Impact of Movement Tempo Distribution on Bar Velocity During a Multi-Set Bench Press Exercise

Abstract

The goal of the present study was to evaluate the effect of contrast tempo movement on bar velocity changes during a multi-set bench press exercise. In randomized and counter-balanced order, participants performed three sets of the bench press exercise at 60%1RM under two testing conditions: E-E where all repetitions were performed with explosive (X/0/X/0) movement tempo; and S-E where the first two repetitions were performed with a slow tempo (5/0/X/0) while the third repetition was performed with explosive movement tempo (slow, slow, explosive). Twelve healthy men volunteered for the study (age = 30 ± 5 years; body mass = 88 ± 10 kg; bench press 1RM = 145 ± 24 kg). The three-way repeated measures ANOVA (tempo × set × repetition) showed statistically significant multi-interaction effect for peak bar velocity (p < 0.01; η2 = 0.23), yet not for mean bar velocity (p = 0.09; η2 = 0.14). The post hoc results for multi-interaction revealed that peak bar velocity in the 3rd repetition was significantly higher for E-E compared to SE only during set 1 (p < 0.001). Therefore, the distribution of movement tempo had a significant impact on peak bar velocity, but not on mean bar velocity. The decrease in peak bar velocity in the 3rd repetition during the S-E condition was observed only in the first set, while such a tendency was not observed in the second and third set.

A Comparison of a Step Load Unilateral and Bilateral Resistance Training Program on the Strength and Power of the Lower Limbs in Soccer Players

“…However, the effect size was larger after unilateral training in each variable tested. It is worth referring to the work of Wilk et al [62], which pointed out that the most appropriate TUT for strength gains is between 2 and 20 s per set, while Vieira et al [63] concluded that RT performed not until failure may induce comparable or even greater improvements in maximal dynamic strength and power output. He pointed out that the completion of a maximum concentric repetition of resistance exercises at a particular load could result in greater improvement of maximum strength and power than a relatively slow repetition at a slower tempo with fewer repetitions [64].…”

Fast and Medium Tempo Resistance Training with a Low Number of Repetitions in Trained Men: Effects on Maximal Strength and Power Output

“…Resistance training (RT) with a different movement tempo (unintentional and intentional) can induce significant changes in muscle strength and power by altering the duration of certain phases of RT ( Wilk et al, 2018 ). An unintentional slow tempo results from a heavy load or fatigue (i.e., increased repetition duration), while an intentional slow movement tempo could be purposefully used with light loads, and when fatigue does not influence one’s ability to control movement velocity ( Trybulski et al, 2021 ; Wilk et al, 2021 ). For instance, 3/1/2/0 represents a 3-s eccentric contraction, a 1-s isometric contraction, a 2-s concentric contraction, with no pauses between each repetition.…”