Acute negative effect of a hypertrophy-oriented training bout on subsequent upper-body power output
Document Type
Journal Article
Publisher
National Strength and Conditioning Association
Faculty
Faculty of Computing, Health and Science
School
School of Biomedical and Sports Science
RAS ID
2320
Abstract
Athletes regularly combine maximal strength, power, and hypertrophy-oriented training within the same workout. Traditionally, it has been suggested that power-oriented exercises precede strength and hypertrophy-oriented training within a workout to avoid the possible negative effects that the latter types of training may have on power output. However, with regard to upper-body training, little study has been performed to verify this commonly held belief. The purpose of this study was to determine the extent, if any, of a high-repetition, short-rest-period, hypertrophy-oriented training dose on upper-body power output. Twenty-seven college-aged rugby league players were tested for average power output during bench press throws with a resistance of 40 kg (BT P40). The experimental group (Hyp, n = 15) then performed a typical hypertrophy-oriented work bout (3 × 10 at 65% 1 repetition maximum bench press, 1RM BP) before being retested for power output with the same resistance. In comparison with the control group (Con, n = 12), whose power output remained unchanged between the pre- and posttest periods, the Hyp group experienced a large, significant decrease in BT P40 power output. Even after further passive rest of 7 minutes, power output remained suppressed from the pretest values. Furthermore, the strongest 5 subjects experienced significantly larger percentage declines in power output than did the 5 less strong subjects. This study shows that a high-repetition, short-rest-period training can acutely decrease power output. Coaches should plan the order of exercises carefully when combining power and hypertrophy training.
Athletes regularly combine maximal strength, power, and hypertrophy-oriented training within the same workout. Traditionally, it has been suggested that power-oriented exercises precede strength and hypertrophy-oriented training within a workout to avoid the possible negative effects that the latter types of training may have on power output. However, with regard to upper-body training, little study has been performed to verify this commonly held belief. The purpose of this study was to determine the extent, if any, of a high-repetition, short-rest-period, hypertrophy-oriented training dose on upper-body power output. Twenty-seven college-aged rugby league players were tested for average power output during bench press throws with a resistance of 40 kg (BT P40). The experimental group (Hyp, n = 15) then performed a typical hypertrophy-oriented work bout (3 × 10 at 65% 1 repetition maximum bench press, 1RM BP) before being retested for power output with the same resistance. In comparison with the control group (Con, n = 12), whose power output remained unchanged between the pre- and posttest periods, the Hyp group experienced a large, significant decrease in BT P40 power output. Even after further passive rest of 7 minutes, power output remained suppressed from the pretest values. Furthermore, the strongest 5 subjects experienced significantly larger percentage declines in power output than did the 5 less strong subjects. This study shows that a high-repetition, short-rest-period training can acutely decrease power output. Coaches should plan the order of exercises carefully when combining power and hypertrophy training.
Access Rights
free_to_read
Comments
Baker, D. (2003). Acute negative effect of a hypertrophy-oriented training bout on subsequent upper-body power output. The Journal of Strength & Conditioning Research, 17(3), 527-530. Available here