Specific warm-up enhances movement velocity during bench press and squat resistance training

2021 ◽  
Keyword(s):  
Resistance Training ◽  
Perceived Exertion ◽  
Bench Press ◽  
Peak Velocity ◽  
Random Order ◽  
Training Load ◽  
Training Methods ◽  
Ratings Of Perceived Exertion ◽  
Movement Velocity ◽  
Warm Up

Background and objective: The purpose of this study was to investigate the effect of specific warm-up on squat and bench press resistance training. Methods: Thirty-four resistance-trained males (23.53 ± 2.35 years) participated in the current study. Among these, 12 were evaluated in the squat and 22 in the bench press. After determining the maximal strength load (1RM), each participant performed a training set (3 × 6 repetitions) with 80%1RM (training load) after completing a specific warm-up and without warming up, in random order. The warm-up comprised 2 × 6 repetitions with 40% and 80% of the training load, respectively. Mean propulsive velocity, velocity loss, peak velocity, mechanical power, work, heart rate and ratings of perceived exertion were assessed. Results: The results showed that after the warm-up, the participants were able to perform the squat and bench press at a higher mean propulsive velocity in the first set (squat: 0.68 ± 0.05 vs. 0.64 ± 0.06 m·s−1, p = 0.009, ES = 0.91; bench press: 0.52 ± 0.06 vs. 0.47 ± 0.08 m·s−1, p = 0.02, ES = 0.56). The warm-up positively influenced the peak velocity (1.32 ± 0.12 vs. 1.20 ± 0.11 m·s−1, p = 0.001, ES = 1.23) and the time to reach peak velocity (593.75 ± 117.01 vs. 653.58 ± 156.53 ms, p = 0.009, ES = 0.91) during the squat set. Conclusion: The specific warm-up seems to enhance neuromuscular actions that enable a higher movement velocity during the first training repetitions and to allow greater peak velocities in less time.

scholarly journals The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach

2020 ◽  
Vol 17 (18) ◽  
pp. 6882
Author(s):  
Bruno Ribeiro ◽  
Ana Pereira ◽  
Pedro P. Neves ◽  
António C. Sousa ◽  
Ricardo Ferraz ◽  
...  
Keyword(s):  
Perceived Exertion ◽  
Bench Press ◽  
Peak Velocity ◽  
Dynamic Strength ◽  
Training Load ◽  
Ratings Of Perceived Exertion ◽  
Warm Up ◽  
Novel Approach ◽  
Maximal Dynamic Strength

The current study aims to verify the effects of three specific warm-ups on squat and bench press resistance training. Forty resistance-trained males (19–30 years) performed 3 × 6 repetitions with 80% of maximal dynamic strength (designated as training load) after one of the following warm-ups (48 h between): (i) 2 × 6 repetitions with 40% and 80% of the training load (WU), (ii) 6 × 80% of training load (WU80), or (iii) 6 × 40% of the training load (WU40). Mean propulsive velocity (MPV), velocity loss (VL), peak velocity (PV), time to achieve PV, power, work, heart rates, and ratings of perceived exertion were analyzed. In squat exercises, higher MPV were found in WU80 compared with WU40 (2nd set: 0.69 ± 0.09 vs. 0.67 ± 0.06 m.s−1, p = 0.02, ES = 0.80; 3rd set: 0.68 ± 0.09 vs. 0.66 ± 0.07 m.s−1, p = 0.05, ES = 0.51). In bench press exercises, time to PV was lower in WU compared with WU40 (1st set: 574.77 ± 233.46 vs. 694.50 ± 211.71 m.s−1, p < 0.01, ES = 0.69; 2nd set: 533.19 ± 272.22 vs. 662.31 ± 257.51 m.s−1, p = 0.04, ES = 0.43) and total work was higher (4749.90 ± 1312.99 vs. 4631.80 ± 1355.01 j, p = 0.01, ES = 0.54). The results showed that force outputs were mainly optimized by WU80 in squat training and by WU in bench press training. Moreover, warming-up with few repetitions and low loads is not enough to optimize squat and bench press performances.

Acute Effects of Different Training Loads on Affective Responses in Resistance-trained Men

2019 ◽  
Vol 40 (13) ◽  
pp. 850-855 ◽  
Author(s):  
Alex S. Ribeiro ◽  
Erick D. dos Santos ◽  
João Pedro Nunes ◽  
Brad J. Schoenfeld
Keyword(s):  
Resistance Training ◽  
Perceived Exertion ◽  
Bench Press ◽  
Affective Responses ◽  
Rating Of Perceived Exertion ◽  
Acute Effects ◽  
Ratings Of Perceived Exertion ◽  
Relative Load ◽  
Light Load ◽  
Moderate Load

AbstractThe main purpose of the present study was to investigate the acute effects of different training loads on ratings of perceived exertion and discomfort and feelings of pleasure/displeasure in resistance-trained men. Twelve resistance-trained men (26.7±3.5 years, 85.1±17.5 kg, and 174. 9±9.9 cm) performed 3 sets of the bench press, squat on a hack machine, and lat pulldown, until volitional concentric failure in two separate conditions: a moderate load (MOD) consisting of a relative load of 8–12 repetitions maximum (RM), and a light load (LIT) consisting of a relative load of 25–30RM. The session rating of perceived exertion (sRPE), session rating of perceived discomfort (sRPD), and session pleasure/displeasure feelings (sPDF) were assessed after 15 min after the ending of each session. A randomized, counterbalanced, crossover study was performed with 48 h recovery afforded between sessions. Differences between conditions were observed for sRPE and sRPD, in which scores for LIT were greater than MOD (sRPE: MOD=5.5±1.0 vs. LIT=6.4±0.7; sRPD: MOD=6.7±1.7 vs. LIT=8.7±1.0). For sPDF, MOD reported feelings of pleasure (1.2), whereas the LIT presented a feeling of displeasure (–2.3). Results suggest that resistance training performed with a light load until failure induces higher degrees of effort, discomfort and displeasure compared to a moderate load.

Mechanical Load and Physiological Responses of Four Different Resistance Training Methods in Bench Press Exercise

2013 ◽  
Vol 27 (4) ◽  
pp. 1091-1100 ◽  
Author(s):  
Sebastian Buitrago ◽  
Nicolas Wirtz ◽  
Zengyuan Yue ◽  
Heinz Kleinöder ◽  
Joachim Mester
Keyword(s):  
Resistance Training ◽  
Bench Press ◽  
Mechanical Load ◽  
Physiological Responses ◽  
Training Methods

scholarly journals Validity and Reliability of Kinematics Measured with PUSH Band vs. Linear Encoder in Bench Press and Push-Ups

Sports ◽  
2019 ◽  
Vol 7 (9) ◽  
pp. 207 ◽  
Author(s):  
Roland van den Tillaar ◽  
Nick Ball
Keyword(s):  
Bench Press ◽  
Peak Velocity ◽  
Validity And Reliability ◽  
Mean Velocity ◽  
Movement Velocity ◽  
Lower Velocity ◽  
Linear Encoder ◽  
Measurement Devices ◽  
Level Of Agreement ◽  
Push Up

Background: The aim of this study was to compare the validity and reliability of a PUSH band device with a linear encoder to measure movement velocity with different loads during the push-up and bench press exercises. Methods: Twenty resistance-trained athletes performed push-up and bench press exercises with four different loads: without weight vest, 10-20-30 kg weight vest, bench press: 50–82% of their assumed 1 repetition maximum (1 RM) in steps of 10 kg. A linear encoder (Musclelab) and the PUSH band measured mean and peak velocity during both exercises. Several statistical analyses were used to investigate the validity and reliability of the PUSH band with the linear encoder. Results: The main findings of this study demonstrated only moderate associations between the PUSH band and linear encoder for mean velocity (r = 0.62, 0.70) and peak velocity (r = 0.46, 0.49) for both exercises. Furthermore, a good level of agreement (peak velocity: ICC = 0.60, 0.64; mean velocity: ICC = 0.77, 0.78) was observed between the two measurement devices. However, a significant bias was found with lower velocity values measured with the PUSH band in both exercises. In the push-up, both the linear encoder and PUSH band were deemed very reliable (ICC > 0.98; the coefficient of variation (CV): 5.9–7.3%). Bench press reliability decreased for the PUSH band (ICC < 0.95), and the coefficient of variance increased to (12.8–13.3%) for the velocity measures. Calculated 1 RM with the two devices was the same for the push-up, while in bench press the PUSH band under-estimated the 1 RM by 14 kg compared to the linear encoder. Conclusions: It was concluded that the PUSH band will show decreased reliability from velocity measures in a bench press exercise and underestimate load-velocity based 1 RM predictions. For training, the PUSH band can be used during push-ups, however caution is suggested when using the device for the purposes of feedback in bench press at increasing loads.

Effects of Carbohydrate Mouth Rinsing on Upper Body Resistance Exercise Performance

2020 ◽  
Vol 30 (1) ◽  
pp. 42-47
Author(s):  
Ben M. Krings ◽  
Brandon D. Shepherd ◽  
Hunter S. Waldman ◽  
Matthew J. McAllister ◽  
JohnEric W. Smith
Keyword(s):  
Heart Rate ◽  
Resistance Exercise ◽  
Exercise Performance ◽  
Perceived Exertion ◽  
Bench Press ◽  
Upper Body ◽  
Aerobic Performance ◽  
Ratings Of Perceived Exertion ◽  
Mouth Rinsing ◽  
Repetitions To Failure

Carbohydrate mouth rinsing has been shown to enhance aerobic exercise performance, but there is limited research with resistance exercise (RE). Therefore, the purpose of this investigation was to examine the effects of carbohydrate mouth rinsing during a high-volume upper body RE protocol on performance, heart rate responses, ratings of perceived exertion, and felt arousal. Recreationally experienced resistance-trained males (N = 17, age: 21 ± 1 years, height: 177.3 ± 5.2 cm, mass: 83.5 ± 9.3 kg) completed three experimental sessions, with the first serving as familiarization to the RE protocol. During the final two trials, the participants rinsed a 25-ml solution containing either a 6% carbohydrate solution or an artificially flavored placebo in a randomized, counterbalanced, and double-blinded fashion. The participants rinsed a total of nine times immediately before beginning the protocol and 20 s before repetitions to failure with the exercises bench press, bent-over row, incline bench press, close-grip row, hammer curls, skull crushers (all completed at 70% one-repetition maximum), push-ups, and pull-ups. Heart rate, ratings of perceived exertion, and felt arousal were measured at the baseline and immediately after each set of repetitions to failure. There were no differences for the total repetitions completed (carbohydrate = 203 ± 25 repetitions vs. placebo = 201 ± 23 repetitions, p = .46, Cohen’s d = 0.10). No treatment differences were observed for heart rate, ratings of perceived exertion, or felt arousal (p > .05). Although carbohydrate mouth rinsing has been shown to be effective in increasing aerobic performance, the results from this investigation show no benefit in RE performance in resistance-trained males.

Effect of Tethered Swimming as Postactivation Potentiation on Swimming Performance and Technical, Hemophysiological, and Psychophysiological Variables in Adolescent Swimmers

2020 ◽  
pp. 1-5
Author(s):  
Zied Abbes ◽  
Monoem Haddad ◽  
Khalid W. Bibi ◽  
Iñigo Mujika ◽  
Cyril Martin ◽  
...  
Keyword(s):  
Blood Lactate ◽  
Perceived Exertion ◽  
Swimming Performance ◽  
Time Trial ◽  
Flight Time ◽  
Experimental Session ◽  
Postactivation Potentiation ◽  
Ratings Of Perceived Exertion ◽  
Stroke Length ◽  
Warm Up

Objectives: To investigate whether tethered swimming (TS) performed 8 minutes before a 50-m freestyle swimming sprint could be an effective postactivation potentiation method to improve performance in young swimmers. Methods: Fourteen regional-level male adolescent swimmers (age 13.0 [2.0] y; height 161.1 [12.4] cm; body mass 52.5 [9.5] kg) underwent 2 trial conditions in a randomized and counterbalanced order (1 experimental [TS], 1 control) on different days. During the experimental session, the participants performed a standard warm-up of 1200 m followed by a TS exercise, which consisted of 3 × 10-second maximal efforts of TS with 1-minute rests between bouts. In the control condition, the warm-up phase was immediately followed by 200 m at a moderate pace (same duration as the TS in the experimental session). Performance (time trial); biomechanical (stroke length), physiological (blood lactate concentrations), and psychophysiological (ratings of perceived exertion) variables; and countermovement-jump (CMJ) flight time were collected. Results: TS warm-up had no significant effect on 50-m swimming performance (P = .27), postexercise ratings of perceived exertion, stroke length, or CMJ flight time (P ≥ .05). Blood lactate concentrations significantly increased at the end of the warm-up in the TS condition only (interaction effect: F1.91,29.91 = 4.91, P = .01, η2 = .27) and after the 50-m trial in both conditions (F1.57,20.41 = 62.39, P = .001, η2 = .82). Conclusions: The present study demonstrated that 3 × 10-second TS exercises performed 8 minutes prior to the event did not affect ratings of perceived exertion, stroke length, or CMJ flight time. In addition, tethered swimming did not affect 50-m freestyle sprint performance in young swimmers.

scholarly journals Measuring Training Load in Dance: The Construct Validity of Session-RPE

2019 ◽  
Vol 34 (1) ◽  
pp. 1-5 ◽  
Author(s):  
Brenton Surgenor ◽  
Matthew Wyon
Keyword(s):  
Construct Validity ◽  
Convergent Validity ◽  
Perceived Exertion ◽  
Training Session ◽  
Team Sports ◽  
Training Load ◽  
Rating Of Perceived Exertion ◽  
Training Methods ◽  
Dance Training ◽  
Strong Positive Relationship

OBJECTIVE: The session rating of perceived exertion (session-RPE) is a practical and non-invasive method that allows a quantification of internal training load (ITL) in individual and team sports. As yet, no study has investigated its construct validity in dance. This study examines the convergent validity between the session-RPE method and an objective heart rate (HR)-based method of quantifying the similar ITL in vocational dance students during professional dance training. METHODS: Ten dance students (4 male, 20±1.16 yrs; 6 female, 20±0.52 yrs) participated in this study. During a normal week of training, session-RPE and HR data were recorded in 96 individual sessions. HR data were analysed using Edwards-TL method. Correlation analysis was used to evaluate the convergent validity between the session-RPE and Edwards-TL methods for assessing ITL in a variety of training modes (contemporary, ballet, and rehearsal). RESULTS: The overall correlation between individual session-RPE and Edwards-TL was r=0.72, p<0.0001, suggesting there was a statistically significantly strong positive relationship between session-RPE and Edwards-TL. This trend was observed across all the training modes: rehearsal sessions (r=0.74, p=0.001), contemporary (r=0.60, p=0.001), and ballet (r=0.46, p=0.018) sessions. CONCLUSIONS: This study shows that session-RPE can be considered as a valid method to assess ITL for vocational dance students, and that notably there is some variation between session-RPE and HR-based TL in different dance activities.

Caffeine-Induced Changes in Cardiovascular Function during Resistance Training

2007 ◽  
Vol 17 (5) ◽  
pp. 468-477 ◽  
Author(s):  
Todd Anthony Astorino ◽  
Riana Lee Rohmann ◽  
Kelli Firth ◽  
Sondra Kelly
Keyword(s):  
Blood Pressure ◽  
Heart Rate ◽  
Resistance Training ◽  
Bench Press ◽  
Cardiovascular Function ◽  
Strenuous Exercise ◽  
Rate Pressure Product ◽  
Double Blind ◽  
Warm Up ◽  
Leg Press

Caffeine (CAF) exerts a pressor effect both at rest and during exercise, as blood pressure is higher than with placebo. The effect of acute CAF ingestion combined with intense resistance training on cardiovascular function is unknown, however. The primary aim of the study was to examine changes in cardiovascular function after completion of fatiguing bench-press and leg-press exercise after CAF or placebo ingestion. Twenty-two resistance-trained men ingested CAF (6 mg/kg) or placebo 1 h pre exercise in a randomized, double-blind crossover design. They refrained from CAF intake and strenuous exercise 48 and 24 h pretrial, respectively. Heart rate and blood pressure were measured pre exercise. After a standardized warm-up, 1-repetition-maximum (1-RM) on the barbell bench press and leg press was tested. When it had been determined, a load equivalent to 60% of 1-RM was placed on the bar, and the subject completed repetitions to failure. Measurements of heart rate and blood pressure were immediately completed, and mean arterial pressure and rate-pressure product were calculated. Results showed significant (P < 0.05) increases in heart rate (+ 10 beats/min), systolic blood pressure (+ 8–10 mmHg), and rate-pressure product with acute CAF ingestion versus placebo. No change (P > 0.05) in diastolic blood pressure across time or treatment was shown. To prevent elevated blood pressure and potential enhanced risk of heart disease, CAF intake should be monitored in at-risk men who participate in resistance training.

scholarly journals Self-selected intensity, ratings of perceived exertion, and affective responses in sedentary male subjects during resistance training

2016 ◽  
Vol 28 (6) ◽  
pp. 1795-1800 ◽  
Author(s):  
Hassan Mohamed Elsangedy ◽  
Kleverton Krinski ◽  
Daniel Gomes da Silva Machado ◽  
Pedro Moraes Dutra Agrícola ◽  
Alexandre Hideki Okano ◽  
...  
Keyword(s):  
Resistance Training ◽  
Perceived Exertion ◽  
Affective Responses ◽  
Ratings Of Perceived Exertion ◽  
Male Subjects

scholarly journals Influence of very short rest period lengths on repeated one maximun repetition bench press performance

2018 ◽  
Vol 11 (3) ◽  
Author(s):  
E Scudese ◽  
G Senna ◽  
C Queiroz ◽  
EHM Dantas ◽  
R Simão ◽  
...  
Keyword(s):  
Body Mass ◽  
Perceived Exertion ◽  
Bench Press ◽  
Rest Period ◽  
Relative Strength ◽  
Successful Completion ◽  
Ratings Of Perceived Exertion ◽  
Rest Periods ◽  
Short Rest Period ◽  
Press Performance

Objective: The purpose of this investigation was to compare different rest period lengths between consecutive one maximum repetition bench press attempts on performance and ratings of perceived exertion. Method: Eighteen trained men (27.95 ± 4.25 years; 81.00 ± 9.21 kg; 174.62 ± 3.34 cm; bench press relative strength 1.33 ± 0.11 kg/kg of body mass) participated in three randomly ordered sessions that required two consecutive one maximum repetition bench press attempts with 20, 40, or 60-s rest between attempts. Results: The Cochran Q analysis showed no significant differences in the ability to successfully perform a second one maximum repetition attempt with 20, 40, or 60-s rest between attempts (p = 0.882). Specifically, no significant differences were found in the successful completion of the first and second attempts for the 20-s (p = 0.317), 40-s (p = 0.083), and 60-s (p = 0.157) trials, respectively. Briefly, for both 20 and 60-s rest conditions Δ% = 88.88% of subjects successfully performed the second attempt and, for the 40-s protocol, only Δ% = 83.33% completed. For the pre and post-set ratings of perceived exertion, the shorter rest period (20-s) promoted significantly higher values compared to the longer rest periods (pre-set ratings of perceived exertion, p = 0.04; post-set ratings of perceived exertion, p = 0.023). Conclusions: The results of this study can be applied to recreationally trained individuals with the intent of generating a time-efficient process for conducting a valid and reliable one maximum repetition bench press assessment.

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