Background and objective: The purpose of this study was to investigate
the effect of specific warm-up on squat and bench press resistance training.
Methods: Thirty-four resistance-trained males (23.53 2.35
years) participated in the current study. Among these, 12 were evaluated in the
squat and 22 in the bench press. After determining the maximal strength load
(1RM), each participant performed a training set (3 6 repetitions)
with 80% 1RM (training load) after completing a specific warm-up and without
warming up, in random order. The warm-up comprised 2 6 repetitions
with 40% and 80% of the training load, respectively. Mean propulsive velocity,
velocity loss, peak velocity, mechanical power, work, heart rate and ratings of
perceived exertion were assessed.
Results: The results showed that after the warm-up, the participants
were able to perform the squat and bench press at a higher mean propulsive
velocity in the first set (squat: 0.68 0.05 vs. 0.64 0.06
ms, p = 0.009, ES = 0.91; bench press: 0.52 0.06 vs.
0.47 0.08 ms, p = 0.02, ES = 0.56). The warm-up
positively influenced the peak velocity (1.32 0.12 vs. 1.20 0.11
ms, p = 0.001, ES = 1.23) and the time to reach peak velocity
(593.75 117.01 vs. 653.58 156.53 ms, p = 0.009, ES =
0.91) during the squat set.
Conclusion: The specific warm-up seems to enhance neuromuscular actions
that enable a higher movement velocity during the first training repetitions and
to allow greater peak velocities in less time.