Krzysztofik, Michal; Wilk, Michal; Lockie, Robert G.; Golas, Artur; Zajac, Adam; Bogdanis, Gregory C.

Journal of Strength and Conditioning Research: August 2022 - Volume 36 - Issue 8 - p 2077-2081, doi: 10.1519/JSC.0000000000003802

PURPOSE:

To examine changes in power output and bar velocity in the concentric-only bench press throw (CONONLY) after 2 sets of eccentric-only bench press exercises (ECCONLY) at 2 supramaximal loads.

PROCEDURES:

13 strength-trained men participated in this study:

Age = 25.7 years.

Body weight = 208.5 lbs./94.8 kg.

Concentric 1-RM = 323 lbs./147 kg.

Strength training experience = 6.5 years.

performed 2 sets of 2 reps of the bench press with a 5:00 rest between sets in the ECCONLY mode with 110% or 130% of their concentric 1RM load.

The 1 rep of the CONONLY bench press throw used a load of 30% 1-RM and was performed before and 5:00 after the 2 x 2 ECCONLY event to assess changes in peak power (PP) and peak velocity (PV).

The differences between the analyzed variables before and after the CA were determined using a 2-way repeated measures analysis of variance.

CONCLUSIONS:

NOTE: The immediate increase in power output and velocity of movement during and directly after a strength training exercise is called post activation performance enhancement (PAPE). That phenomenon occurs due to:

1. An increase in muscle temperature.

2. Temporary changes in the intramuscular metabolic environment.

3. Muscle architecture and enhanced neural drive.

The PP increased by 10.5% and 9.9% for the 110 and 130% of concentric 1-RM conditions, respectively, with no difference between the 2 conditions.

The PV increased by 5.9% and 6.1% for the 110 and 130% of concentric 1-RM conditions, respectively, also with no difference between the 2 conditions.

They concluded that activation with an ECCONLY contraction and loads exceeding 1RM are effective at improving power output and bar velocity during the CONONLY bench press throw.

IN PLAIN ENGLISH:

Post activation performance enhancement (PAPE) occurred – THUS INCREASING BAR SPEED - when doing light (30% 1-RM) bench press throws following ultra-heavy (110% and 130% 1-RM) eccentric/lowering sets in the same workout session.