This study examined the effect of an upper body dynamic constant external resistance (DCER) exercise (barbell bench press [BP]), using the very short-term training (VST) model on strength and barbell velocity. Ten (5 females, 5 males) subjects (mean ± SD age: 21.4 ± 2.8 yrs; height: 1.75 ± 0.12 m; body mass: 83 ± 8.8 kg) completed two pre-test visits (pre-test 1 and pre-test 2) to serve as the within subjects control, three training visits, and one post-test visit. The subject’s 1 repetition maximum (1RM) for the BP as well as the mean (BPMV) and peak (BPPV) barbell velocities were determined during pre-test 1, pre-test 2 and post-test visits. The barbell bench press throw (BT) mean (BTMV) and peak (BTPV) velocities were also measured utilizing 35% of the subject’s BP 1RM as resistance. The three training visits consisted of 5 sets of 6 repetitions, at 65% of the subject’s 1RM. Statistical analyses included one-way repeated measures ANOVAs and paired samples t-tests (alpha level of p ≤ 0.05). The post-test 1RM, BTMV, and BTPVwere all significantly greater than pre-test 1 (p=0.002, p=0.0001, and p=0.002) and pre-test 2 (p=0.008, p=0.034, and p=0.015), with no significant differences seen between pre-test 1 and pre-test 2 for any of the variables. The post-test BPMV and BPPVwere significantly greater than pre-test 1 (p=0.024 and p=0.005), but not pre-test 2 (p=0.131 and p=0.069). These findings showed the VST model, utilizing an upper body DCER exercise improved strength and barbell velocity in untrained subjects.

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Published in International Journal of Exercise Science, v. 11, issue 1, p. 867-874.

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