Mixed
Higher velocity loss (VL) thresholds during resistance training (typically >30-40%) are superior for inducing muscle hypertrophy, whereas lower VL thresholds (10-20%) are superior for optimizing power-related adaptations such as jumping, sprinting, and velocity against submaximal loads.
If your main goal is building muscle size, allow your bar speed to drop significantly (30-40% loss) by the end of your sets. If your main goal is jumping higher or sprinting faster, stop your sets earlier when your speed drops only a little (10-20%). Do not use high-velocity-loss sets for power exercises if you want to improve power, as the fatigue will hinder your performance gains.
The choice of VL threshold does not seem to affect strength and muscle endurance gains whereas higher VL thresholds are superior for enhancing hypertrophy, and lower VL thresholds are superior for jumping, sprinting, and velocity against submaximal loads performance.
Why this rating
Based on a systematic review and meta-analysis of 19 longitudinal studies with low risk of bias in most.
Source
The Acute and Chronic Effects of Implementing Velocity Loss Thresholds During Resistance Training: A Systematic Review, Meta-Analysis, and Critical Evaluation of the Literature
Ivan Jukić et al. · Sports Medicine · 2022
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