Effect of Velocity Loss on Strength Performance in Bench Press Using a Weight Stack Machine

Area of Science:

• Sports Science
• Exercise Physiology
• Biomechanics

Background:

• Velocity-based training (VBT) is increasingly used to optimize resistance training.
• Different velocity loss (VL) thresholds may impact training outcomes differently.
• Understanding optimal VL thresholds is crucial for maximizing training efficiency.

Purpose of the Study:

• To compare the effects of 10%, 30%, and 50% velocity loss thresholds on maximal strength and velocity during bench press.
• To determine the training efficiency of different VL thresholds in a weight stack machine (WSM) program.
• To analyze how VL thresholds affect performance at various intensities (light vs. heavy loads).

Main Methods:

• Forty-five men were divided into three groups (VL10, VL30, VL50) for a 5-week WSM bench press program.
• Training involved adhering to specific velocity loss thresholds per set.
• Pre- and post-training assessments included estimated 1RM, and average velocity against common and intensity-specific loads.

Main Results:

• All groups improved 1RM and velocity against heavy loads.
• The VL10 group demonstrated significant improvements in velocity against light loads, unlike VL30 and VL50 groups.
• VL10 achieved similar benefits with fewer repetitions, indicating higher training efficiency.

Conclusions:

• The 10% velocity loss threshold appears more efficient for WSM bench press training.
• Lower VL thresholds may enhance training adaptations, particularly for lighter loads.
• Optimizing VL thresholds can lead to comparable strength gains with reduced training volume.