The effect of sodium bicarbonate ingestion on back squat and bench press exercise to failure
Ergogenic aid, Alkalosis, pH, Buffering, Resistance exercise to failure, Nutrition
This study examined the acute effects of NaHCO3 ingestion on repetitions to failure and rating of perceived exertion in the back squat and bench press in trained men. Eight resistance-trained men took part in this double-blind, randomized crossover experimental study whereby they ingested NaHCO3 (0.3 g[middle dot]kg-1 body mass) or placebo (sodium chloride NaCl: 0.045 g[middle dot]kg-1 body mass) solution 60 minutes before completing a bout of resistance exercise (3 sets of bench press and back squat exercise to failure at an intensity of 80% 1 repetition maximum). Experimental conditions were separated by at least 48 hours. Participants completed more repetitions to failure in the back squat after NaHCO3 ingestion (p = 0.04) but not for bench press (p = 0.679). Mean +/- SD of total repetitions was 31.3 +/- 15.3 and 24.6 +/- 16.2 for back squat and 28.7 +/- 12.2 and 26.7 +/- 10.2 for bench press in NaHCO3 and placebo conditions, respectively. Repetitions to failure decreased as set increased for the back squat and bench press (p = 0.001, both). Rating of perceived exertion significantly increased with set for the back squat and bench press (p = 0.002, both). There was no significant change in blood lactate across time or between conditions. There were however treatment x time interactions for blood pH (p = 0.014) and blood HCO3 concentration (p = 0.001). After ingestion, blood pH and HCO3 (p = 0.008) concentrations were greater for the NaHCO3 condition compared with the placebo condition (p < 0.001). The results of this study suggest that sodium bicarbonate ingestion can enhance resistance exercise performance using a repetition to failure protocol in the first exercise in a resistance exercise session.
Journal of Strength & Conditioning Research
Duncan, M.,Weldon, A.,& Price, M. (2014). The effect of sodium bicarbonate ingestion on back squat and bench press exercise to failure. Journal of Strength & Conditioning Research, 28 (5), 1358-1366. http://dx.doi.org/10.1519/JSC.0000000000000277