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