When designing a bench press program, coaches and lifters constantly juggle two major variables: how heavy to lift (relative intensity) and how many reps to perform per set (fatigue or proximity to failure). While we often default to traditional percentage-based programming, velocity-based training has introduced a precise way to manage fatigue via velocity loss (VL) thresholds. A recent study published in Medicine and Science in Sports and Exercise by Pareja-Blanco et al. (2026) investigates how the interaction between relative intensity and velocity loss thresholds dictates adaptations in strength and hypertrophy.
Note: This article is based on the abstract of the study, as full-text data was unavailable.
The Study Design
The researchers set out to untangle a complex web of training variables. They analyzed:
- The effects of different relative intensities when matching velocity loss.
- The effects of different velocity loss thresholds when matching relative intensity.
- The overall interaction between relative intensity and velocity loss on strength gains and muscle growth.
A cohort of 158 resistance-trained men completed an 8-week bench press training program. They were randomly divided into 12 distinct groups. These groups spanned three intensity ranges—low (40%-55% 1RM), moderate (55%-70% 1RM), and high (70%-85% 1RM)—and utilized four different velocity loss thresholds per set: 0%, 15%, 25%, and 50%.
Before and after the 8-week intervention, the researchers tested the cross-sectional area (CSA) of the pectoralis major via imaging, maximal isometric strength, progressive loading performance, and the maximum number of repetitions (MNR) in the bench press.
What the Results Showed
The findings provide a clear look at how intensity and fatigue management interact.
When examining intensity, significant "intensity × time" interactions emerged for muscle cross-sectional area, 1RM, velocity against submaximal loads, and maximum repetitions. Across the board, the high-intensity range (70%-85% 1RM) produced the greatest overall adaptations.
When looking at velocity loss, significant "VL × time" interactions were also observed. The highest velocity loss threshold (VL50, meaning sets continued until a 50% drop in bar speed occurred) yielded the highest increases in pectoralis major cross-sectional area and maximum number of repetitions. Conversely, a moderate velocity loss threshold (VL25) resulted in the greatest improvements in maximal 1RM strength.
Practical Takeaways for Lifters and Coaches
Translating these findings to your own training requires understanding the balance between mechanical tension and metabolic stress/fatigue:
- Prioritize High Intensities for Overall Gains: If your goal is to maximize both strength and hypertrophy in the bench press, anchoring your work in the 70%-85% 1RM zone delivers superior results compared to lighter loads.
- Tailor Velocity Loss to Your Primary Goal:
- If you want to maximize maximal strength (1RM), a moderate velocity loss threshold (such as 25% drop-off in bar speed) appears optimal.
- If you are chasing muscle growth (hypertrophy) and muscular endurance, pushing sets further into fatigue with a higher velocity loss threshold (50%) maximizes adaptations.
By carefully selecting your loading parameters and monitoring bar speed to dictate set termination, you can fine-tune your bench press performance. Read the abstract or learn more via PubMed and check the study DOI at DOI Link.