- Lid sinds
- 30 apr 2008
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- 2.572
- Waardering
- 151
Effect of different pushing speeds on bench press.
The purpose of this study was to investigate the effect on muscular strength after a 3-week training with the bench-press at a fixed pushing of 80-100% maximal speed (FPS) and self-selected pushing speed (SPS). 20 resistance-trained subjects were divided at random in 2 groups differing only regarding the pushing speed: in the FPS group (n=10) it was equal to 80-100% of the maximal speed while in the SPS group (n=10) the pushing speed was self-selected. Both groups were trained twice a week for 3 weeks with a load equal to 85% of 1RM and monitored with the encoder. Before and after the training we measured pushing speed and maximum load. Significant differences between and within the 2 groups were pointed out using a 2-way ANOVA for repeated measures. After 3 weeks a significant improvement was shown especially in the FPS group: the maximum load improved by 10.20% and the maximal speed by 2.22%, while in the SPS group the effect was <1%. This study shows that a high velocity training is required to increase the muscle strength further in subjects with a long training experience and this is possible by measuring the individual performance speed for each load.
The figure above shows that the upward, concentric movement took the experimental group 0.8 seconds to perform. This movement took the control group 1.3 seconds. The downward, eccentric, movement took 2 seconds in the experimental group and 1.5 seconds in the control group.
The above figure shows that after three weeks the researchers observed that the maximal strength of the control group subjects had remained constant, but that of the subjects in the experimental group had increased by 10.2 percent. The maximal speed had also increased by more in the experimental group than in the control group.
Conclusie
Om het maximale uit je training te halen, en om spiermassa en kracht te winnen, gaat het er uiteindelijk om dat je maximale inspanning levert (bij 20kg dezelfde inspanning als bij je 1rm) op je concentrische beweging.
Als je dit doet activeer je spiervezels en bereik je maximum hypertrophy.
Probeer zoveel mogelijk te trainen met gewicht in de range 50-80% van je 1RM.
Bron
The purpose of this study was to investigate the effect on muscular strength after a 3-week training with the bench-press at a fixed pushing of 80-100% maximal speed (FPS) and self-selected pushing speed (SPS). 20 resistance-trained subjects were divided at random in 2 groups differing only regarding the pushing speed: in the FPS group (n=10) it was equal to 80-100% of the maximal speed while in the SPS group (n=10) the pushing speed was self-selected. Both groups were trained twice a week for 3 weeks with a load equal to 85% of 1RM and monitored with the encoder. Before and after the training we measured pushing speed and maximum load. Significant differences between and within the 2 groups were pointed out using a 2-way ANOVA for repeated measures. After 3 weeks a significant improvement was shown especially in the FPS group: the maximum load improved by 10.20% and the maximal speed by 2.22%, while in the SPS group the effect was <1%. This study shows that a high velocity training is required to increase the muscle strength further in subjects with a long training experience and this is possible by measuring the individual performance speed for each load.
The figure above shows that the upward, concentric movement took the experimental group 0.8 seconds to perform. This movement took the control group 1.3 seconds. The downward, eccentric, movement took 2 seconds in the experimental group and 1.5 seconds in the control group.
The above figure shows that after three weeks the researchers observed that the maximal strength of the control group subjects had remained constant, but that of the subjects in the experimental group had increased by 10.2 percent. The maximal speed had also increased by more in the experimental group than in the control group.
Conclusie
Om het maximale uit je training te halen, en om spiermassa en kracht te winnen, gaat het er uiteindelijk om dat je maximale inspanning levert (bij 20kg dezelfde inspanning als bij je 1rm) op je concentrische beweging.
Als je dit doet activeer je spiervezels en bereik je maximum hypertrophy.
Probeer zoveel mogelijk te trainen met gewicht in de range 50-80% van je 1RM.
Bron
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