30 Seconds SummaryStop Terminating Sets With Velocity Loss in Free-Weight Exercises
- Intraset velocity loss, which is an objective method to regulate training intensity and volume, shows inconsistent results from session to session in free-weight back squats, challenging its reliability as a set termination measure.
- The study involved 51 resistance-trained participants who performed back squat sets to failure at different intensities across multiple sessions to assess the relationship between performed repetitions and velocity loss.
- Despite theoretical benefits, the study found poor session to session agreement using velocity loss thresholds, with large differences in the percentage of possible repetitions performed upon reaching these thresholds.
- Variability in results suggests that using the same velocity loss threshold (e.g., 30% loss) for every session may lead to significant fluctuations in training intensity and volume, making it unfeasible for consistent integration into training programs.
- Velocity loss thresholds are influenced by many variables including exercise type, load, and individual session performance, adding complexity to their application in strength training.
- Instead of relying solely on velocity loss thresholds for set termination, lifters are recommended to use a combination of other methods such as RIR-based RPE, percentage-based training, and absolute velocity thresholds, while monitoring velocity loss for additional insights into intraset fatigue.
Data Driven Strength
Zac Robinson
