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Researchers from Brazilian universities in São Paulo and São Carlos investigated the effects of three basic schemes on strength, hypertrophy, and the internal anatomical structure of trained muscles:
Traditional scheme
- 3-5 sets of 6-12 repetitions @ 75% 1RM.
Crescent pyramid scheme - 3-5 sets of 6-15 repetitions @ 65-85% 1RM.
Load increased with each subsequent set.
Drop-set scheme - 3-5 sets of 6-15 repetitions @ 75-50% 1RM.
Participants started with a load of 75% 1RM and, upon reaching failure, the load was reduced by 20%. They continued repetitions until reaching the predefined total training load.
To strictly control the study and minimize variables, only strength-trained men with at least 4 years of experience (capable of squatting at least 130% of their body weight) were included. Each participant trained one leg using the traditional scheme, while the other leg was randomly assigned to either the pyramid or drop-set scheme.
Study Protocol
The training process lasted 12 weeks, with sessions twice per week, and included two unilateral resistance exercises:
Leg press at a 45-degree angle.
Seated leg extension.
To ensure fair comparisons, total loads (repetitions × load) were identical across all three schemes, with initial loads individually adjusted. Load increments of 7% were implemented every 3 weeks (every 6 sessions). Participants were prohibited from taking supplements except for 30 grams of whey protein provided by the researchers immediately after each session.
Before and after the experiment, measurements were taken for unilateral maximum strength (1RM) in the trained exercises, the cross-sectional area of the vastus lateralis muscle, and selected anatomical parameters, such as total muscle length and pennation angle.
Results
The experiment revealed no significant differences between the three training interventions in any measured parameter, confirming the researchers' hypothesis.
Maximum strength:
Increased substantially in all protocols (average increase of ~24%).
Muscle cross-sectional area:
Grew significantly (~7.5% on average).
Pennation angle and muscle length:
Showed no significant differences between protocols.
However, significant individual variability was observed in the response to training interventions. For instance, increases in maximum strength ranged from 5% to 50% across participants, with similar variability across all three protocols.
Implications
This study is the first to compare the effects of these three resistance training protocols with standardized total loads. The anecdotal superiority of the drop-set method may stem from higher total training loads typically achieved in practice, rather than the repetition scheme itself.
The authors conclude that choosing a repetition scheme should consider individual preferences and needs, as the overall training load appears to be the primary determinant of results.
Source:
“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.”
Vitor Angleri, Carlos Ugrinowitsch, Cleiton Augusto Libardi
Eur J Appl Physiol
DOI 10.1007/s00421-016-3529-1
