Optimizing Power Output by Varying Repetition Tempo
Riana Czapla, Gary A. Sforzo, Deborah L. King · Medicine & Science in Sports & Exercise · 2010
PURPOSE: The purpose of this study was to investigate how varying interrepetition rest and eccentric velocity affect power output and the number of repetitions performed during a set of bench press. METHODS: Subjects were 24 resistance trained males recruited from Ithaca College. Subjects completed 1 repetition maximum (1 RM) testing and six sets of bench press at 80% 1 RM until failure. Each set of bench press was a different tempo involving varying eccentric phases, bottom rest, and interrepetition rest intervals. A reflective marker on the bar tracked positional data to measure repetitions and power variables. RESULTS: Tempos with short eccentric phases and no bottom rest produced significantly greater repetitions and power than all other tempos. Interrepetition rest did not significantly affect any variable.TABLECONCLUSION: The combination of greater repetitions and higher power suggests that a greater volume of work was completed with tempos containing short eccentric phases and no bottom rest intervals. This may lead to greater strength and power gains during chronic resistance training. Future studies should investigate interrepetition rest with multiple sets, lower intensity, and chronic resistance training.