VBT
Rest-Pause Training: Maximize Intensity and Volume
Myoreps, DC training, and VBT-paced clusters all get called rest-pause, but they load differently. Compare the evidence and where velocity fits the call.
How to Track Training Progress Objectively: Beyond the Mirror and Scale
Feeling fitter isn't proof you're improving. This breaks down the strength, jump, and velocity metrics that separate real progress from noise.
How to Track Bar Speed for Strength Training: A Practical Guide
Cheap accelerometer or $1,500 laser? Compare three bar-speed trackers, set up your first VBT zone, and turn velocity readings into load decisions today.
Velocity Based Training for Beginners: The Complete VBT Guide
New to VBT? Here are the velocity zones, load-velocity profile, and week-by-week plan that take a beginner to their first autoregulated training cycle.
Trap Bar Jump: The Safest Loaded Jump Exercise
Trap bar jump load: 30-50% of deadlift 1RM, 0.75-0.85 m/s target velocity, plus the 3-jump test to dial in weight without a sensor.
How to Calculate Your 1RM Without Maxing Out
Maximal testing costs injury risk, CNS fatigue, and a lost training day. Compare rep-max formulas against the more accurate velocity method, step by step.
How to Measure Barbell Velocity: VBT Setup Guide
A misplaced sensor or the wrong device skews every rep you log. Here is how to set up VBT hardware, and the difference between mean and peak velocity.
How to Predict 1RM Safely: Velocity-Based Estimation
Grinding out a true max risks injury and skews your data. Velocity-based estimation and rep-max formulas get you within a few kilos, error range included.
How to Use Load-Velocity Profiles for Strength Training
Build your own load-velocity profile, estimate 1RM daily without maxing out, and auto-regulate training load using bar speed instead of guesswork.
How to Use VBT for Squats: Velocity Based Squat Training
Not sure how fast your squat should move? Use target velocity zones and your load-velocity profile to autoregulate every session, with fatigue cutoffs.
Velocity-Based Training for Autoregulation: What Research Shows
Pareja-Blanco's 8-week trial pitted 20% velocity loss against 40%, and the gap in results reshaped how autoregulation gets programmed today.
VBT Autoregulation Study: Velocity-Based Load Management
Instead of guessing today's working weight, VBT autoregulation adjusts load set-by-set from real-time bar speed and exercise-specific MVT norms.