Effects of velocity loss in the bench press exercise on strength gains, neuromuscular adaptations, and muscle hypertrophy

Pareja‐Blanco, Fernando; Alcázar, Julián; Cornejo-Daza, Pedro J.; Sánchez-Valdepeñas, Juan; Rodríguez-López, Carlos; Mora, Javier Hidalgo-de; Sánchez-Moreno, Miguel; Bachero‐Mena, Beatriz; Alegre, Luis M.; Ortega-Becerra, Manuel

doi:10.1111/sms.13775

Cited by 66 publications

(98 citation statements)

References 48 publications

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“…However, significant time × group interactions were not detected for some variables reflecting the individual LV relationship. This is partially incongruent with some of our results, which can be explained by the fact that in those experiments [35,36] the training volume differed between groups, whereas in the current study the accumulated concentric work was similar between training conditions. Further studies are needed to determine whether the magnitude of velocity loss can modulate the changes induced in the LV, even when accumulated volumes are equated.…”

Section: Discussioncontrasting

confidence: 97%

Load-velocity Profiles Change after Training Programs with Different Set Configurations

et al. 2020

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This study explored the changes in load-velocity relationship of bench press and parallel squat exercises following two programs differing in the set configuration. A randomized controlled trial was carried out in a sample of 39 physically active individuals. Participants were assigned to rest redistribution set configuration, traditional set configuration, or control groups. Over 5 weeks, the experimental groups completed 10 sessions with the 10 repetitions maximum load of both exercises. Rest redistribution sets consisted in 16 sets of 2 repetitions with 60 s of rest between sets, and 5 min between exercises, whereas traditional sets entailed 4 sets of 8 repetitions with 5 min of rest between sets and exercises. The load-velocity relationships of both exercises were obtained before and after the training period. For bench press, an increase of the velocity axis intercept, and a decrease of the slope at post-test were observed in both rest redistribution (p<0.001, G=1.264; p<0.001; G=0.997) and traditional set (p=0.01, G=0.654; p=0.001; G=0.593) groups. For squat, the slope decreased (p<0.001; G=0.588) and the velocity axis intercept increased (p<0.001; G=0.727) only in the rest redistribution group. These results show that rest redistribution sets were particularly efficient for inducing changes in the load-velocity relationship.

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Section: Discussioncontrasting

confidence: 97%

Load-velocity Profiles Change after Training Programs with Different Set Configurations

et al. 2020

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“…The effect of manipulating the number of repetitions actually performed in each set with respect to the maximum number that can be completed against a given load corresponds to the so‐called “level of effort” 13–15 which, according to an increasing body of research, 16‐19 has revealed as a key factor in determining the acute responses 14,20,21 and subsequent adaptations to RT 17,22,23 . This concept has long been overlooked due to the assumption that RT should be conducted to the point of muscle failure in order to maximize gains in strength and muscle mass 6 .…”

Section: Introductionmentioning

confidence: 99%

Effect of velocity loss during squat training on neuromuscular performance

Rodríguez-Rosell

Yáñez-García

Mora-Custodio

et al. 2021

Scandinavian Med Sci Sports

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This study aimed to compare the effects of three resistance training (RT) programs differing in the magnitude of velocity loss (VL) allowed in each exercise set: 10%, 30%, or 45% on changes in strength, vertical jump, sprint performance, and EMG variables. Thirty‐three young men were randomly assigned into three experimental groups (VL10%, VL30%, and VL45%; n = 11 each) that performed a velocity‐based RT program for 8 weeks using only the full squat exercise (SQ). Training load (55–70% 1RM), frequency (2 sessions/week), number of sets (3), and inter‐set recovery (4 min) were identical for all groups. Running sprint (20 m), countermovement jump (CMJ), 1RM, muscle endurance, and EMG during SQ were assessed pre‐ and post‐training. All groups showed significant (VL10%: 6.4–58.6%; VL30%: 4.5–66.2%; VL45%: 1.8–52.1%; p < 0.05–0.001) improvements in muscle strength and muscle endurance. However, a significant group × time interaction (p < 0.05) was observed in CMJ, with VL10% showing greater increments (11.9%) than VL30% and VL45%. In addition, VL10% resulted in greater percent change in sprint performance than the other two groups (VL10%: −2.4%; VL30%: −1.8%; and VL45%: −0.5%). No significant changes in EMG variables were observed for any group. RT with loads of 55–70% 1RM characterized by a low‐velocity loss (VL10%) provides a very effective and efficient training stimulus since it yields similar strength gains and greater improvements in sports‐related neuromuscular performance (jump and sprint) compared to training with higher velocity losses (VL30%, VL45%). These findings indicate that the magnitude of VL reached in each exercise set considerably influences the observed training adaptations.

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“…In summary, the level of fatigue permitted during the sets is a crucial variable determining the adaptations to strength training, as recently confirmed 55,56 when all repetitions are performed with the maximal intended velocity during the concentric phase. CaMKII δ D increases in response to strength training and executing repetitions within each set close to failure is associated with elevated resting Thr 287 -CaMKII δ D phosphorylation levels, which seem dependent on the total number of repetitions performed during the training program.…”

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confidence: 68%

Role of CaMKII and sarcolipin in muscle adaptations to strength training with different levels of fatigue in the set

Martinez‐Canton

Gallego‐Selles

Gelabert‐Rebato

et al. 2020

Scandinavian Med Sci Sports

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Strength training promotes a IIX‐to‐IIA shift in myosin heavy chain (MHC) composition, likely due to changes in sarcoplasmic [Ca2+] which are sensed by CaMKII. Sarcoplasmic [Ca2+] is in part regulated by sarcolipin (SLN), a small protein that when overexpressed in rodents stimulates mitochondrial biogenesis and a fast‐to‐slow fiber type shift. The purpose of this study was to determine whether CaMKII and SLN are involved in muscle phenotype and performance changes elicited by strength training. Twenty‐two men followed an 8‐week velocity‐based resistance training program using the full squat exercise while monitoring repetition velocity. Subjects were randomly assigned to two resistance training programs differing in the repetition velocity loss allowed in each set: 20% (VL20) vs 40% (VL40). Strength training caused muscle hypertrophy, improved 1RM and increased total CaMKII protein expression, particularly of the δD isoform. Phospho‐Thr287‐CaMKII δD expression increased only in VL40 (+89%), which experienced greater muscle hypertrophy, and a reduction in MHC‐IIX percentage. SLN expression was increased in VL20 (+33%) remaining unaltered in VL40. The changes in phospho‐Thr287‐CaMKII δD were positively associated with muscle hypertrophy and the number of repetitions during training, and negatively with the changes in MHC‐IIX and SLN. Most OXPHOS proteins remained unchanged, except for NDUFB8 (Complex I), which was reduced after training (−22%) in both groups. The amount of fatigue allowed in each set critically influences muscle CaMKII and SLN responses and determines muscle phenotype changes. With lower intra‐set fatigue, the IIX‐to‐IIA MHC shift is attenuated.

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Effects of velocity loss in the bench press exercise on strength gains, neuromuscular adaptations, and muscle hypertrophy

Cited by 66 publications

References 48 publications

Load-velocity Profiles Change after Training Programs with Different Set Configurations

Load-velocity Profiles Change after Training Programs with Different Set Configurations

Effect of velocity loss during squat training on neuromuscular performance

Role of CaMKII and sarcolipin in muscle adaptations to strength training with different levels of fatigue in the set

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