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Velocity Training Revisited: 20% or 40% Reduction in Bar Velocity on Barbell Squats - What'll Yield Greater Gains?

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Squats, squats and, you guessed it squats - That's all the subjects did in this 8-week study W/ trained young men. Back in the early days of the SuppVersity , I reported the results of a resistance training study which showed that interrupting your sets, when you can no longer perform the exercise at maximal velocity yielded quite astonishing increases in muscle gains - despite stopping several reps away from failure. Spanish researchers have now attempted to gain further insight into the adaptations brought about by training close to muscle failure vs not to failure, and compared the effects of two RT programs that only differed in the magnitude of repetition velocity loss allowed in each set (20% vs 40%) on structural and functional adaptations. I would suggest you consider periodizing going to failure vs. shying away from it. 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodization 12% Body Fat in 12 We...
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Discontinuing the Set When You Slow Down on Squats May Boost Strength Gains + Preserve MHC-IIX Fiber Percentage

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You want to get rid of those tiny weights and squat big time? Maybe you should watch your squatting velocity... and no, I am not talking about slowing down - rather about keeping your rep speed. While the headline may suggest that this is yet another article about time under tension, the "speed" I refer to in the headline is only indirectly related to the TUT concept. Rather than that, speed, in this case, refers to the velocity with which you squat... or, to be more precise, the magnitude of repetition velocity loss allowed in each set (20% vs 40%) and its effects on structural and functional adaptations in response to resistance training (RT). Previous studies have shown that the degree of neuromuscular fatigue induced by RT protocols can be monitored by assessing the repetition velocity loss within a set (Sanchez-Medina. 2011). Different velocity loss schemes may also be used as part of classic periodization schemes. 30% More on the Big Three: Squat, DL, BP! ...
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Power Up Your Bench With Maximal Velocity on the Bench: Almost 2x Greater Strength Gains Compared to 50%

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Bench press bros, listen up! You better push that weigh up fast, if you want to make maximal strength gains - O-lifting says "Hello" ;-) Do you train deliberately slow? If so, you may be limiting your strength gains. A recently published paper in the European Journal of Sports Science shows: "Movement velocity can be considered a fundamental component of RT intensity, since, for a given %1RM, the velocity at which loads are lifted largely determines the resulting training effect" (Gonzalez-Badillo. 2014). Before we take a closer look at how "large" the effect of training the training velocity actually is, I would like to invite you to take a closer look at the design of the corresponding experiment that was conducted at the Pablo de Olivade University in Seville, Spain. Squatting will always remain the most versatile muscle builder & fat shredder Optimizing Rest for Size and Strength Gains Alternate Squats & BP for GAINS! Farm...
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Slow Down to Build Up? 4x Higher Growth Hormone After Slow (4s) Eccentric Biceps Curls, But What's It Worth?

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Fast or slow for eccentric biceps curls? Is that a question of faith or can science provide us with an adequate answer? "What the ****? Training slowly is for pussies! " Ok, admittedly the subjects in the study today's SuppVersity article is going to deal with were ladies (obviously no pussies), but I do not need a study, to tell you that the "pussy" training can hurt significantly more than the "bro" version that usually ends in ballistic movements that are meant to impress the male and female "pussies" at the gym and will yield astonishing increases in trap-size from "bicep curls". Now, I am digressing from the topic at hand, which is: Does it just hurt or does it also work? What? Ah, yeah... I am talking about training at a slow velocity. Eccentric training to be specific. Exactly the kind of training researchers from the ), State University of Campinas have investigated in their latest experiment (Libardi. 2013). Fast o...
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Ripped & Buffed vs. Skinny and Sinewy: Training Velocity, not Load, Appears to be Sole Determinant of Exercise Induced Shifts from Slow- to Fast-Twitch Muscle Fibers.

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Image 1: Who would you like to be? And how do you train to achieve his physique? Sprinter or marathon runner? Ripped and buffed or skinny and sinewy? Although this is, after all, a question of muscle vs. fat, bone and tissue mass , it is upon closer examination as much a qualitative question, as it is a quantitative one - a question that may well be influenced by the way you train! Unlike our adipose tissue which has almost unlimited capacity to grow, the size of our muscles appears to limited by a number of factors, among which the individual fiber-make-up , i.e. the ratio of slow-oxidative endurance-type fibers (type I) to fast-twitch type IIA (fast-oxidative glycolytic), and fast twitch IIX (fast glycolytic) seems to play an important role, when it comes to getting big and buffed or skinny and sinewy. Figure 1: Slow- and fast-twitch faber composition in athletes and non-athletes (data based on Carrol. 1998 ; Widrick. 2002 ) As the data in figure 1 goes to show...
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Exercise Velocity Does not Determine Hypertrophy Signaling in Eccentric Exercises: Akt, mTOR, P70s6k Protein Phosphorylation Identical for Fast and Slow Movements

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Finally, a study ( Roschel. 2011 ) related not only to nutrition and supplementation for exercise, but to exercise itself! The respective paper was published in the Applied Physiology, Nutrition, and Metabolism on April, 13th, and reports the results of a study on the effects of exercise velocity on markers of muscle hypertrophy, specifically, Akt/mTOR/p70 s6k . Figure 1: Schematic illustration of the mTOR signaling cascade ( Betz, Charles. Wikipedia ) Roschel, et al. had 20 subjects, "not enrolled in any form of strength training for at least 6 months prior to the study and without any history of musculoskeletal disorders" perform 5 sets of 8 repetitions of an eccentric knee extension exercise at either a slow (20°·s –1 ; ES) or fast execution speed (210°·s –1 ; EF) . After the workout, biopsies were taken from vastus lateralis at three timepoints: baseline (B), immediately after (T1), and 2 h after (T2). The results did not confirm the scientists' working hyp...
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