Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations
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We compared the effects of two resistance training (RT) programs only differing in the repetition velocity loss allowed in each set: 20% (VL20) vs 40% (VL40) on muscle structural and functional adaptations. Twenty-two young males were randomly assigned to a VL20 (n = 12) or VL40 (n = 10) group. Subjects followed an 8-week velocity-based RT program using the squat exercise while monitoring repetition velocity. Pre- and post-training assessments included: magnetic resonance imaging, vastus lateralis biopsies for muscle cross-sectional area (CSA) and fiber type analyses, one-repetition maximum strength and full load-velocity squat profile, countermovement jump (CMJ), and 20-m sprint running. VL20 resulted in similar squat strength gains than VL40 and greater improvements in CMJ (9.5% vs 3.5%, P < 0.05), despite VL20 performing 40% fewer repetitions. Although both groups increased mean fiber CSA and whole quadriceps muscle volume, VL40 training elicited a greater hypertrophy of vastus lateralis and intermedius than VL20. Training resulted in a reduction of myosin heavy chain IIX percentage in VL40, whereas it was preserved in VL20. In conclusion, the progressive accumulation of muscle fatigue as indicated by a more pronounced repetition velocity loss appears as an important variable in the configuration of the resistance exercise stimulus as it influences functional and structural neuromuscular adaptations.
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Greater velocity-loss thresholds (e.g., >40%) drastically increase metabolic disruption and fatigue, but their superiority for hypertrophy relative to more moderate thresholds (e.g., 15-20%) is inconsistent and often inferior.
“Reviews of this literature suggest that greater velocity-loss thresholds (e.g., >40%) drastically increase metabolic disruption and fatigue, but their superiority for hypertrophy relative to more moderate thresholds (e.g., 15–20%) is inconsistent and often inferior [149,150].”
From Ribosome Biogenesis as a Putative Bottleneck to Skeletal Muscle Hypertrophy: Mechanisms, Human Evidence, and Practical Modulators (2026) · cites this paper as [150]
These training volume values are consistent with the 15%-20% interindividual variability typically observed in velocity-based resistance training protocols.
“These values are consistent with the 15%–20% interindividual variability typically observed in velocity‐based resistance training protocols (Pareja‐Blanco et al., 2017; Sánchez‐Medina & González‐Badillo, 2011; Figure 2a).”
From Acute systemic and energy metabolism responses to velocity-based resistance training following an oral glucose load in individuals with excess body weight (2026) · cites this paper as Pareja‐Blanco et al., 2017
VL offers a precise tool for regulating RT prescriptions beyond traditional loading parameters.
“Thus, the VL offers a precise tool for regulating RT prescriptions beyond traditional loading parameters (Pareja‐Blanco et al., 2017; Sánchez‐Medina & González‐Badillo, 2011).”
From Acute systemic and energy metabolism responses to velocity-based resistance training following an oral glucose load in individuals with excess body weight (2026) · cites this paper as Pareja‐Blanco et al., 2017
RT enhances energy expenditure and glucose regulation.
“RT has been shown to enhance energy expenditure and glucose regulation, yet the acute systemic metabolic responses can vary according to the degree of neuromuscular fatigue incurred during exercise (Pareja‐Blanco et al., 2017; Sánchez‐Medina & González‐Badillo, 2011).”
From Acute systemic and energy metabolism responses to velocity-based resistance training following an oral glucose load in individuals with excess body weight (2026) · cites this paper as Pareja‐Blanco et al., 2017
Terminating a set at 40%-50% VL approaches volitional failure.
“For example, terminating a set at 20% reflects moderate fatigue (∼50% of maximal repetitions completed), whereas 40%–50% of the VL approaches volitional failure (Izquierdo et al., 2006; Pareja‐Blanco et al., 2017).”
From Acute systemic and energy metabolism responses to velocity-based resistance training following an oral glucose load in individuals with excess body weight (2026) · cites this paper as Pareja‐Blanco et al., 2017
Terminating a set at 20% VL reflects moderate fatigue (~50% of maximal repetitions completed).
“For example, terminating a set at 20% reflects moderate fatigue (∼50% of maximal repetitions completed), whereas 40%–50% of the VL approaches volitional failure (Izquierdo et al., 2006; Pareja‐Blanco et al., 2017).”
From Acute systemic and energy metabolism responses to velocity-based resistance training following an oral glucose load in individuals with excess body weight (2026) · cites this paper as Pareja‐Blanco et al., 2017
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- Authors
- Pareja‐Blanco, F., Rodríguez‐Rosell, D., Sánchez‐Medina, L., Sanchis‐Moysi, J., Dorado, C., Mora‐Custodio, R., Yáñez‐García, J. M., Morales‐Alamo, D., Pérez‐Suárez, I., Calbet, J. A. L., & González‐Badillo, J. J.
- Affiliations
- Universidad Pablo de Olavide (ES)
- Studies, Research & Sports Medicine Center Government of Navarre Pamplona Spain
- Universidad de Las Palmas de Gran Canaria (ES)
- Department of Physical Education Las Palmas de Gran Canaria University Las Palmas de Gran Canaria Spain
- Corresponding author
- Pareja‐Blanco, F.
- ORCID
- Venue
- Scandinavian Journal of Medicine & Science in Sports
- Publisher
- Wiley
- Published
- 2016-03-31
- Volume
- 27
- Issue
- 7
- Pages
- 724-735
- ISSN
- 0905-7188 (ISSN-L)
- 1600-0838
- OpenAlex
- W2330826434
- Cited by
- 505
- References
- 44
- Citations by year
- 2026: 58 · 2025: 49 · 2024: 57 · 2023: 67 · 2022: 68 · 2021: 53 · 2020: 58 · 2019: 43 · 2018: 26 · 2017: 25 · 2016: 1
- FWCI
- 38.56
- Type
- journal article
- Language
- en
- Open access
- green
- hdl.handle.net
- Licence
- Locations
- Scandinavian Journal of Medicine and Science in Sports (publishedVersion)
- PubMed (publishedVersion)
- Acceda (Universidad de Las Palmas de Gran Canaria) (submittedVersion)
- RIO (Universidad Pablo de Olavide) (submittedVersion, cc-by-nc-nd)
- Zenodo (CERN European Organization for Nuclear Research) (submittedVersion, cc-by)
- Funders
- Ministerio de Ciencia e Innovación (DEP2011‐29501)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Keywords
- resistance training, velocity-based training, squatting, muscle hypertrophy, vastus lateralis, muscle fiber cross-sectional area, muscle fatigue, countermovement jump, sprint performance, strength gain, neuromuscular adaptation
- MeSH terms
- Adaptation, Physiological, Exercise Test, Humans, Male, Muscle Fatigue, Myosin Heavy Chains, Quadriceps Muscle, Muscle Strength, Athletic Performance, Resistance Training, Young Adult
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