Today’s video is a fun one. We’ve got some paused bench work, and shoulders/arms. Worked up to to 3 sets of pause bench. Below are some benefits of incorporating pause work into your routine:
Muscle Tension: It may help maintain muscle tension allowing you to strengthen the muscle through the full range of motion
Control: Pausing a exercise teaches you self control, and precision. Both of which are essential if you want to get stronger and build tissue intelligently. You’ll notice some people like to throw weight around, and although it’s not a bad idea and you’ll see some results from it, it will get old rapidly. It’s easy to literally move weight around and not think about it, but it takes control and a mind to muscle connection to control the movement.
Increased Strength: You may notice you are stronger with paused work. The secret is to incorporate paused work into your routine when you hit a plateau. Typically you’ve hit a plateau because you’ve been lifting heavy for too long, and thus your body is asking for a break. Paused sets are a great alternative to going super heavy on days where may be you are not feeling strong
You can incorporate paused reps with literally any exercise, but it usually is beneficial for exercises such as:
squat
bench
deadlift
bicep curls
tricep push downs
hamstring curls
leg extensions
lateral raises
So are you going to give it a go? I would incorporate 1 day/week of pause training, and see how you respond and go from there.
Have questions on your program or feeling stuck and need advice? Book a call and ask me about fitness, strength, nutrition.
Thank you for all the support.
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