Introduction
Warming up before resistance training can significantly impact performance, but which method is the most effective? This research compares three different warm-up techniques for bench press and squat exercises to determine which produces the best results.
The three methods include:
P (Progressive Warm-Up): Two sets of 6 reps with lighter weight (40%) and moderate weight (80%) of the training load.
H (Heavy Warm-Up): One set of 6 reps using 80% of the training load.
L (Light Warm-Up): One set of 6 reps using 40% of the training load.
Let’s dive into what the research found about how these methods affect strength and muscle performance.
What the Research Shows
Squat Performance:
Faster movement speed was observed in the heavy warm-up (H) compared to the light warm-up (L), especially during the second and third sets.
The heavy warm up method led to better force production and less fatigue during squat exercises.
Bench Press Performance:
The progressive warm-up (P) resulted in faster peak velocity (PV) and more total work compared to the light warm up L.
The P method allowed participants to reach peak performance quicker and more effectively during the bench press.
Facts about the Study
Published: International Journal of Environmental Research and Public Health, 2020
Participants: 40 healthy males, aged 19–30 years, all with at least two years of resistance training experience.
Protocols: Participants performed three sets of 6 reps at 80% of their one-rep max (1RM) following one of the three warm-up methods. Velocity, power, work, heart rate, and perceived exertion were measured.
Study Limitations
Sample Size: The study only involved male participants, so the results may not generalise to females or older populations.
Exercise Focus: The findings are limited to bench press and squat exercises, which are popular but not the only resistance training movements.
Boost Summary
For squats, warming up with a heavier load (80% of your max) and fewer reps produces the best results, helping improve both speed and strength. For bench press, a more gradual warm-up with lighter to moderate weights seems to be the most effective at increasing performance.
Why not Incorporate these findings into your workout routine to see if the changes maximise your gains in strength and power!
Referencing
Original publication name: Specific warm-up enhances movement velocity during bench press and squat resistance training
Link to original publication:https://oss.jomh.org/files/article/20210928-467/pdf/JOMH2021041602.pdf
댓글