Background:

Velocity-based training (VBT) is a resistance training approach that uses lifting velocity to determine training load and track strength progress. This study determined the impact of a VBT versus a tempo-based training (TBT) approach on volume load and time under tension during a single set of submaximal bench press performed to failure.

Hypothesis:

VBT would result in larger volume load and similar time under tension as TBT.

Study Design:

Randomized-crossover design.

Level of Evidence:

Level 3.

Methods:

A total of 14 healthy men (24.1 ± 5.8 years) performed free-weight bench-press exercise at low intensities (12%, 16%, 20%, and 24% of 1-repetition maximum [1RM]) with oxygen uptake ( V . O₂) measurements. V . O₂ was then extrapolated to a set performed at 70% 1RM to failure and the accumulated O₂ deficit was calculated together with the relative energy contribution of aerobic and anaerobic metabolism. Mechanical data were collected with a linear encoder.

Results:

Despite the lack of differences between conditions for total time under tension (P > 0.05), VBT achieved a higher volume load at set failure (P < 0.05). Moreover, the VBT condition resulted in a larger total V . O₂ from set initiation to termination (P < 0.01). Conversely, the accumulated O₂ deficit did not differ between conditions (P > 0.05). Compared with TBT, VBT elicited a higher relative contribution of aerobic energy (VBT, ~41%; TBT, 33%) and a lower relative contribution of anaerobic energy (VBT, ~59; TBT, 67%) during exercise (P < 0.01).

Conclusion:

VBT is an effective strategy to enhance volume load during bench-press performed to failure at 70% 1RM. This effect occurs without compromising time under tension. These findings are associated with a higher contribution of aerobic energy supply to exercise.

Clinical Relevance:

VBT may be beneficial for athletes aiming to maximize volume load in response to resistance exercise.