Comparison between different warm-up protocols for 1 RM potentiation on the bench press

Abstract

This study investigates the impact of various warm-up methods, utilizing 120% of the onerepetition maximum (1RM), on bench press potentiation. A randomized controlled trial design with a crossover approach was employed, involving 10 highly trained males with a minimum of 3 years of resistance training experience. Participants refrained from physical exercise and certain substances 24 and 12 hours before visits, respectively, ensuring a standardized pre-assessment condition. Explicit consent was obtained before data collection.The three-week study comprised different warm-up protocols: classical, isometric holds, and partial repetitions. Physical characteristics, including height, weight, body mass index (BMI), and age, were collected using precise measurement methods. Participants executed a comprehensive warm-up routine during each session, culminating in attempts at 105% of their 1RM, all performed with calibrated powerlifting equipment.Statistical analysis involved ANOVA and post hoc tests to discern significant differences between warm-up methods. A repeated measures analysis evaluated within-subject variations across weeks. Descriptive statistics and graphical representations aided in interpreting trends.Results revealed significant differences between classical warm-up and alternative methods, emphasizing the need for personalized warm-up approaches. The negative correlation between age and the percentage difference in performance between classical and isometric hold warm-ups suggests age influences the effectiveness of warm-up strategies.This study provides valuable insights into optimizing warm-up protocols for bench press performance, with implications for strength and conditioning practices in powerlifting. The rigorous experimental design and comprehensive statistical analysis contribute to the robustness and reliability of the findings, guiding future research in this domain.