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.

中文翻译：

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卧推和深蹲练习中特定热身的作用：一种新方法

当前的研究旨在验证三种特定的热身运动对下蹲和卧推阻力训练的影响。在以下热身之一（间隔48小时）后，四十名接受过抗力训练的雄性（19–30岁）进行了3×6次重复，最大动强度为80％（指定为训练负荷）：（i）2次×6次重复训练负荷（WU）的40％和80％，（ii）训练负荷（WU80）的6×80％，或（iii）训练负荷（WU40）的6×40％。分析了平均推进速度（MPV），速度损失（VL），峰值速度（PV），达到PV的时间，功率，工作，心率和感知劳累的等级。在深蹲练习中，发现WU80的MPV高于WU40（第二组：0.69±0.09 vs. 0.67±0.06 ms ^-1，p= 0.02，ES = 0.80；第三组：0.68±0.09和0.66±0.07ms ^-1，p＝ 0.05，ES ＝ 0.51）。在卧推练习中，WU的PV时间要比WU40短（第一组：574.77±233.46 vs.694.50±211.71 ms ^-1，p <0.01，ES = 0.69;第二组：533.19±272.22 vs.662.31±257.51 ms ^-1，p = 0.04，ES = 0.43），总功更高（4749.90±1312.99 vs. 4631.80±1355.01 j，p = 0.01，ES = 0.54）。结果表明，在蹲训练中，WU80和卧推训练中的WU主要优化了力量输出。而且，仅重复几次和低负荷的预热不足以优化下蹲和卧推的性能。