When performing bench presses to exhaustion at 70% of maximum strength, two different training styles—focusing on speed versus controlled tempo—lead to the same total amount of oxygen debt and...

We analyzed the available evidence on whether velocity-based and tempo-based bench press training produce the same anaerobic energy contribution at 70% 1RM, and what we’ve found so far suggests they do not. There are no studies that support the idea that speed and controlled tempo lead to equal anaerobic energy use under these conditions. In fact, 55 assertions directly refute this claim, indicating that how fast or slow the lift is performed appears to influence the body’s reliance on anaerobic systems [1]. Anaerobic energy systems provide quick bursts of power without needing oxygen, and they become more active when movements are intense or fatiguing. The evidence we’ve reviewed implies that lifting with greater speed—especially when pushing to exhaustion—may increase the demand on these systems compared to slower, controlled repetitions. This doesn’t mean one method is better or worse, but it does suggest that the way you perform the lift changes how your body generates energy during the set. We don’t know exactly why this difference occurs from the data available, but the consistent pattern across 55 refuting assertions points to movement speed playing a role in energy system recruitment. This could matter for athletes or trainees trying to target specific metabolic adaptations, like power development versus muscular endurance. What this means for you: if you’re using bench presses to train for explosive strength, going faster might push your body to rely more on its short-term, non-oxygen energy systems. If you’re focusing on steady, controlled reps, your body may use energy differently—even at the same weight. The evidence doesn’t say one is right or wrong, but it does show that speed matters more than some assume.