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

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.