Training leading to repetition failure enhances bench press strength gains in elite junior athletes

Drinkwater, E.J., T.W. Lawton, R.P. Lindsell, D.B. Pyne, P.H. Hunt, and M.J. McKenna. Training leading to repetition failure contributes to bench press strength gains in elite junior athletes. J. Strength Cond. Res. 19(2):382-388. 2005. The purpose of this study was to investigate the importance of training leading to repetition failure in the performance of 2 different tests: 6 repetition maximum (6RM) bench press strength and 40-kg bench throw power in elite junior athletes. Subjects were 26 elite junior male basketball players (n 12; age = 18.6 +/- 0.3 years; height = 202.0 +/- 11.6 cm; mass = 97.0 +/- 12.9 kg; mean SD) and soccer players (n = 14; age = 17.4 +/- 0.5 years; height = 179.0 +/- 7.0 cm; mass = 75.0 +/- 7.1 kg) with a history of greater than 6 months' strength training. Subjects were initially tested twice for 6RM bench press mass and 40-kg Smith machine bench throw power output (in watts) to establish retest reliability. Subjects then undertook bench press training with 3 sessions per week for 6 weeks, using equal volume programs (24 repetitions X 80-105% 6RM in 13 minutes 20 seconds). Subjects were assigned to one of two experimental groups designed either to elicit repetition failure with 4 sets of 6 repetitions every 260 seconds (RF4x6) or allow all repetitions to be completed with 8 sets of 3 repetitions every 113 seconds (NF8x3). The RF4X6 treatment elicited substantial increases in strength (7.3 +/- 2.4 kg, + 9.5%, p < 0.001) and power (40.8 +/- 24.1 W, + 10.6%, p < 0.001), while the NF8X3 group elicited 3.6 +/- 3.0 kg (+ 5.0%, p < 0.005) and 25 +/- 19.0 W increases (+ 6.8%, p < 0.001). The improvements in the RF4x6 group were greater than those in the repetition rest group for both strength (p < 0.005) and power (p < 0.05). Bench press training that leads to repetition failure induces greater strength gains than nonfailure training in the bench press exercise for elite junior team sport athletes.