Let’s look at two ways we can use velocity data to promote muscle growth (and a third way that doesn’t require a monitoring tool).

Percentage-based loading isn’t always accurate.

1. Velocity-Based Loading

In theory, percentage-based loading is great. You test your one-rep max (1RM) and presto, you can pinpoint exactly what load to use based on a certain percentage. Unfortunately, percentages don’t stack up to reality. In reality, a successful lifter adjusts on the fly based on feeling. Less experienced lifters, though, will likely try to stick to the exact percentages and the exact 1RM that was tested eight weeks ago even if it’s not the best thing for their progress.

“Many coaches and athletes are using velocity to gain strength and power, but even at those high levels of sport, there are times when hypertrophy is important.”

Using velocity may just give you the objective insight you’re currently lacking. For certain exercises, the research is quite clear – there’s a high correlation (0.98) between a relative percentage load and velocity.¹This means that if you want to train at 80% of your 1RM, there will be a corresponding velocity output.

This isn’t a fluke either. In one study, over 100 strength-trained subjects performed a 1RM bench press test while researchers measured their movement velocity. Take a look at Table 1. For each percentage you’ll notice an associated velocity output. Just to make sure this wasn’t due to chance, the researchers retested the subjects at a later date and there was no difference between the two sessions.

Table 1 – Relative Percentage Loads vs Velocity Outputs (González-Badillo & Sanchez-Medina 2010)

For those using velocity-based tools like the PUSH band, this is great news as it allows you to pinpoint exactly what velocity you should be working with depending on the relative load your trainer prescribed.

For example, say you performed a 1RM test (or an estimated test) for the bench press and it turned out to be 120kg. Now let’s say your coach has asked you to train between 75-80% (look at Table 2) of your 1RM – that load corresponds to 90-96kg. In week one, this may be the appropriate load, but what about weeks two, three, and four? Your 1RM will fluctuate and that 96kg may no longer be 80%.

Table 2 – Training Goals and Loading Parameters

So, let’s do this instead: Look at Table 1 again and find the velocity that corresponds to 75% and 80% – it’s 0.48 to 0.56. Now, when you perform your first working set and the first few reps are around the 0.7m/s mark, you’ll know it’s time to move up in weight. Simply adjust the load until you find the appropriate weight for that intensity and that session. Note: you must always look at the first few reps of a set, especially during a hypertrophy program where velocity will drop off across a set.

“Unfortunately, percentages don’t stack up to reality. In reality, a successful lifter adjusts on the fly based on feeling.”

Table 1 is a bit misleading, though, because it only reflects the bench press exercise. Each exercise will have a different velocity-load profile. That’s why you may have to create your own individualized profiles for your big lifts (until research catches up to those of us ahead of it). This can be done through a submaximal 1RM test using a velocity-based tool, which will allow you to create a load-velocity profile for any exercise.

2. Velocity Loss

Velocity loss is the percentage difference between the fastest rep of a set and the slowest. We know there are three key mechanisms for muscles to grow. One of these is metabolic stress. Research using velocity as an indicator of effort and fatigue shows us there are different ranges in velocity loss for different training qualities.² For instance, if velocity loss is between 40-60%, the targeted training quality will be mostly hypertrophy. Conversely, if the velocity loss is less than 20-25%, the training focus would mostly fall under speed and power.

With velocity tracking, we can still ensure we’re getting enough of a stimulus to generate the desired training response without killing ourselves in the process. For example, aiming for a loss of 60% too often could spell disaster, while mixing in losses in the 40-45% range could be just right.

Table 3

Looking at the table above, you’ll notice that in the 7-rep set, the athlete was close to that 60% drop in velocity while in the 5-rep set, there was a 41% drop. In these two cases the absolute load was similar, but in the 5-rep set, the individual probably had 2-3 reps left in the tank. Even without going to failure, there is still a good training effect when aiming for the 40% mark instead of the 60% mark, and it may help your subsequent training bouts.

3. Volume

The biggest and strongest athletes all have one thing in common when it comes to their programs. High training loads. This means that monitoring volume is extremely important. There are various metrics that will allow you to monitor volume but my favorite is still volume load (or tonnage). To calculate this metric, all you need is basic multiplication skills:

VL = Reps x Sets x Load

Example: I perform a back squat for 3 sets x 5 reps at 100kg, 120kg, and 140kg. This case is a little trickier as you have to multiply the reps by each load and then take the sum:

100kg x 5 = 500kg

120kg x 5 = 600kg

140kg x 5 =700kg

Sum = 1800kg

Figure 1 provides an example of what volume load would likely look like over time. Quick tip: it’s impossible to expect to increase volume load lifted in a linear manner. That’s why you’ll see in the example that volume load has decreased in the last three weeks. This athlete was actually tapering (i.e. trying to peak for competition).

Figure 1 – Volume Load Across 16 Weeks

The goal would then be to add volume load over the course of the week, month, year, etc. Almost all sport scientists will agree this is crucial for increases in size.

Summary

Many coaches and athletes are using velocity to gain strength and power, but even at those high levels of sport, there are times when hypertrophy is important. Knowing exactly what loads to use based on a specific velocity and the drop in velocity across a set are two sure ways to promote muscle growth while avoiding overtraining.

And whether you have a velocity-based tool or not, monitoring volume through tonnage is simple and effective. The Eastern bloc countries were doing it before computers were invented, so I’m sure you and I can spruce up on our multiplication skills and try it as well.

More Like This:

• Velocity Based Training: Stop Guessing Your Weights and Reps
• Introductory Guide to Velocity Based Training
• Why You Should Never Hit a 1RM Again
• New on Breaking Muscle Today

References:

1. González-Badillo JJ, Sanchez-Medina L. “Movement Velocity as a Measure of Loading Intensity in Resistance Training.” Int J Sports Med 31: 347-352, 2010.

2. Sanchez-Medina L, González-Badillo JJ. “Velocity Loss as an Indicator of Neuromuscular Fatigue during Resistance Training.” Med Sci Sport Exerc 43: 1725–1734, 2011.

3. Izquierdo M, Ibañez J, González-Badillo JJ, Häkkinen K, Ratamess NA, et al. Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. J Appl Physiol 100: 1647–1656, 2006.

4. Sanchez-Medina L, Gonzalez-Badillo JJ, Perez CE, Pallares JG (2014) Velocity- and power-load relationships of the bench pull vs. bench press exercises. Int J Sport Med 35:

209–216. doi:10.1055/s-0033-1351252. 

Photo 1 courtesy of Shutterstock.

The post 3 Ways to Accelerate Hypertrophy With Velocity-Based Training appeared first on Breaking Muscle.

VBT can be a key component in taking the guesswork out of your training. It can help you better determine load and perform optimally within a given training session, taking all physiological stressors into account.

Earn the Right to Use Velocity Based Training

I use VBT training for sport athletes and powerlifters. I am slowly implementing it with my intermediate weightlifters, as well. But regardless of sport, the athlete has to earn the right to use this type of training. This means most of my athletes using VBT are trained beginners on the cusp of becoming intermediate to intermediate-advanced athletes.

I don’t recommend this type of training to lifters who are just beginning their strength or sport careers. There is more than enough for you to focus on in your training without concerning yourself with how quickly you are moving the load and what zones you need to be programmed to train within.

When Your Max Is Not Your Max

Tudor Bompa stated that everything leads back to absolute strength. That could not be truer for the powerlifter. For you powerlifters, VBT can be used as a form of auto regulation and can even combined with other auto-regulation philosophies like RPE (rate of perceived exertion). Let’s use an example to get a better understanding of what this approach is and how to apply it.

Billy is a powerlifter and has been training consistently for about a year. He tested his 1RMs two months ago and is basing all his training around those maxes. But here’s the problem: two months ago when he tested those 1RMs, Billy was deep into midterm preparation at school, had just broken up with his girlfriend, and was severely sleep deprived.

“VBT allows you to get the appropriate physiological adaptation for that day’s training session regardless of environmental or personal stressors.”

Now, Billy’s school workload has been reduced, he found a new girlfriend, and he is getting at least six hours of sleep. Do you think that 1RM taken two months ago under those stressful conditions still applies to Billy? There’s a good chance Billy is working from numbers that were not true to his actual strength levels. Thus, he has not been performing as optimally as he could be.

As a powerlifter, VBT allows you to get the appropriate physiological adaptation for that day’s training session regardless of environmental or personal stressors. For powerlifting, we need to generate the maximum amount of force necessary to move the heavy loads required in the squat, bench, and deadlift. To do this we use the measurement of bar speed and work to develop certain physical traits that can improve that force production.

Force-Velocity Zones for Powerlifting

Diagram courtesy of Matt Kuzdub and PUSH.

For powerlifting, I prefer to work within the following zones for the powerlifter along the force-velocity curve:

• Absolute Strength – 0.15-0.35 m/s
• Circa-Max Strength – 0.35-0.45 m/s
• Accelerative Strength – 0.45-0.75 m/s
• Strength-Speed – 0.75-1.0 m/s

As you can see from the diagram, training within those velocity ranges develops the physical traits you desire for powerlifting. These readings are important because we want to develop the specific qualities that lead to performance improvement. 

Additionally, by taking and training according to these readings, we can also target different zones for different purposes, like doing hypertrophy work in the accelerative strength zone, strength work in the circa-max/absolute zones, and adding or subtracting loads to account for the velocity change during the working sets.

“I can also use a determined percentage loss, say 10% over the course of a set or sets, that would let me know when it is time to transition you to the next exercise.”

Force and velocity have an inverse relationship due to the fact that as your weight/load goes up (force), the speed at which you lift will slow down (velocity). Therefore, specific trait identification for your sport is necessary through a needs-analysis. What I have outlined is appropriate for powerlifters, but may not be appropriate for you in a different sport.

For any athlete, studies have proven that a loss in velocity can be tied directly to neuromuscular fatigue (NMF). Being able to understand that a decrease in your velocity can be tied to the appropriate time to be done with a particular exercise and move on to the will allow you to perform optimally for that session.

From a coaching standpoint, I can also use a determined percentage loss, say 10% over the course of a set or sets, that would let me know when it is time to transition you to the next exercise or call it a day altogether.

How to Use VBT to Test a 1RM

If you are more comfortable using 1RMs and adjusting every month or two after testing, here’s a good layout for you to use. If you want to see if progress has been made within a mesocycle, 1RM testing could be used before starting the block and then again at the conclusion as a way of measuring the success of your program.

When testing, the closer that number gets to the absolute strength zone (0.15-0.35) the closer you are to actualizing your current strength level and thus a more reliable 1RM. I have seen readings as low as 0.10 during a study conducted in a lab, so some outliers are always present. Your number is highly individual and based on factors like fiber type makeup, age, and the specific demands of powerlifting.

Let’s illustrate this with a 200kg 1RM test example. Billy, from earlier, comes back in and performs a 1RM squat max test with the following readings.

• Squat 1: 1.4 m/s @80kg
• Squat 2: 0.91 m/s @120kg
• Squat 3: 0.67 m/s @160kg
• Squat 4: 0.32 m/s @200kg

At this point, either Billy or his coach will need to make a judgment call. His fourth single in testing came in the range of absolute strength. That’s what we want, but the tricky part is knowing whether or not you have one more attempt in you.

“When testing, the closer that number gets to the absolute strength zone (0.15-0.35) the closer you are to actualizing your current strength level and thus a more reliable 1RM.”

I like to see the technique used, know how much rest the powerlifter had, and then make a judgment call. Depending on those factors, we would either stop the testing here or perform one more single. If it lands in the higher range of absolute strength, there is probably another rep in the tank, but it can be hard to say without knowing the lifter well and how they grind out reps.

VBT During Sets and Repetitions

VBT can also tell the coach or athlete if you are relaxing at a certain point during the lift, particularly after the sticking point, and/or not giving full effort to the reps or set. Ideally, we want to see higher m/s peaks and a consistent average m/s reading across sets. Here is an example from a powerlifting client of mine.

First, you need to know this isn’t a straight set. This was an AMRAP or “plus” set I had him doing at the end of his normal sets of work. As you can see, even after completing numerous sets before this, his average m/s reading during the set was 0.44, right in the range I would like to see as an average for him based on our experience working together and where he was at in his mesocycle. The average m/s reading is exactly what you think it is, an average of the repetition velocities across the set, and this is what powerlifters should focus on during training.

You will also notice his device provided a peak m/s of 0.80, so he is probably giving each rep his all. The peak lets us know whether or not the athlete is truly committing to the whole rep or set or is simply taking his foot of the gas once he is past the difficult point in the lift. If the peak were lower in relation to his average m/s that would be a possible concern, as the loading or technique would need to be looked at.

“VBT can also tell the coach or athlete if you are relaxing at a certain point during the lift, particularly after the sticking point, and/or not giving full effort to the reps or set.”

Let’s bring Billy back one more time for an example of VBT during sets and reps. Billy is programmed to do four sets of eight repetitions in the bench press within the accelerative strength zone. The zone m/s for this is 0.45-0.75. Billy comes in, does his warmup sets, and begins his work sets with 120kg. Bar speed is moving at average m/s of 0.90 for the first set. 

This tells Billy he is currently working traits within the strength-speed zone, not what he wants. So he adds 10kg to the bar and does his next set with 130kg, and the velocity reading is 0.70. Perfect. Billy stays with that weight and makes adjustments to stay within the prescribed zone during his remaining sets.

A Starting Point

So now you have a starting point should you want to get into the world of velocity-based training. Just know there is much more research that needs to be done on this type of training and as always, your miles may vary. 

Have you used VBT before? Let me know in the comments section below and feel free to ask me any questions you have about this approach to training.

Check out these related articles:

• Introductory Guide to Velocity Based Training
• Is Rate of Perceived Exertion a Useful Strength Training Tool?
• Resistance Training Velocity: Is Faster Better? 
• What’s New on Breaking Muscle Today

References:

1. Sánchez-Medina L., González-Badillo J., “Velocity loss as an indicator of Neuromuscular fatigue during resistance training.” Med Sci Sports Exerc. 2011 Sep;43(9):1725-34. doi: 10.1249/MSS.0b013e318213f880. PubMed PMID: 21311352

2. Kuzdub, M., “Introductory Guide To Velocity Based Training.” breakingmuscle.com, 2015.

3. Mann, B., “Power and Bar Velocity Measuring Devices.” NSCA Hot Topic (2014)

Photos 1 and 4 courtesy of Becca Borawski jenkins.

Figure 2 courtesy of Matt Kuzdub.

The post Velocity Based Training: Stop Guessing Your Weights and Reps appeared first on Breaking Muscle.

In this post, we’ll look at a new way of tracking your workouts – velocity based training (VBT).

What Is VBT?

VBT uses velocity as a biometric feedback tool to gauge your weight training on a day-to-day basis. More specifically, velocity output helps dictate how much load you should be adding or removing on a particular set, or if you should move on and try a new exercise altogether. It’s a similar concept to heart rate training zones – stick to a certain training zone and reap the physiological benefits associated with that zone.

READ: Resistance Training Velocity: Is Faster Better? Or Is Slower Stronger?

Before we get into more details, let’s take a quick look at how coaches traditionally prescribe training loads – and how this could be hindering your progress.

Percent-Based Training (PBT) Approach

With the rise in popularity of so called “performance facilities,” many people are now familiar with the term 1RM (one repetition max). In theory, it’s great. Measure your 1RM, and use established percentages of that 1RM that correspond to a specific training goal.

Table 1 – PBT Approach

Note: These parameters may vary depending on the source.

But from a practical perspective, unless you’re establishing daily 1RMs (either through a sub-max test or predicted 1RM), training at a specific percentage of your 1RM may be flawed. Let’s take a quick look at why this might be the case.

4 Reasons Why PBT Is Impractical

1. Time – It takes a significant amount of time to perform a 1RM test and most people don’t have additional time (on top of their current training programs) to spare. If you truly want to be precise, you’re going to have to test every exercise because it’s difficult to estimate your 1RM for multiple exercises based off of one. Example: even two exercises as similar as a back squat and a front squat will have different 1RMs and should be tested individually.

2. Daily Fluctuations in 1RM – Have you ever noticed some days you just can’t lift as much as other days? On Monday, you reached 315 for triples on your back squat, but on Thursday, you could only get up to 285. No need to worry, this is normal. It takes a significant amount of time for your neuromuscular system to recover and adapt from a heavy lifting session. If you’re using a PBT approach, your loads may only be accurate for your Monday session, but surely won’t reflect what you could lift the rest of the week.

RELATED: Why You Should Never Hit a 1RM Again

3. Poor Accuracy – Unless you’ve been lifting for many years, chances are you won’t have the ability to push your body to your true 1RM. I see it all the time: an athlete can do triples for 300 but can’t do a single rep at 310. Psychologically, the load just feels too heavy, even though the body’s capacity could probably get him or her to 310 (or possibly more).

4. Injury Risk – If you don’t regularly lift heavy loads, there may be too much stress placed on the musculoskeletal system, increasing the chances of injury both from an acute and chronic perspective.

Back to Velocity

Take a look below at Figure 1. This is your traditional force-velocity (F-V) curve, perhaps the cornerstone of strength and conditioning. The F-V curve states that when force increases, velocity decreases and vise versa.

LEARN MORE: Force-Time Curves and Human Movement

If I throw a baseball, because it’s a relatively light object, I don’t have to generate a lot of force to release it out of my hand and project it into the air. This means the velocity will be quite high. In contrast, if I were to perform a heavy deadlift, I’d have to generate lots of force to lift the weight. This would likely result in lower velocities than when compared to throwing and running.

“From a practical perspective, unless you’re establishing daily 1RMs (either through a sub-max test or predicted 1RM), training at a specific percentage of your 1RM may be flawed.”

Additionally, if we take a closer look at Figure 1, we’ll notice at each point in the F-V curve, there’s an associated training quality. Each of these qualities corresponds to a particular velocity zone. These values may vary slightly from one individual to the next, but they provide a good framework for athletes, coaches, and weight training enthusiasts.

Figure 1 – Force-Velocity Curve

Note: These velocity zones are all expressed as averages (i.e. the average concentric velocity).

How to Regulate Training Loads Using Velocity Feedback

Using velocity to regulate loads isn’t a new concept. Many professional and collegiate strength coaches have been doing this for years. Why? Because it’s a form of autoregulation. Meaning instead of sticking to a prescribed rep and set scheme for an entire month or more of training, coaches adjust loads, reps, and sets on a daily basis. This form of autoregulation helps coaches target specific qualities and decrease the chances that their athletes will overtrain. We’ll look at two examples to bring this point to light.

Example 1

Jordan is trying to increase his upper-body strength while at the same time gaining some size. According to Table 1, this corresponds to accelerative strength/hypertrophy. His program calls for a rep range of 6-8, so by using velocity as a feedback tool, the zone he should try to stay in is 0.45-0.75 m/s (See Table 1).

On day one, after his warm up, Jordan performs 8 reps at 215 in that velocity zone. He feels good and does another couple sets of 215 until he reaches his fourth set and can no longer maintain his velocity. Instead of doing a fifth set, Jordan decides to move on to another exercise.

Why? Because performing more sets at a lower load or at a lower velocity may hinder his improvement rather than facilitate it. The following week, Jordan performs his first set again at 215, but he consistently hits velocities that are above 0.75m/s. Jordan increases his load by ten pounds and performs as many sets as he can while sticking to the desired velocity zone.

Table 2 – Training Methods Based on Training Targets

Example 2

Mike is a collegiate basketball player looking to increase his vertical jump. Research suggests increasing your velocity at takeoff will result in a higher vertical jump. According to the principle of specificity, the body will adapt to the specific demands imposed on it.

Thus, Mike chooses to do some loaded jumps, but instead of looking at a specific velocity zone, Mike chooses a comfortable load (let’s say 95lbs on a loaded jump squat). Each week, Mike’s goal isn’t to increase his load but rather to increase his velocity output (which will increase his power output and eventually his vertical jump). Figure 2 is what a typical progression might look like.

Figure 2 – Week-by-Week Velocity Progressions

The rep and set schemes may change based on the velocities each week and at some point, Mike will plateau. By then, Jordan would have increased his vertical by 3-5”.

RELATED: 2 Skills You Need for a Better Vertical Jump

The Bottom Line

There are different ways of using velocity to help regulate training loads but the overarching, take-home message is the same regardless of your methods. Using a tool like velocity can optimize training to target specific qualities that will promote two important elements – speedier progressions and healthier (non-overtrained) individuals.

The post Introductory Guide to Velocity Based Training appeared first on Breaking Muscle.