The current study aims to verify the effects of three specific warm-ups on squat and bench press resistance training. Forty resistance-trained males (19–30 years) performed 3 × 6 repetitions with 80% of maximal dynamic strength (designated as training load) after one of the following warm-ups (48 h between): (i) 2 × 6 repetitions with 40% and 80% of the training load (WU), (ii) 6 × 80% of training load (WU80), or (iii) 6 × 40% of the training load (WU40). Mean propulsive velocity (MPV), velocity loss (VL), peak velocity (PV), time to achieve PV, power, work, heart rates, and ratings of perceived exertion were analyzed. In squat exercises, higher MPV were found in WU80 compared with WU40 (2nd set: 0.69 ± 0.09 vs. 0.67 ± 0.06 m.s⁻¹, p = 0.02, ES = 0.80; 3rd set: 0.68 ± 0.09 vs. 0.66 ± 0.07 m.s⁻¹, p = 0.05, ES = 0.51). In bench press exercises, time to PV was lower in WU compared with WU40 (1st set: 574.77 ± 233.46 vs. 694.50 ± 211.71 m.s⁻¹, p < 0.01, ES = 0.69; 2nd set: 533.19 ± 272.22 vs. 662.31 ± 257.51 m.s⁻¹, p = 0.04, ES = 0.43) and total work was higher (4749.90 ± 1312.99 vs. 4631.80 ± 1355.01 j, p = 0.01, ES = 0.54). The results showed that force outputs were mainly optimized by WU80 in squat training and by WU in bench press training. Moreover, warming-up with few repetitions and low loads is not enough to optimize squat and bench press performances.

The study aimed to compare the effects of two warm-up strategies on mechanical force production during bench press and squat resistance training sessions. Twenty-six trained male subjects (24.37±5.83years, 75.48±12.12kg, 1.74±0.07m) performed a squat or bench press resistance training session after a specific warm-up (SWU) or general warm-up followed by a specific warm-up (GSWU). The SWU included 2x6 repetitions at 32% and 64% of the maximal load (1RM), respectively. The GSWU included 10 minutes of treadmill running (70% of heart rate reserve) followed by SWU. The resistance training session consisted of 3x6 with a load of 80% 1RM. Mechanical (mean propulsive velocity, mean propulsive power and velocity loss), physiological [heart rate (HR), blood lactate concentration], and psychophysiological variables (rating of perceived exertion) were evaluated. In the bench press and squat resistance training sessions, no differences were found in the mechanical and psychophysiological variables. When performing the bench press, the GSWU caused an increased HR response after warm-up (100.00±16.93bpm vs. 110.57±9.69bpm, p=0.03; ES=0.65, moderate effect). GSWU or SWU can both be used as preparatory activities for bench press and squat resistance training performance without related restrictions. These findings may be helpful for professionals to provide appropriate warm-up strategies to maximize resistance training. Keywords: Pre-exercise, Strength, T-Force, Velocity, Physiology, Resistance Training

We analyzed the influence of exercise order using the bench press and squat as the first or second exercise of the session on velocity performance. Ten male trained individuals (20.9 ± 0.7 years) randomly performed two protocols of three sets of six repetitions at 80% of their one-repetition maximum with different exercise sequences: the bench press followed by the squat (BP + S) and the squat followed by the bench press (S + BP). A linear velocity transducer attached to the Smith machine barbell measured the mean propulsive velocity (MPV), peak velocity (PV), and time to peak velocity. Additionally, blood lactate and heart rate were measured. Regarding the bench press, differences were found in the MPV in the first (BP + S: 0.50 ± 0.07 m·s⁻¹ vs. S + BP: 0.42 ± 0.08 m·s⁻¹; p = 0.03, g = 0.72) and second sets (0.50 ± 0.06 m·s⁻¹ vs. 0.42 ± 0.07 m·s⁻¹; p = 0.03, g = 0.73), and in the PV in the second set (0.74 ± 0.09 m·s⁻¹ vs. 0.63 ± 0.09 m·s⁻¹; p = 0.02, g = 0.86). Regarding the squat, although the S + BP sequence tended to show higher velocities, no significant differences were found between protocols. These results showed that squatting first decreased subsequent bench press velocity performance. On the other hand, squat velocity performance was not impaired when preceded by the bench press.