Velocity Loss Thresholds in the Bench Press: What Works for Women
New research suggests women see greater strength and hypertrophy gains by pushing sets closer to failure.
Most of what we know about velocity-based training (VBT) comes from studies on men, which means coaches have largely been applying male-derived velocity loss (VL) guidelines to female lifters. A new study in Biology of Sport set out to test that assumption directly in the bench press, comparing three VL thresholds, 0%, 25%, and 50%, in resistance-trained women. The goal was to see which approach actually produces the best strength, hypertrophy, and neuromuscular results when training is being individualised by sex.
Aims and Methods
The researchers wanted to know how different VL thresholds affect strength gains, neuromuscular adaptations, and muscle hypertrophy in the bench press for women specifically, since prior research suggests women may respond differently to fatigue and training volume than men.
Forty-nine resistance-trained women were split into three groups and completed an 8-week, twice-weekly bench press program using loads from 70% to 85% of their one-rep max (1RM). The only difference between groups was how much velocity loss they allowed within each set:
VL0: stopped after one rep per set (no velocity loss allowed)
VL25: stopped once bar speed dropped 25% from the fastest rep in the set
VL50: pushed sets until bar speed dropped 50%
Before and after the program, researchers measured triceps brachii muscle thickness via ultrasound, isometric force production, dynamic strength through a progressive loading test, and fatigue resistance, while also tracking muscle electrical activity (EMG) throughout.
Results
All three groups got stronger, which confirms that even minimal training volume produces some benefit. But the groups diverged in meaningful ways: