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Using Continuous Data Tracking Technology to Study Exercise Adherence in Pulmonary Rehabilitation
09:42

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Published on: November 8, 2013

Optimizing power output by varying repetition tempo.

Riana R Pryor1, Gary A Sforzo, Deborah L King

  • 1Department of Exercise and Sport Sciences, School of Health Science and Human Performance, Ithaca College, Ithaca, New York, USA. Riana.Pryor@uconn.edu

Journal of Strength and Conditioning Research
|September 2, 2011
PubMed
Summary

To maximize power output (PO) and repetitions during bench press, use a fast eccentric speed (1 second) and no bottom rest. Interrepetition rest duration did not significantly impact performance outcomes.

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Area of Science:

  • Exercise Physiology
  • Biomechanics
  • Sports Science

Background:

  • Optimizing resistance training variables is crucial for maximizing performance.
  • Understanding the impact of repetition tempo on power output (PO) and repetitions is essential for training efficacy.
  • Previous research has not fully elucidated the combined effects of interrepetition rest, eccentric velocity, and bottom rest on bench press performance.

Purpose of the Study:

  • To investigate the effects of varying interrepetition rest and eccentric velocity on power output (PO) and the number of repetitions during a bench press set.
  • To determine optimal repetition tempo parameters for maximizing bench press performance in resistance-trained individuals.

Main Methods:

  • Twenty-four college-aged, resistance-trained men participated in the study.
  • Subjects performed bench press sets at 80% of their 1-repetition maximum until volitional fatigue under six different tempo conditions.
  • Tempo variations included interrepetition rest (0 or 4 seconds), eccentric velocity (1 or 4 seconds), and bottom rest (0 or 3 seconds), with maximal concentric velocity.
  • Power output variables and the number of repetitions were measured using video analysis.

Main Results:

  • Tempos with a fast eccentric phase (1 second) and no bottom rest yielded significantly greater PO and repetitions compared to slower eccentric velocities (4 seconds) or longer bottom rest periods (4 seconds).
  • This combination of increased repetitions and PO resulted in a greater overall volume of work.
  • Varying interrepetition rest duration (0 or 4 seconds) did not significantly affect PO or the number of repetitions performed.

Conclusions:

  • Employing a fast eccentric speed (1 second) and eliminating bottom rest during the bench press is recommended for acute performance testing to maximize power output and repetitions.
  • These findings support specific tempo strategies for enhancing training outcomes in resistance exercise.
  • Interrepetition rest appears to be a less critical factor in optimizing immediate performance compared to eccentric velocity and bottom rest.