM, Fontana F, Tiryaki-Sonmez G (2014a) Muscle activation during low- versus high-load resistance training in well-trained men. Eur J Appl Physiol 114:2491–2497 doi:10.1007/s00421-014-2976-9

  • Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Sonmez GT, Alvar BA (2014b) Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men J Strength Cond Res Natl Strength Cond Assoc 28:2909–2918. doi:10.1519/jsc.0000000000000480

  • Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT (2015) Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. J Strength Cond Res Natl Strength Cond Assoc 29:2954–2963. doi:10.1519/jsc.0000000000000958

    Article  Google Scholar 

  • Schoenfeld BJ, Contreras B, Ogborn D, Galpin A, Krieger J, Sonmez GT (2016a) Effects of varied versus constant loading zones on muscular adaptations in trained men. Int J Sports Med 37:442–447. doi:10.1055/s-0035-1569369

  • Schoenfeld BJ, Ogborn D, Krieger JW (2016b) Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci, 1–10. doi:10.1080/02640414.2016.1210197

  • Seynnes OR, de Boer M, Narici MV (2007) Early skeletal muscle hypertrophy and architectural changes in response to high-intensity resistance training. J Appl Physiol (Bethesda, Md:1985) 102:368–373. doi:10.1152/japplphysiol.00789.2006

    Article  CAS  Google Scholar 

  • Sooneste H, Tanimoto M, Kakigi R, Saga N, Katamoto S (2013) Effects of training volume on strength and hypertrophy in young men. J Strength Cond Res Natl Strength Cond Assoc 27:8–13. doi:10.1519/JSC.0b013e3182679215

    Article  Google Scholar 

  • Vechin FC et al. (2015) Comparisons between low-intensity resistance training with blood flow restriction and high-intensity resistance training on quadriceps muscle mass and strength in elderly. J Strength Cond Res Natl Strength Cond Assoc 29:1071–1076. doi:10.1519/jsc.0000000000000703

    Article  Google Scholar 

  • Wernbom M, Augustsson J, Thomee R (2007) The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med (Auckland, NZ) 37:225–264

    Article  Google Scholar 

  • Zinovieff AN (1951) Heavy-resistance exercises the “Oxford technique”. Br J Phys Med Incl Appl Ind 14:129–132

    CAS  Google Scholar 

Download references

Acknowledgements

This work was supported by São Paulo Research Foundation (FAPESP) Grants (#2015/16090-4 to VA and #2013/21218-4 to CAL) National Council for Scientific and Technological Development (CNPq) Grant (#406609/2015-2 to CU). We are grateful to 3VS Nutrition—Brazil for donation of Whey Protein. Also, we would like to show appreciation to the participants who participated on this study and to Sayão Futebol Clube—Araras for their support.

Author information

Authors and Affiliations

  1. Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos-UFSCar, Rod. Washington Luiz, km 235-SP 310, CEP 13565-905, São Carlos, SP, Brazil

    Vitor Angleri & Cleiton Augusto Libardi

  2. School of Physical Education and Sport, University of São Paulo-USP, Av. Prof. Mello de Morais, 65, 05508-03, São Paulo, SP, Brazil

    Carlos Ugrinowitsch

Authors
  1. Vitor Angleri
    View author publications

    You can also search for this author in PubMed Google Scholar

  2. Carlos Ugrinowitsch
    View author publications

    You can also search for this author in PubMed Google Scholar

  3. Cleiton Augusto Libardi
    View author publications

    You can also search for this author in PubMed Google Scholar

Corresponding author

Correspondence to Cleiton Augusto Libardi.

Ethics declarations

Conflict of interest

The authors declare that they have no conflict of interest.

Ethical standard

All procedures performed herein were in accordance with the ethical standards of the institutional and national research committee and with the 1964 Helsinki Declaration and its later amendments or comparable ethical standards.

Additional information

Communicated by: Nicolas Place.

Rights and permissions

Reprints and permissions

About this article

Check for updates. Verify currency and authenticity via CrossMark

Cite this article

Angleri, V., Ugrinowitsch, C. & Libardi, C.A. 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. Eur J Appl Physiol 117, 359–369 (2017). https://doi.org/10.1007/s00421-016-3529-1

Download citation

  • Received:

  • Accepted:

  • Published:

  • Issue Date:

  • DOI: https://doi.org/10.1007/s00421-016-3529-1

Keywords

Search

Navigation