When performing a single set of bench press to failure at 70% of maximum strength, using a velocity-based training method results in a higher proportion of energy coming from aerobic pathways (41%)...

We analyzed one assertion on whether velocity-based training increases aerobic energy contribution compared to tempo-based training during bench press to failure at 70% 1RM. What we’ve found so far is that, in this single case, velocity-based training was associated with a higher proportion of energy coming from aerobic pathways—41%—compared to 33% with tempo-based training, even though the total energy used was the same [1]. This suggests that how fast you move the bar during the lift may influence which energy system contributes more, even when the workload and intensity are matched. The evidence we’ve reviewed leans toward the idea that controlling movement speed through velocity feedback, rather than fixed tempo, might shift energy demand slightly toward aerobic metabolism during a set taken to failure. This could mean the body is relying a bit more on oxygen-dependent systems to keep producing force as fatigue builds, rather than solely on quick-burning anaerobic pathways. But this conclusion is based on only one assertion, and no other studies or data were included in our current review. We don’t know if this pattern holds across different people, loads, or exercises. We also don’t know if the difference in aerobic contribution is large enough to meaningfully affect training outcomes like endurance, recovery, or muscle growth. More research would be needed to see if this effect is consistent and relevant outside of this specific condition. For now, if you’re using bench press to failure at 70% 1RM and want to potentially increase aerobic involvement, focusing on bar speed rather than strict timing might be worth trying—but it’s just one small piece of a much bigger puzzle.