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Paused Lifts For Strength Gain - Improving bench, squat, & pullups
adarqui:
I'm going to keep this blog VERY short :) I personally don't condone a ton of exercise variety when it comes to improving performance (strength, power, etc..), that is, I like to stick to the basics. That being said, there are a few variations of the basics that I absolutely love for strength improvement. Those variations I'm referring to consist of paused lifts, which require you to isometrically hold a position for 3-5 seconds during each rep. By holding certain lifts/exercises at the weakest joint angle under load, for reps, very rapid strength gains can be made.
The 3 paused lifts I find very useful include:
[*] Paused presses
[*] Paused lower body unilaterals
[*] Paused pulls
Here is an example paused lift (paused bench):
- http://www.youtube.com/watch?v=Q2SVmb-XzKA&fmt=22#t=1m15s
With these variations, I usually like to perform them as assistance to a primary (heavier) lift, but they can very well be used as the primary lift. The sets and rep ranges can vary, but I prefer 3 sets of 5 reps with a 3-5 second pause between each rep. Full recovery isn't mandatory between sets, but I advise it (~5 minutes rest between sets unless you're in a superset, then ~2 minutes is fine), these lifts really induce alot of fatigue, especially if you aren't accustomed to them.
[*] Preferably can be performed as assistance, but can of course be used as a primary exercise
[*] 3 sets of 5 reps with a 3-5 second pause between each rep
[*] Full recovery between sets: ~5 minutes with light mobility work to aid in recovery
[*] Adhere to very strict form, don't let fatigue alter the movement
[*] Breathing at the bottom is fine, just stay tight, use pursed breathing
Paused Presses
FlanderBeast demonstrating paused bench press:
http://www.youtube.com/watch?v=_0BEj3Aw3xA
Paused presses really target the pectorals and anterior delts. These could include any of the following, which usually depends on personal preference:
[*] Paused bench press
[*] Paused parallel-bar-dips
Paused bench press can be performed with dumbells or barbell. Paused parallel-bar-dips can be performed weighted.
--- Quote ---Example workout:
- Active-Dynamic warmup prehab/activation
- ...
- Flat Bench Press: Work up to a 5 Rep Max, Then singles at 2 x 90%, 2 x 95%
- PAUSED Flat bench press @ 3 x 5 with 5 second pause at the bottom
- ...
- Cooldown: stretch post workout nutrition
--- End quote ---
Paused Lower Body Unilaterals
Paused lower body unilaterals really target the quads, hamstrings, and the (especially) glutes hard. These could include any of the following, which usually depends on personal preference:
[*] Paused walking lunges
[*] Paused bulgarian split squat
[*] Paused reverse lunges
Barbell is preferred, as grip strength won't become an issue, but dumbells are fine too.
--- Quote ---Example workout:
- Active-Dynamic warmup prehab/activation
- ...
- Squat: Work up to a 5 Rep Max
- PAUSED Barbell lunges: work up to a 3 x 5 each leg with 5 second pause at the bottom
- ...
- Cooldown: stretch post workout nutrition
--- End quote ---
Paused Pulls
Paused pulls really target the lats, rear delt, and upper back musculature. These could include any of the following, which usually depends on personal preference:
[*] Paused seated row
[*] Paused chinup or pullup
[*] Paused single arm row
Paused seated row can be performed on a machine. Paused chinup or pullup can be performed weighted. Paused single arm row can be performed with dumbells.
--- Quote ---Example workout:
- Active-Dynamic warmup prehab/activation
- ...
- Weighted chinup: Work up to a 5 Rep Max, Then singles at 2 x 90%, 2 x 95%
- PAUSED Seated Row @ 3 x 5 with 5 second pause at the back
- ...
- Cooldown: stretch post workout nutrition
--- End quote ---
Mixing Pulls & Presses
If you're like me, you probably enjoy doing presses & pulls in the same session, if so, mixing in paused variations can be done in a few ways:
[*] Mixed normal/pause: Day 1 = normal press, paused pull ..... Day 2 = normal pull, paused press
[*] Separate normal/pause: Day 1 = normal press, normal pulls ..... Day 2 = paused press, paused pull
--- Quote ---Small example for Mixed normal/pause:
Day 1: Example workout: Normal press, paused pull
- Active-Dynamic warmup prehab/activation
- ...
- Flat Bench Press: Work up to a 5 Rep Max
- S1: Flat DB bench press @ 3 x 8
- S1: PAUSED Seated row @ 3 x 5, with 5 second pause at the back
- PAUSED Single arm DB row @ 3 x 5, with 5 second pause at the back
- ...
- Cooldown: stretch post workout nutrition
Day 2: Example workout: Normal pull, paused press
- Active-Dynamic warmup prehab/activation
- ...
- Weighted Chinup: Work up to a 5 Rep Max
- S1: Seated row @ 3 x 8
- S1: PAUSED Flat DB bench press @ 3 x 5, with 5 second pause at the bottom
- PAUSED Dip @ 3 x 5, with 3 second pause at the bottom
- ...
- Cooldown: stretch post workout nutrition
--- End quote ---
Here's another example, but for the second scenario:
--- Quote ---Small example for Separate normal/pause:
Day 1: Example workout: Normal press, normal pull
- Active-Dynamic warmup prehab/activation
- ...
- Flat Bench Press: Work up to a 5 Rep Max
- S1: Flat DB bench press @ 3 x 8
- S1: Seated row @ 3 x 8
- Single arm DB row @ 3 x 8
- ...
- Cooldown: stretch post workout nutrition
Day 2: Example workout: Paused pull, Paused press
- Active-Dynamic warmup prehab/activation
- ...
- PAUSED Weighted Chinup: Work up to 3 x 5, with a 5 second pause at the back
- PAUSED Bench press: Work up to 3 x 5, with a 5 second pause at the bottom
- S1: PAUSED Flat DB bench press @ 3 x 5, with 5 second pause at the bottom
- S1: PAUSED Seated row @ 3 x 5, with a 5 second pause at the back
- ...
- Cooldown: stretch post workout nutrition
--- End quote ---
An example full body template
Here is a quick template which consists of full body workouts each session. A few things to keep note:
- ... after the warmup means "other stuff", for example, this could consist of interval sprints, plyometrics, jumps, explosive lifts, or whatever it is that you're focusing on.
- ... at the end of the workout could be any additional exercises you need to include, or just like doing, such as core, curls, or whatever.
- this could be done monday/wednesday/friday, or mon/thurs/sun, it doesn't have to follow a 7 day period
Fill in the sets x reps based on your goals, if you need any help with that, post a reply.
--- Quote ---Example full body template:
Day 1: Example workout: Normal press, paused pull, normal lower
- Active-Dynamic warmup prehab/activation
- ...
- Normal lower exercise: bilateral or unilateral
- Normal press
- Paused pull
- ...
- Cooldown: stretch post workout nutrition
Day 2: Example workout: Paused press, normal pull, normal lower
- Active-Dynamic warmup prehab/activation
- ...
- Normal lower exercise: bilateral or unilateral
- Normal pull
- Paused press
- ...
- Cooldown: stretch post workout nutrition
Day 3: Example workout: Normal press, normal pull, paused lower
- Active-Dynamic warmup prehab/activation
- ...
- Normal press
- Normal pull
- Normal lower exercise: unilateral
- ...
- Cooldown: stretch post workout nutrition
--- End quote ---
peace!
LanceSTS:
Great stuff man! I like using pauses at the sticking points in a similar manner only rebounding back up after the pause. For example, on bench press pausing right where the kid in the video did but letting the bar touch the chest and coming back up explosively as possible on the concentric. Or one of my favorites is with the squat, pausing right at the sticking point ~90 degrees or paralell, then getting the rebound out of the reflexive drop to below and exploding upward. They also work really well on rdls and conventional deads. Havent tried much of the paused unilaterals or chins, Ill have to give them a shot.
adarqui:
--- Quote from: LanceSTS on July 04, 2010, 03:24:28 am ---Great stuff man! I like using pauses at the sticking points in a similar manner only rebounding back up after the pause. For example, on bench press pausing right where the kid in the video did but letting the bar touch the chest and coming back up explosively as possible on the concentric. Or one of my favorites is with the squat, pausing right at the sticking point ~90 degrees or paralell, then getting the rebound out of the reflexive drop to below and exploding upward. They also work really well on rdls and conventional deads. Havent tried much of the paused unilaterals or chins, Ill have to give them a shot.
--- End quote ---
cool man nice info.. that would probably help you hit a few more reps too, well at least one more for sure.
peace man
LanceSTS:
yep more reps and still getting some reflexive action in while benefitting from the iso hold simultaneously. Great info from you as usual and on a side note ive been addicted to this thing you posted for the past 2 hours!
http://www.cesmes.fi/pallo.swf
adarqui:
--- Quote from: LanceSTS on July 04, 2010, 04:52:33 am ---yep more reps and still getting some reflexive action in while benefitting from the iso hold simultaneously.
--- End quote ---
yea definitely, i like that modification to the variation.
--- Quote ---Great info from you as usual
--- End quote ---
thanks man! appreciate it.
--- Quote --- and on a side note ive been addicted to this thing you posted for the past 2 hours!
http://www.cesmes.fi/pallo.swf
--- End quote ---
ahahah! post a screen shot one time before you X out.. that shit is fun for sure.. i'll try to make my A again and screenshot it :D
peace
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