Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half‐velocity training

Abstract

The purpose of this study was to compare the effect on strength gains of two isoinertial resistance training (RT) programmes that only differed in actual concentric velocity: maximal (MaxV) vs. half-maximal (HalfV) velocity. Twenty participants were assigned to a MaxV (n = 9) or HalfV (n = 11) group and trained 3 times per week during 6 weeks using the bench press (BP). Repetition velocity was controlled using a linear velocity transducer. A complementary study (n = 10) aimed to analyse whether the acute metabolic (blood lactate and ammonia) and mechanical response (velocity loss) was different between the MaxV and HalfV protocols used. Both groups improved strength performance from pre- to post-training, but MaxV resulted in significantly greater gains than HalfV in all variables analysed: one-repetition maximum (1RM) strength (18.2 vs. 9.7%), velocity developed against all (20.8 vs. 10.0%), light (11.5 vs. 4.5%) and heavy (36.2 vs. 17.3%) loads common to pre- and post-tests. Light and heavy loads were identified with those moved faster or slower than 0.80 m · s(-1) (∼ 60% 1RM in BP). Lactate tended to be significantly higher for MaxV vs. HalfV, with no differences observed for ammonia which was within resting values. Both groups obtained the greatest improvements at the training velocities (≤ 0.80 m · s(-1)). Movement velocity can be considered a fundamental component of RT intensity, since, for a given %1RM, the velocity at which loads are lifted largely determines the resulting training effect. BP strength gains can be maximised when repetitions are performed at maximal intended velocity.

Strategies for maximizing power and strength gains in isoinertial resistance training: Implications for competitive athletes

“…These confounders make it practically impossible for trainees to precisely reproduce prescribed intensities or to know the training intensity currently being used; despite extensive research of effective or optimum intensities in resistance training for particular purposes. Recent studies, however, have indicated that the intensity of resistance training may not be as important as has been previously considered 4,5) . Intensity is just one approach to increasing the motor units recruited, and more effective strategies with greater influence on training effectiveness exist.…”

“…Recent findings are, however, more favorable to the use of maximum speed 4,5,70) . Padulo et al (2012) 70) investigated the effect of 2 sessions/week × 3 weeks of bench press training on 1RM value and the maximum speed attained during 1RM lift of resistance-trained subjects, with one group performing the concentric phase at maximum speed (Vmax), and the other performing the lift at a selfselected (slower) speed.…”

“…Until recently, research has extensively focused on the training structure such as the number of sets, resting period and intensity to seek effective or optimum prescriptions 3) . More recent studies, however, revealed that there are alternative effective approaches, other than intensity, to manipulating effort 4,5) . During isoinertial resistance training, the amount of effort is determined by complex interactions of many variables (i.e., contraction velocity, momentum, SSC effects, joint angle, and perpendicular component of external loading to the bone) even under a given load.…”

“…This new method eliminates the need for submaximal lifting until failure (required to establish the repetition-intensity relationship), and has been utilized in training studies to prescribe intensities, or to evaluate fatigue 4,5,21,22) . The velocity-intensity relationship, however, needs to be established per exercise like the repetition-intensity relationship 22) , and necessitates a Smith machine to ensure a smooth vertical movement, as well as a string-or cable-potentiometer to measure lifting speed.…”

“…The intensity of an exercise is determined by the level of resistance during the exercise, usually the weight being lifted. Recent studies, however, reveal that effort, rather than intensity, has a greater impact on training effectiveness 4,5) . Particularly, maximum effort in every repetition is crucial, no matter what intensity, for optimizing training outcomes 6) .…”