Velocity-based training (VBT)
Velocity-based training uses a device to measure bar speed and adjust load or end sets when speed drops by a set amount. It works as well as percentage-based training, but not clearly better. Its real use is as a dial: stopping sets early keeps speed and jump gains, while letting speed drop more favors muscle growth.
What the science says
- As effective as percentage-based training, not clearly better Moderate evidence
A meta-analysis of 6 studies with 124 participants (Liao et al., 2021) found no significant differences between velocity-based and 1RM-percentage training in squat 1RM, jump, sprint or change-of-direction performance.
- Stopping sets at a smaller speed loss does more with fewer reps Moderate evidence
In an 8-week squat study (Pareja-Blanco et al., 2017), stopping sets at a 20% velocity loss gave similar strength gains to 40% and a bigger jump improvement (9.5% vs 3.5%) with 40% fewer reps; the 40% group gained more quadriceps muscle.
- Velocity loss steers the adaptation Moderate evidence
A meta-analysis of 19 training studies (Jukic et al., 2023) found that velocity loss did not change strength gains, but higher velocity loss was linked to more muscle growth and to worse jump, sprint and bar-speed results.
How to apply it
Measure the first reps of each set and end the set when speed has dropped by your target; choose the target by goal.
Who should be careful
VBT encourages lifting each rep as fast as possible; do that only with sound technique and appropriate loads. Beginners should learn the lifts first. If you have a medical condition or injury, check with a qualified health professional before heavy or explosive lifting.
Frequently asked questions
Is velocity-based training better than using percentages of 1RM?
Not clearly. A meta-analysis of 6 studies found no significant difference in strength, jump, sprint or change of direction.
What velocity loss should I use?
About 10–20% to favor speed and power with fewer reps; about 40% or more when muscle growth is the priority.
Do I need a device?
To do VBT, yes. Without one, controlling effort with reps in reserve is a free alternative.
Scientific references
- Effects of velocity based training vs. traditional 1RM percentage-based training on improving strength, jump, linear sprint and change of direction speed performance: A Systematic review with meta-analysis
- The Acute and Chronic Effects of Implementing Velocity Loss Thresholds During Resistance Training: A Systematic Review, Meta-Analysis, and Critical Evaluation of the Literature
- Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations
More training methods
- Drop sets Moderate evidence
A drop set takes a set to failure, then immediately cuts the load and keeps going.
- Rest-pause sets (including myo-reps) Limited evidence
Rest-pause means taking a set close to failure, resting 15–30 seconds, then squeezing out a few more reps, repeated a few times.
- Supersets Moderate evidence
A superset pairs two exercises back to back with little or no rest.
- High-intensity interval training (HIIT) Strong evidence
HIIT alternates short hard efforts with recovery.
- Zone 2 training Limited evidence
Easy, steady cardio clearly improves fitness and health, but the popular claim that "Zone 2" is a special, optimal intensity for building mitochondria and burning fat is not supported.
- Fasted training (fasted cardio) Limited evidence
Training on an empty stomach burns more fat during the session, but that does not translate into more fat lost over weeks.