A Velocity-Based Approach to Variable Resistance Training in the Bench Press: Repetitions to Failure and Level of Effort

Abstract Ocaña-García, Á, Herrero-Atiénzar, JM, López-Gullón, JM, Bonacasa, B, and Bayonas-Ruiz, A. A velocity-based approach to variable resistance training in the bench press: repetitions to failure and level of effort. J Strength Cond Res 40(3): 272–282, 2026—This study analyzed the use of elastic bands in the bench press exercise within a velocity-based training approach to explore its application in variable resistance training (VRT) in regard to the level of effort methodology. Therefore, we aimed to (a) investigate the intersubject and intrasubject variability in the number of repetitions to failure ( n RM) across 3 one-repetition maximum percentages (%1RM) and 2 load configurations using elastic bands: 25% (B25) and 50% (B50) of the load from bands; (b) examine the relationship between the number of repetitions completed and velocity loss reached; (c) assess the mean propulsive velocity associated to each %1RM and elastic bands contribution; and (d) study the influence of the subject's strength level on these parameters. After determining the individual 1RM, 26 subjects with low ( n = 9), medium ( n = 9), and high ( n = 8) relative strength levels completed 2 rounds of n RM tests against their 60, 70, and 80% 1RM with B25 and B50 configurations in the bench press. Number of repetitions to failure increased with band contribution (B50 > B25, p < 0.01) and showed moderate intersubject variability (coefficients of variation = 16%) and very low intrasubject ( SEM ≤ 1.4 repetitions) variability for all the strength levels, %1RM, and band contributions analyzed. A very high correlation ( R 2 = 0.910–0.935) between the number of repetitions completed and the percentage of velocity loss reached (from 5 to 65%) was found. These findings support the use of the level of effort as a reliable and practical tool for programming VRT.