Effects of velocity loss in the bench press exercise on strength gains, neuromuscular adaptations, and muscle hypertrophy. (2nd August 2020) - Pareja‐Blanco, Fernando
Abstract : Objective: This study aimed to compare the effects of four velocity‐based training (VBT) programs in bench press (BP) between a wide range of velocity loss (VL) thresholds—0% (VL0), 15% (VL15), 25% (VL25), and 50% (VL50)—on strength gains, neuromuscular adaptations, and muscle hypertrophy. Methods: Sixty‐four resistance‐trained young men were randomly assigned into four groups (VL0, VL15, VL25, and VL50) that differed in the VL allowed in each set. Subjects followed a VBT program for 8‐weeks using the BP exercise. Before and after the VBT program the following tests were performed: (a) cross‐sectional area (CSA) measurements of pectoralis major (PM) muscle; (b) maximal isometric test; (c) progressive loading test; and (d) fatigue test. Results: Significant group x time interactions were observed for CSA ( P < .01) and peak root mean square in PM (peak RMS‐PM, P < .05). VL50 showed significantly greater gains in CSA than VL0 ( P < .05). Only the VL15 group showed significant increases in peak RMS‐PM ( P < .01). Moreover, only VL0 showed significant gains in the early rate of force development (RFD, P = .05), while VL25 and VL50 improved in the late RFD ( P ≤ .01‐.05). No significant group × time interactions were found for any of the dynamic strength variables analyzed, although all groups showed significant improvements in all these parameters. Conclusion: Higher VL thresholds allowed for a greater volume load which maximized muscle hypertrophy, whereas lower VL thresholds evoked positive neuromuscular‐related adaptations. No significant differences were found between groups for strength gains, despite the wide differences in the total volume accumulated by each group.