Speed Bench Research

[Phedder]

Read a very interesting study the other day, thought I'd chuck it up here for some discussion/thoughts. Article should be attached at the bottom. Quick summary;

• Studies the Effect of Different Pushing Speeds on Bench

Press

• Resistance trained males 2 groups of 10. - Average training age of 18 years!

• Training 2x/ wk ; 3wk. Bench press 85 %1 RM

• One trained at self selected speed of

contraction, other at high velocity (stopped each set

when Velocity dropped by 20%- other group continued until couldn’t

lift);

2 min between sets

Greater motor unit activation found with higher velocity training, leading to a greater improvement in strength

Few interesting stats;

the FPS

group in the starting training program performed 7 ± 0.08 sets of

2.33 ± 0.52 reps with 0.38 ± 0.02 m·s− 1 pushing speed, while at

the end of the training, the whole group improved to 9 sets

(29.19 % with p = 0.004) of 3.17 ± 0.75 reps

The SPS group at the start of the training

protocol performed 7.98 ± 0.04 sets of 7 ± 0.42 reps with

0.14 ± 0.02 m·s− 1 pushing speed, while at the end of the program

they improved to 9 sets (12.73 % with p = 0.0001) of 8.33 ± 1.03

reps

Basically the Speed group performed 7 sets with 2-3 reps at the start, ended with 9 sets of 3 reps. The self selected pace, training until failure performed 8 sets with 7 reps at the start, ending with 9 sets of 8 reps. The Speed group improved their max bench by 10kg, the self selected group by 0.2kg :shock:

Abstract;

The purpose of this study was to investigate the

eff ect on muscular strength after a 3-week training with the bench-press at a fi xed pushing of

80–100 % maximal speed (FPS) and self-selected

pushing speed (SPS). 20 resistance-trained subjects were divided at random in 2 groups differing only regarding the pushing speed: in the

FPS group (n = 10) it was equal to 80–100 % of the

maximal speed while in the SPS group (n = 10)

the pushing speed was self-selected. Both groups

were trained twice a week for 3 weeks with a

load equal to 85 % of 1RM and monitored with

the encoder. Before and after the training we

measured pushing speed and maximum load.

Signifi cant diff erences between and within the 2

groups were pointed out using a 2-way ANOVA

for repeated measures. After 3 weeks a signifi -

cant improvement was shown especially in the

FPS group: the maximum load improved by

10.20 % and the maximal speed by 2.22 %, while

in the SPS group the eff ect was < 1 %. This study

shows that a high velocity training is required to

increase the muscle strength further in subjects

with a long training experience and this is possible by measuring the individual performance

speed for each load.

Looks like theirs plenty of merit on pushing as hard/fast as you can, and holding off failure for increasing strength :nod:

Speed Bench Research.pdf

[Ninja]

Interesting read cheers :clap:

[steak]

[Chemo]

repped

wicked article too! saving that one to favs

[ohjoshua]

Yes this article is interesting.

But I wouldnt say it were able to conclude that speed was the factor which helped increase the strength. ( Althought it prob was).

The SPS had over double the volume. it would be interesting to see a test which had other variables more similar and just change preceived speed.

[georgesim86]

Hey, I am on epistane cycle since 3 month for body strength and increasing my hormonal level. But you know I feel that my body is not getting enough power which it should be. Am I taking too much epistane or is it dangerous for long term use.

[Phedder]

Yes this article is interesting.

But I wouldnt say it were able to conclude that speed was the factor which helped increase the strength. ( Althought it prob was).

The SPS had over double the volume. it would be interesting to see a test which had other variables more similar and just change preceived speed.

I agree, would be great to see a follow up study where bar speed is the only altered variable.

I think this study initially was somewhat more exploratory, and has at least helped show that pushing more reps and to failure isn't necessarily the best way to go for strength. Heck, even pushing more reps while avoiding failure would have been interesting to compare.

[proudgord]

I love doing westside barbell speed training days AKA Dynamic Effort days.

[Big john]

in on anything and EVERYTHING that will get my Albatross Limbs a better bench!

within IPF rules

[proudgord]

in on anything and EVERYTHING that will get my Albatross Limbs a better bench!

Bench pressing 9 sets of 3 reps with 50% of your 1 rep max with light bands or chains once a week will increase your bench.

Or if u do not have bands or chains 60-70% 9 sets of 3reps once a week.

Force = Mass x ACCeleration

Speed benching helps one to create a more rapid rate of force development, therefore a bigger bench.