30 Seconds SummarySpeed kills: 2x the intended bar speed yields ~2x the bench press gains
- A study published in the European Journal of Sports Science in May 2014 found that lifting the barbell at maximum speed during bench press results in approximately double the strength gains compared to lifting at half the intended speed, even with the same training volume and intensity.
- The study involved 24 men, mostly in their early to mid-20s with 2-4 years of recreational bench press experience, who were divided into two groups: one training at maximum velocity (MaxV) and the other at half velocity (HalfV), each benching 3 times per week for 6 weeks.
- Fast twitch muscle fibers, which are most prone to hypertrophy, are better recruited when lifting the bar faster, potentially leading to more significant strength and size gains.
- Previous research suggested that rep speed might not significantly affect strength gains; however, these studies often didn't equate load and volume or consider rep speed consistency, especially when nearing muscle failure.
- In the study, MaxV achieved an 18.2% increase in their 1-repetition maximum (1RM) for bench press versus a 9.7% increase for HalfV, and also showed better improvements in bar speed.
- The study provided controlled conditions and utilized bar speed to guide weight adjustments, ensuring that training loads matched each subject's daily strength levels, rather than using fixed percentages of an outdated 1RM.
- Aside from strength gains, the ability to move heavier weights faster translates to better performance in power activities, although training specificity and velocity also play roles.
- The researchers concluded that lifting the bar as fast as possible without training to failure generally results in better strength gains compared to intentionally slower training.
Stronger By Science
Greg Nuckols
