The current study aims to verify the effects of three specific warm-ups on squat and bench press resistance training. Forty resistance-trained males (19–30 years) performed 3 × 6 repetitions with 80% of maximal dynamic strength (designated as training load) after one of the following warm-ups (48 h between): (i) 2 × 6 repetitions with 40% and 80% of the training load (WU), (ii) 6 × 80% of training load (WU80), or (iii) 6 × 40% of the training load (WU40). Mean propulsive velocity (MPV), velocity loss (VL), peak velocity (PV), time to achieve PV, power, work, heart rates, and ratings of perceived exertion were analyzed. In squat exercises, higher MPV were found in WU80 compared with WU40 (2nd set: 0.69 ± 0.09 vs. 0.67 ± 0.06 m.s−1, p = 0.02, ES = 0.80; 3rd set: 0.68 ± 0.09 vs. 0.66 ± 0.07 m.s−1, p = 0.05, ES = 0.51). In bench press exercises, time to PV was lower in WU compared with WU40 (1st set: 574.77 ± 233.46 vs. 694.50 ± 211.71 m.s−1, p < 0.01, ES = 0.69; 2nd set: 533.19 ± 272.22 vs. 662.31 ± 257.51 m.s−1, p = 0.04, ES = 0.43) and total work was higher (4749.90 ± 1312.99 vs. 4631.80 ± 1355.01 j, p = 0.01, ES = 0.54). The results showed that force outputs were mainly optimized by WU80 in squat training and by WU in bench press training. Moreover, warming-up with few repetitions and low loads is not enough to optimize squat and bench press performances.

https://www.mdpi.com/1660-4601/17/18/6882/pdf

The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach

Are Strength Indicators and Skin Temperature Affected by the Type of Warm-Up in Paralympic Powerlifting Athletes?

The warm-up is fundamental to optimize physical activity and exercise performance.  However, little is known about the effect of warm-up in resistance training and strength performance. We performed a systematic review to synthesize and analyze the effects of different warm-up strategies in maximal and submaximal strength during resistance exercises. A search for studies was performed on four databases (Web of Science, Scopus, PubMed, and ScienceDirect) for original research published between May 1973 and December 2019. Eleven articles were selected according to the inclusion criteria. Most of the studies evaluated the effects of warm-up on maximal strength and the number of repetitions until failure. The results were not consensual regarding the use of general warm-up followed by a specific warm-up. Moreover, while some studies showed that specific warm-up did not lead to different results than without warm-up, others found that performing only the specific warm-up was the best way to obtain maximal strength performance. It seemed that the maximal strength and the number of repetitions could be positively affected when a specific warm-up is performed at loads close to the maximum. Further studies are needed to deepen the knowledge about the preparation procedures for optimizing resistance exercise performances.
Keywords: pre-exercise, general warm-up, specific warm-up, strength, performance.

The effect of warm-up in resistance training and strength performance: a systematic review

Introducao: Apesar do aquecimento ser considerado essencial na pratica dos esportes, pouco se conhece sobre seu efeito no treinamento de forca.Objetivo: Avaliar o efeito de diferentes estrategias de aquecimento no desempenho neuromuscular em adultos jovens submetidos a testes de repeticoes maximas de membro superior e inferior.Metodos: Dois experimentos foram realizados separadamente. Para o primeiro experimento, 16 adultos jovens higidos realizaram um teste de repeticoes maximas a 70% de 1RM no supino reto (previamente determinado). Quatro condicoes de aquecimento foram testadas: Controle (CON) sem aquecimento previo, esteira (EST) 5' a 60% VO2max, resistencia de forca (REF) 15 repeticoes com 40% de 1RM e forca maxima (FM) duas series de duas repeticoes com 90% de 1RM. Para o segundo experimento, 14 adultos jovens higidos, realizaram um teste de repeticoes maximas a 70% de 1RM no leg press unilateral (previamente determinado). Cinco condicoes de aquecimento foram testadas: controle (CON) sem aquecimento previo, esteira (EST) 5' a 60% VO2max, bicicleta (BIC) 5' a 60% VO2max, resistencia de forca (REF) 15 repeticoes com 40% de 1RM e forca maxima (FM) duas series de duas repeticoes com 90% de 1RM. Para ambos os experimentos o numero de repeticoes realizadas e a percepcao subjetiva de esforco foram avaliadas.Resultados: Para o primeiro experimento o protocolo FM foi superior a todos os outros protocolos. Nao foram observadas diferencas entre as outras condicoes. Para o segundo experimento, foi observado diferencas entre todos os protocolos, exceto CON e EST. Sendo FM>BIC>REF>EST=CON.Conclusao: Os resultados do presente estudo sugerem que um aquecimento de forca maxima levou a uma maior producao de forca para os membros superiores e inferiores. Adicionalmente, aquecimentos aerobios e de resistencia de forca apresentaram melhora no desempenho de forca para os membros inferiores em uma menor magnitude.

/pdf/diferentes-aquecimentos-no-desempenho-de-repeticoes-maximas-37q8ei7vhb.pdf

Enrico Gori

Papers

Diferentes aquecimentos no desempenho de repetições máximas na musculação