Effects of Very Short-Term Dynamic Constant External Resistance Exercise on Strength and Barbell Velocity in Untrained Individuals

Abstract

This study examined the effect of an upper body dynamic constant external resistance (DCER) exercise (barbell bench press [BP]), using the very short-term training (VST) model on strength and barbell velocity. Ten (5 females, 5 males) subjects (mean ± SD age: 21.4 ± 2.8 yrs; height: 1.75 ± 0.12 m; body mass: 83 ± 8.8 kg) completed two pre-test visits (pre-test 1 and pretest 2) to serve as the within subjects control, three training visits, and one post-test visit. The subject's 1 repetition maximum (1RM) for the BP as well as the mean (BP_MV) and peak (BP_PV) barbell velocities were determined during pre-test 1, pre-test 2 and post-test visits. The barbell bench press throw (BT) mean (BT_MV) and peak (BT_PV) velocities were also measured utilizing 35% of the subject's BP 1RM as resistance. The three training visits consisted of 5 sets of 6 repetitions, at 65% of the subject's 1RM. Statistical analyses included one-way repeated measures ANOVAs and paired samples t-tests (alpha level of p≤0.05). The post-test 1RM, BT_MV, and BT_PV were all significantly greater than pre-test 1 (p=0.002, p=0.0001, and p=0.002) and pre-test 2 (p=0.008, p=0.034, and p=0.015), with no significant differences seen between pre-test 1 and pre-test 2 for any of the variables. The posttest BP_MV and BP_PV were significantly greater than pre-test 1 (p=0.024 and p=0.005), but not pre-test 2 (p=0.131 and p=0.069). These findings showed the VST model, utilizing an upper body DCER exercise improved strength and barbell velocity in untrained subjects.

Keywords: DCER; VST; bench press; bench throw.

Figure 1

(A) Individual changes in barbell bench press 1 repetition maximum (1RM), from pre-test 1 to pre-test 2 to post-test. (B) Individual changes in 1RM bench press barbell mean velocities (BP_MV), from pre-test 1 to pre-test 2 to post-test. (C) Individual changes in 1RM bench press barbell peak velocities (BP_PV), from pre-test 1 to pre-test 2 to post-test. (D) Individual changes in barbell bench press throw mean velocities (BT_MV), from pre-test 1 to pretest 2 to post-test. (E) Individual changes in barbell bench press throw peak velocities (BT_PV), from pre-test 1 to pre-test 2 to post-test. Black lines indicate an increase and the grey lines indicate a decrease or no change.