Benching faster increases strength x2

[Joltan]

Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half-velocity training

The purpose of this study was to compare the effect on strength gains of two isoinertial resistance training (RT) programmes that only differed in actual concentric velocity: maximal (MaxV) vs. hal...

www.tandfonline.com

Cool pubmed study I came across today.

Two groups of individuals using 3x per week bench press with same amount of volume (sets, reps, weight). One group did slower more controlled reps, and one did the reps as fast/explosive as possible. The group that did the faster movement had twice the strength gains. I remember reading a Chris Aceto book a long time ago and he was a proponent of explosive fast movements as well. Well, here is a study that backs it up apparantly.

 

[buck]

With the parameters written of the in the study i would have been surprised if the results had been different.

 

[Performance Based]

There is a substantial amount of data supporting this. The faster you can move weight the stronger you will become. It is a massive defecit in most programs. I highly recommend Jeff's programming.

Power / Speed Training Program

Performance First Power / Speed Program. This program will increase power and speed, to be completed after strength training

www.performancefirstus.com

 

[Hatchet]

Westside (type) and their "speed work" (Russian) training has proven itself over the decades...

 

[Thor65]

Louie Simmons would agree. Speed is power.