Effects of different velocity loss thresholds on strength, neuromuscular adaptations, and muscle hypertrophy during bench press training in women

Working out with different numbers of repetitions per set results in the same amount of muscle growth as always using a moderate number of repetitions per set.

Among intermediate-trained women doing bench press exercises with heavy weights over eight weeks, stopping sets when speed drops by 50% leads to larger gains in maximum strength and triceps muscle size than stopping after just one repetition.

Intermediate-trained women who lift weights at 70–85% of their maximum strength for 8 weeks and stop sets when they slow down by 25% show greater gains in explosive power and muscle activation during fast movements than those who stop when they slow down by 0% or 50%.

In intermediate-trained women, doing one repetition per set at 70–85% of maximum strength twice a week for eight weeks increases maximal strength but does not produce the greatest gains in strength under heavy loads or muscle size compared to protocols that induce higher fatigue.

In intermediate-trained women, performing bench press movements with a 25% loss of velocity increases muscle electrical activity more than performing them with a 50% loss of velocity.

In intermediate-trained women, lifting with higher velocity loss limits reduces the ability to maintain speed during submaximal lifts, while lower velocity loss limits preserve or improve speed performance.