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Optimizing Strength and Hypertrophy: The Combined Effect of Intensity and Velocity Loss Thresholds in Bench Press
Fernando Pareja-Blanco1,2, Juan Sánchez-Valdepeñas1,3, Pedro Jesús Cornejo-Daza1,4,5
1Science-Based Training Research Group, Physical Performance and Sports Research Center (CIRFD), Universidad Pablo de Olavide, Seville, SPAIN.
Purpose:
To analyze the effects of 1) different relative intensities (percentage of one-repetition maximum [%1RM]) when matching velocity loss (VL); 2) different VL thresholds when matching %1RM; and 3) the interaction between %1RM and VL on strength gains and hypertrophy during the bench press exercise. We hypothesized that high-intensity (70%-85% 1RM) with a moderate VL (25%) would maximize strength gains, while a high VL (50%) would optimize hypertrophy.
Methods:
One hundred and fifty-eight resistance-trained men were randomly assigned to 12 groups after an 8-wk bench press training program. Each group was categorized into one of three intensity ranges (40%-55% 1RM, 55%-70% 1RM, and 70%-85% 1RM) and distinguished by the VL allowed per set (0%, 15%, 25%, and 50%). Assessments performed before and after the training program included: 1) cross-sectional area (CSA) of the pectoralis major, 2) maximal isometric strength, 3) progressive loading test, and 4) maximum number of repetitions (MNR), in bench press.
Results:
Significant "intensity × time" interactions were observed for CSA, 1RM, velocity attained against submaximal loads, and MNR, with 70%-85% 1RM producing the greatest gains. Significant "VL × time" interactions were found for CSA, 1RM, and MNR, with VL50 yielding the highest increases in CSA and MNR, while VL25 resulted in the greatest improvements in 1RM.
Conclusions:
Bench press training adaptations depend on intensity and VL. High intensities (70%-85% 1RM) consistently optimized strength and hypertrophy, while VL modulates outcomes: greater VL (50%) maximized muscle growth and endurance, while moderate VL (25%) produced superior maximal strength gains.
