Intentionally Slow Concentric Reps and Strength Adaptations
A meta-analysis.
This study titled "Intentionally Slow Concentric Velocity Resistance Exercise and Strength Adaptations: A Meta-Analysis" by Matthew J. Hermes and Andrew C. Fry (PMID: 37494124) investigates the effectiveness of intentionally slow-velocity resistance exercise (ISVRE) compared to faster or traditional resistance training velocities in promoting muscular strength adaptations. The meta-analysis synthesises data from 24 studies involving 625 healthy individuals, aiming to clarify how different training velocities impact strength gains.
Key Points
Study Design: The meta-analysis included randomised and nonrandomized comparative studies that assessed the effects of ISVRE on strength adaptations over multiple weeks. Participants were categorised based on their training status and age.
Findings: The analysis revealed that fast or traditional resistance training resulted in significantly greater strength adaptations than ISVRE, with an effect size of 0.21 favouring faster training. Subgroup analyses showed no significant differences in adaptations based on age or training status, but women demonstrated a stronger preference for faster training (ES = 0.95) compared to men (ES = 0.08).
Velocity and Strength: The study emphasised that while ISVRE increases time under tension (TUT), it does not enhance mechanical work or power output as effectively as faster training. Consequently, the lower mechanical work associated with ISVRE may limit its effectiveness in promoting strength adaptations.
