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Bar Velocity | Is there an "optimum"?

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  • Bar Velocity | Is there an "optimum"?

    Could someone pls advise me on this?

    Introducing 303 Squats has got me thinking about Bar Velocity; what difference does it make to the effect of a lift, and is there an "optimum" i should be aiming for?

    ALL my lifts are currently pretty slow, as i'm being mindful of technique and control. Should i be shooting for something a little more explosive wherever possible?

    As an adjunct, how does Bar Velocity correlate to RPE? Can it be useful in gauging intensity?

    Thankings
    The Lie of Freedom - Just another Straw Pulled at Random

  • #2
    There's no optimal velocity for these. As long as you're consistent week to week, you'll be fine.

    Bar velocity's correlation to RPE is a fairly individualized phenomenon, depending on their neuromuscular efficiency/explosiveness. It can be useful if you have a well-calibrated velocity measurement device and have enough long-term data to correlate it to RPEs ... which you probably don't have.
    IG / YT

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    • #3
      Originally posted by Austin Baraki View Post
      There's no optimal velocity for these. As long as you're consistent week to week, you'll be fine.

      Bar velocity's correlation to RPE is a fairly individualized phenomenon, depending on their neuromuscular efficiency/explosiveness. It can be useful if you have a well-calibrated velocity measurement device and have enough long-term data to correlate it to RPEs ... which you probably don't have.
      That sounds like a study waiting to happen.

      Comment


      • #4
        Originally posted by Austin Baraki View Post
        ... which you probably don't have.
        LOL! Damn right

        Originally posted by Austin Baraki View Post
        There's no optimal velocity for these. As long as you're consistent week to week, you'll be fine
        Thanks Austin

        If i can frame the question slightly differently then:

        Back in Feb, at
        Alan Thrall
        Junior Member
        Alan Thrall 's Seminar, you talked about looking for a bar speed that slows down a little on the last rep of a set, to indicate that the working weight is heavy enough, versus a fast bar speed throughout the set indicating that the weight is too light

        So i aim for consistency week-on-week, but note decreasing speed as an indicator of having sufficient weight on the bar, yes?

        ​​​​​​​Thanks!
        The Lie of Freedom - Just another Straw Pulled at Random

        Comment


        • #5
          Originally posted by DoubleJ View Post
          Back in Feb, at
          Alan Thrall
          Junior Member
          Alan Thrall 's Seminar, you talked about looking for a bar speed that slows down a little on the last rep of a set, to indicate that the working weight is heavy enough, versus a fast bar speed throughout the set indicating that the weight is too light

          So i aim for consistency week-on-week, but note decreasing speed as an indicator of having sufficient weight on the bar, yes?
          Well, sort of ... but the amount of decrease in bar speed you're looking for will depend on the RPE prescription. @6 will still move pretty fast at the end ... @7 slightly less so ... etc.
          IG / YT

          Comment

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