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Randomized Controlled Trial
. 2020 Nov;30(11):2154-2166.
doi: 10.1111/sms.13775. Epub 2020 Aug 2.

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

Fernando Pareja-Blanco  1   2 , Julian Alcazar  3   4 , Pedro J Cornejo-Daza  1 , Juan Sánchez-Valdepeñas  1 , Carlos Rodriguez-Lopez  3   4 , Javier Hidalgo-de Mora  1 , Miguel Sánchez-Moreno  5 , Beatriz Bachero-Mena  5 , Luis M Alegre  3   4 , Manuel Ortega-Becerra  1   2
Affiliations
Randomized Controlled Trial

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

Fernando Pareja-Blanco et al. Scand J Med Sci Sports. 2020 Nov.

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.

Keywords: fatigue; neural adaptations; resistance training; structural adaptations; training prescription; velocity-based training.

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References

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