Why lifting faster might help you do more reps
Bench-Press Performed With a Velocity- and Tempo-Based Approach: Are There Differences in Volume Load, Time Under Tension, and Metabolic Demands?
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
This study tested whether lifting the bar as fast as possible (VBT) lets you do more reps than lifting at a slow, steady pace (TBT) during a tough set of bench press.
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 555 / 90
Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
This study tested whether lifting the bar as fast as possible (VBT) lets you do more reps than lifting at a slow, steady pace (TBT) during a tough set of bench press.
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 555 / 90
Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
Publication
Authors
Fitas A, Miras-Moreno S, Oliveira JH, Cidrais M, Pezarat-Correia P, Schoenfeld BJ, Mendonca GV
Related Content
Claims (9)
Performing multiple sets of resistance exercise with sustained tension and fatigue leads to greater activation of muscle fibers and results in an increase in muscle size.
During a single set of bench press at 70% of maximum strength, using velocity-based feedback to control lifting speed results in about 12% more total weight lifted compared to using a fixed tempo, without changing how long the muscles are under load, suggesting that faster lifting can increase mechanical work by allowing more repetitions.
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%) compared to tempo-based training (33%), with a corresponding reduction in anaerobic energy use, even though the total energy used is the same.
During velocity-based bench press training, a greater reliance on aerobic energy metabolism contributes to higher total work volume, and when this metabolic factor is accounted for, the difference in total work between training conditions disappears.
When performing a single set of bench press to failure at 70% of maximum strength, using a velocity-based approach results in a higher proportion of energy coming from aerobic systems (41%) compared to a tempo-based approach (33%), with a corresponding reduction in anaerobic contribution, even though the total amount of anaerobic energy used remains the same.