Reproducibility and Applicability of Traditional Strength Training Prescription Recommendations

Abstract

Background: The aim of this study was to verify the reproducibility of a resistance training protocol in the bench press (BP) exercise, based on traditional recommendations, analysing the effect of the muscle fatigue of each set and of the whole exercise protocol. Methods: In this cross-sectional study, thirty male physical education students were divided into three groups according to their relative strength ratio (RSR), and they performed a 1RM BP test (T1). In the second session (T2), which was one week after T1, the participants performed a BP exercise protocol of three sets with the maximum number of repetitions (MNR) possible to muscle failure, using a relative load corresponding to 70% 1RM determined through the mean propulsive velocity (MPV) obtained from the individual load–velocity relationship, with 2 min rests between sets. Two weeks later, a third session (T3) identical to the second session (T2) was performed. The MPV of each repetition of each set and the blood lactate level after each set were calculated, and mechanical fatigue was quantified through the velocity loss percentage of the set (% loss MPV) and in a pre-post exercise test with an individual load that could be lifted at ~1 m·s−1 of MPV. Results: The number of repetitions performed in each set was significantly different (MNR for the total group of participants: set 1 = 12.50 ± 2.19 repetitions, set 2 = 6.06 ± 1.98 repetitions and set 3 = 4.20 ± 1.99 repetitions), showing high variation coefficients in each of the sets and between groups according to RSR. There were significant differences also in MPVrep Best (set 1 = 0.62 ± 0.10 m·s−1, set 2 = 0.42 ± 0.07 m·s−1, set 3 = 0.36 ± 0.10 m·s−1), which significantly reduced the % loss MPV of all sets (set 1 = 77.4%, set 2 = 64%, set 3 = 54.2%). The lactate levels increased significantly (p < 0.05) (set 1 = 4.9 mmo·L−1, set 2 = 6 mmo·L−1, set 3 = 6.5 mmo·L−1), and MPV loss at 1 m·s−1 after performing the three sets was 36% in T2 and 34% in T3, with acceptable intrasubject variability (MPV at 1 m·s−1 pre-exercise: SEM ≤ 0.09 m·s−1, CV = 9.8%; MPV at 1 m·s−1 post-exercise: SEM ≤ 0.07 m·s−1, CV = 11.7%). Conclusions: These exercise propositions are difficult to reproduce and apply. Moreover, the number of repetitions performed in each set was significantly different, which makes it difficult to define and control the intensity of the exercise. Lastly, the fatigue generated in each set could have an individual response depending on the capacity of each subject to recover from the preceding maximum effort.

Neuromuscular Fatigue and Metabolic Stress during the 15 Minutes of Rest after Carrying Out a Bench Press Exercise Protocol

“…In this regard, the analysis of the MNR performed in each of the sets of this study, together with the MPV of the best repetition of each set, shows that they are significantly lower with each subsequent set, and that it is not possible to reproduce the MNR in each of the sets with 2 min of rest. This fact has been reported in a recent study [ 13 ]. Therefore, the recovery time that must be allocated after executing an exercise protocol to subsequently execute another protocol with the same muscle group has been poorly studied.…”

“…VL throughout the sets also influences the duration of the rests between sets. A recent study has determined that 2 min of rest between sets (3 x performing the maximum number of repetitions to muscle failure (MNR) at 70% mean propulsive velocity (MPV)) is insufficient to recover the velocity of the first set [ 13 ]. In addition, VL can help to determine neuromuscular fatigue.…”

The Use of Elastic Bands in Velocity-Based Training Allows Greater Acute External Training Stimulus and Lower Perceived Effort Compared to Weight Plates

“…As demonstrated by previous expert research [ 41 , 42 ], the relative strength ratio has a significant effect on the outcomes of athletes in objective variables such as MPV and PMAX. Accordingly, in our study, the participants with high relative strength levels obtained higher MPV and PMAX in some conditions.…”

Effects of Creatine Supplementation after 20 Minutes of Recovery in a Bench Press Exercise Protocol in Moderately Physically Trained Men

“…A progressive load test of BP to 1RM (1RM test) was performed based on the warm-up and the execution of the exercise protocol from previous studies [ 36 , 40 , 41 ], and we obtained the load-to-velocity ratio of each individual.…”

“…One week after the 1RM test, the exercise protocol was carried out until the participants performed the maximum number of repetitions in each of the three BP sets against 70% 1RM until the muscle failure (MNR) occurred, and we determined this load through the MPV obtained from the individual load-to-velocity ratio in the 1RM test that was conducted in the previous week. The recovery time between sets was 2 min [ 36 , 41 ]. The number of repetitions of each set was recorded, as well as the MPV of the best (fastest) repetition of each set (MPV rep Best), the MPV attained at the last repetition of each set (MPV rep Last), and the loss of the MPV (% loss MPV Set), which is defined as: (MPV rep Last − MPV rep Best)/ MPV rep Best × 100.…”