Velocity Loss in the Squat: More Isn't Always Better.

After eight weeks of Smith-machine squat training at moderate intensities with different velocity-loss thresholds, participants showed improvements in strength and hypertrophy across all groups. Moderate velocity-loss thresholds tended to favor strength gains, while pushing closer to failure showed a trend toward greater muscle gain. Does this reinforce the idea that training closer to failure benefits muscle growth, while keeping reps in reserve is better for strength? Let’s take a closer look.

Overview

• What did they test? Forty-six moderately resistance-trained males, split into four groups, performed eight weeks of Smith-machine squat training. All groups trained in the same intensity ranges but had differing velocity-loss thresholds per set (0%, 10%, 20%, and 40%). They were tested across a number of measures, including cross-sectional area (CSA) of the vastus lateralis, maximal dynamic strength (1RM), isometric strength, and countermovement jump (CMJ) height.
• What did they find? All training groups showed significant increases in 1RM strength, vastus lateralis CSA, and CMJ height. The 20% velocity-loss group showed the greatest strength improvements, and along with the 10% velocity-loss group, were the only groups to improve isometric strength. While the 40% velocity-loss group showed the greatest gains in CSA, this was not significantly different from the other training groups.
• What does it mean for you? The findings from this study suggest that strength and hypertrophy gains can be made across a wide range of velocity-loss thresholds at moderate loads, indicating that a range of approaches to fatigue per set can be effective. However, these results show that you are likely to make more progress with strength gains by staying at least a few reps short of failure, while hypertrophy may benefit from working closer to fatigue.

What’s the Problem?

Last month, we discussed an article by Pareja-Blanco et al. 1 that investigated the effects of different levels of velocity loss at different intensity ranges on strength and hypertrophy in the bench press. They found that higher intensity ranges produced the greatest improvements, but greater velocity loss led to greater hypertrophy, while moderate levels were more favorable for strength outcomes.

In this article, we look at a related study asking a similar question, but for the Smith-machine squat. When we control for load, keeping it moderate (55-70% of 1RM), what velocity-loss threshold leads to the best outcomes for hypertrophy and a variety of neuromuscular outcomes?

Purpose

The study aimed to compare eight weeks of Smith-machine squat training at moderate intensity across different velocity-loss thresholds on a range of hypertrophy and strength-related outcomes.

Hypothesis

The authors hypothesized that higher velocity-loss thresholds would produce the greatest hypertrophy outcomes but may impair neuromuscular adaptations, while moderate velocity-loss thresholds would maximize strength gains.

What Did They Test and How?

Participants