Does Bar Speed Affect Strength Gains
It would appear so
Quote:
Effect of different pushing speeds on bench press.
Abstract
The purpose of this study was to investigate the effect on muscular strength after a 3-week training with the bench-press at a fixed 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. Significant differences between and within the 2 groups were pointed out using a 2-way ANOVA for repeated measures. After 3 weeks a significant 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 effect 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.
PMID: 22318559
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Does Bar Speed Affect Strength Gains
I'm sure west side and all those who advocate speed/dynamic training love to see their methods validated.
"Finally, considering the homogeneity of the subjects and their background training in bench press, it is quite amazing that in only 3 weeks there was a 10.20% increase of 1RM."
