Abstract
In this study, we examined the impact of contrast movement tempo (fast vs. slow) on power output and bar velocity during the bench press exercise. Ten healthy men (age = 26.9 ± 4.1 years; body mass = 90.5 ± 10.3 kg; bench press 1RM = 136.8 ± 27.7 kg) with significant experience in resistance training (9.4 ± 5.6 years) performed the bench press exercise under three conditions: with an explosive tempo of movement in each of three repetitions (E/E/E = explosive, explosive, explosive); with a slow tempo of movement in the first repetition and an explosive tempo in the next two repetitions (S/E/E = slow, explosive, explosive); and with a slow tempo of movement in the first two repetitions and an explosive tempo in the last repetition (S/S/E = slow, slow, explosive). The slow repetitions were performed with a 5/0/5/0 (eccentric/isometric/concentric/isometric) movement tempo, while the explosive repetitions were performed with an X/0/X/0 (X- maximal speed of movement) movement tempo. During each experimental session, the participants performed one set of three repetitions at 60%1RM. The two-way repeated measures ANOVA showed a statistically significant interaction effect for peak power output (PP; p = 0.03; η2 = 0.26) and for peak bar velocity (PV; p = 0.04; η2 = 0.24). Futhermore there was a statistically significant main effect of condition for PP (p = 0.04; η2 = 0.30) and PV (p = 0.02; η2 = 0.35). The post hoc analysis for interaction revealed that PP was significantly higher in the 2nd and 3rd repetition for E/E/E compared with the S/S/E (p < 0.01 for both) and significantly higher in the 2nd repetition for the S/E/E compared with S/S/E (p < 0.01). The post hoc analysis for interaction revealed that PV was significantly higher in the 2nd and 3rd repetition for E/E/E compared with the S/S/E (p < 0.01 for both), and significantly higher in the 2nd repetition for the S/E/E compared with the S/S/E (p < 0.01). The post hoc analysis for main effect of condition revealed that PP and PV was significantly higher for the E/E/E compared to the S/S/E (p = 0.04; p = 0.02; respectively). The main finding of this study was that different distribution of movement tempo during a set has a significant impact on power output and bar velocity in the bench press exercise at 60%1RM. However, the use of one slow repetition at the beginning of a set does not decrease the level of power output in the third repetition of that set.
Highlights
Programming of resistance training involves the manipulation of numerous variables, including load, volume, exercises order or selection, and the rest intervals between sets (Schoenfeld et al, 2017a,b; Grgic et al, 2018; Nunes et al, 2020)
The post hoc analysis for interaction revealed that power output (PP) was significantly higher in the 2nd and 3rd repetition for the each tempo was performed (E/E/E) compared with the S/S/E (p < 0.01 for both) and significantly higher in the 2nd repetition for the S/E/E compared with the S/S/E (p < 0.01; Table 1; Figure 1)
The post hoc analysis for interaction revealed that peak bar velocity (PV) was significantly higher in the 2nd and 3rd repetition for the E/E/E compared with the S/S/E (p < 0.01 for both) and significantly higher in the 2nd repetition for the S/E/E compared with the S/S/E (p < 0.01; Table 2; Figure 2)
Summary
Programming of resistance training involves the manipulation of numerous variables, including load, volume, exercises order or selection, and the rest intervals between sets (Schoenfeld et al, 2017a,b; Grgic et al, 2018; Nunes et al, 2020). The combination of slow, moderate, and fast tempos for advanced training may provide the most benefits, depending on the load and the number of performed repetitions (Farthing and Chilibeck, 2003; Munn et al, 2005). Regarding hypertrophy, these guidelines generally concur with one fairly recent metaanalysis (Schoenfeld et al, 2015a), which indicates that similar hypertrophic responses occur when the repetition duration ranges from 0.5 to 8 s, which is a very wide range, whereby acute exercise stress could largely vary (Wilk et al, 2020d). The possible advantages of faster tempos on strength gains were mentioned in a meta-analysis by Davies et al (2017), but the differences between strength gains following faster and slower tempos were not statistically significant
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