Bench-Press Performed With a Velocity- and Tempo-Based Approach: Are There Differences in Volume Load, Time Under Tension, and Metabolic Demands?

Background: Velocity-based training (VBT) is a resistance training approach that uses lifting velocity to determine training load and track strength progress. This study determined the impact of a VBT versus a tempo-based training (TBT) approach on volume load and time under tension during a single set of submaximal bench press performed to failure. Hypothesis: VBT would result in larger volume load and similar time under tension as TBT. Study Design: Randomized-crossover design. Level of Evidence: Level 3. Methods: A total of 14 healthy men (24.1 ± 5.8 years) performed free-weight bench-press exercise at low intensities (12%, 16%, 20%, and 24% of 1-repetition maximum [1RM]) with oxygen uptake ( V . O 2 ) measurements. V . O 2 was then extrapolated to a set performed at 70% 1RM to failure and the accumulated O 2 deficit was calculated together with the relative energy contribution of aerobic and anaerobic metabolism. Mechanical data were collected with a linear encoder. Results: Despite the lack of differences between conditions for total time under tension ( P > 0.05), VBT achieved a higher volume load at set failure ( P < 0.05). Moreover, the VBT condition resulted in a larger total V . O 2 from set initiation to termination ( P < 0.01). Conversely, the accumulated O 2 deficit did not differ between conditions ( P > 0.05). Compared with TBT, VBT elicited a higher relative contribution of aerobic energy (VBT, ~41%; TBT, 33%) and a lower relative contribution of anaerobic energy (VBT, ~59; TBT, 67%) during exercise ( P < 0.01). Conclusion: VBT is an effective strategy to enhance volume load during bench-press performed to failure at 70% 1RM. This effect occurs without compromising time under tension. These findings are associated with a higher contribution of aerobic energy supply to exercise. Clinical Relevance: VBT may be beneficial for athletes aiming to maximize volume load in response to resistance exercise.