Effects of Velocity Loss Programming in the Bench Press on Strength Gains and Hypertrophy

This study aimed to compare the effects of two bench press training programs differing in velocity loss modulation (stable vs. progressive) on strength and hypertrophic adaptations. Twenty-four resistance-trained men were randomly assigned to a stable velocity loss group or a progressive velocity loss group. Subjects trained the bench press for 8 weeks, 15 sessions, performing three sets per session at a 65–75% one-repetition maximum. The stable velocity loss group trained with a constant 25% velocity loss, whereas the progressive velocity loss group followed a progressive strategy (0-12.5-25-37.5-50% velocity loss). Assessments conducted before and after training included pectoralis major cross-sectional area, a progressive loading test, and the maximum number of repetitions in bench press. No significant differences in velocity loss between groups were observed during the training program (~26%). A significant main “time” effect was observed for all variables, with no significant group × time interactions. Only the progressive velocity loss group obtained significant increases in cross-sectional area (effect size=0.31), while only the stable velocity loss group significantly improved maximal unloaded velocity (effect size=0.80). Both stable and progressive velocity loss programming were effective at improving strength performance in bench press. However, stable velocity loss strategies may be preferable for athletes prioritizing high-velocity performance, whereas progressive velocity loss approaches may be more advantageous for hypertrophy-oriented athletes.