The Claim

Explosive strength training using 40% 1RM bench press throws does not result in greater improvements in mean propulsive velocity at 40% 1RM compared to maximal strength or hypertrophy training in moderately trained adults, despite the high-velocity nature of the explosive training protocol.

Source: Velocity Specific Adaptations to Three Widely Used Strength Training Methods: A Randomized Controlled Trial.

What the research says

Supports is higher

Support is ahead, but a single strong opposing study can change this.

Supports
48score
Challenges
0score

These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.

Cause and effect
1 study reviewed
In plain English

In moderately trained adults, performing explosive bench press throws at 40% of maximum strength does not lead to better gains in movement speed at the same load compared to other types of training focused on strength or muscle growth, even though the explosive movements are fast.

See the scientific wording

Explosive strength training using 40% 1RM bench press throws does not produce superior improvements in mean propulsive velocity at low loads (40% 1RM) compared to maximal strength or hypertrophy training in moderately trained adults, despite its high velocity specificity, indicating that velocity-specific training does not guarantee velocity-specific adaptations.

Why this might work

When you get stronger, your muscles and nerves become better at generating force quickly, no matter how light the weight is. Even if you train by throwing light weights fast, your body doesn’t get faster at moving those weights unless your overall ability to produce force improves. The key is how much force your muscles can make and how fast your nerves can tell them to contract — not how fast you moved the weight during training.

Verified mechanismbased on 1 study

What the research says

1 study

  1. Study: Velocity Specific Adaptations to Three Widely Used Strength Training Methods: A Randomized Controlled Trial.

    Even if you throw light weights as fast as you can, you won’t move them faster than someone who lifts heavier weights slowly—because getting stronger overall matters more than how fast you move the weight during training.

Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies

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Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.