Abstract
This study aimed to analyze: 1) the pattern of repetition velocity decline during
a single set to failure against different submaximal loads (50–85% 1RM) in the bench
press exercise; and 2) the reliability of the percentage of performed repetitions,
with respect to the maximum possible number that can be completed, when different
magnitudes of velocity loss have been reached within each set. Twenty-two men performed
8 tests of maximum number of repetitions (MNR) against loads of 50–55–60–65–70–75–80–85%
1RM, in random order, every 6–7 days. Another 28 men performed 2 separate MNR tests
against 60% 1RM. A very close relationship was found between the relative loss of
velocity in a set and the percentage of performed repetitions. This relationship was
very similar for all loads, but particularly for 50–70% 1RM, even though the number
of repetitions completed at each load was significantly different. Moreover, the percentage
of performed repetitions for a given velocity loss showed a high absolute reliability.
Equations to predict the percentage of performed repetitions from relative velocity
loss are provided. By monitoring repetition velocity and using these equations, one
can estimate, with considerable precision, how many repetitions are left in reserve
in a bench press exercise set.
Key words
velocity-based resistance training - strength training - bench press - exercise prescription
- muscle failure
