Effects of velocity loss programming in the bench press on strength gains and hypertrophy

Abstract

This study aimed to compare the effects of two bench press (BP) training programs differing in velocity loss (VL) modulation (stable vs. progressive) on strength and hypertrophic adaptations. Twenty-four resistance-trained men were randomly assigned to a stable VL group (STA) or a progressive VL group (PRO). Subjects trained the BP for eight weeks, 15 sessions, performing three sets per session at 65–75% 1RM. STA trained with a constant 25% VL, whereas PRO followed a progressive strategy (0-12.5-25-37.5 -50% VL). Assessments conducted before and after training included pectoralis major cross-sectional area (CSA), a progressive loading test, and the maximum number of repetitions in BP. No significant differences in VL between groups were observed during the training program (~26%). A significant main “time” effect was observed for all variables, with no significant group × time interactions. Only PRO obtained significant increases in CSA (effect size = 0.31), while only STA significantly improved maximal unloaded velocity (effect size = 0.80). Both stable and progressive VL programming were effective at improving strength performance in BP. However, stable VL strategies may be preferable for athletes prioritizing high-velocity performance, whereas progressive VL approaches may be more advantageous for hypertrophy-oriented athletes.