+ 1 Pause reps?
Want to get some opinions do you bros around here utilize pause reps, slow reps, or just pump them out. I noticed pause reps really gets me sore works great. Slow reps work well but sometimes I feel the rep timing can vary and may not be consistent. Pumping reps powerlifters refer to as touch and go this works great for the pump but sometimes the pump don't last long.
I just want to be able to hit my 1rm for 5reps any tips on how to do that I'm getting my weight up steadily I'm gonna do 2 cheat meals instead of 1 a week.
I don't know I guess this is a bit of a rant I just want to hear how some of you guys around here do your reps and maybe even some rep schemes that work for you. 40+year old bros please chime in, I love tips from my elders because they train smart and still strong as fuck but also for longevity.
So I'm gonna give the wife TheD real quick come back and see if anyone responded to this.
If there is a thread already on the subject how to get strong as fuck and look sexy as fuck doing so please share link in comment section below.
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Also, pause work is common for a lot of powerlifting DUP programs. If you have tried DUP-style training yet I would definitely recommend trying it during your next cycle (https://physiqz.com/powerlifting-programs/).
I do a lot of pausework on the bench but I'm a powerlifter. In all honesty, once trained the paused bench shouldn't really be lower weight than the touch and go bench. It's all about staying tight.
I do pauses. When I do its in 5 week blocks. Paused deads at the knees are death.
OP was pretty confusing. But here's my opinion on the matter:
Pausework is absolutely king for strength development. Powerlifters need to learn to pause for the bench, so I'd recommend paused reps almost exclusively with that exercise. It's also a great way to work on squat form by holding at the bottom for 1-3 seconds before coming out of the hole. Paused deadlifts are pretty much one of the most taxing movements you can do too by pausing just off the floor or below the knee and I'd even argue that touch-and-go deadlift reps are dogshit and eliminate the point of actually doing a DEADlift.
Bodybuilders... same applies. Get stronger with good form, none of that partial-rep bullshit and eat according to your goals. Simples.
jayiskWrong.
Bench- you really only need to pause the 1st rep. After that its taxing on the joints. Plus you need to build speed and be explosive. Which if ever rep is paused you will not get.
Dead lift- paused below the knee D/L's are an accessory exercise not a main lift. Plus if a person is not exp. deadlifter with a pause below the knee could hurt their back.
Touch and go is not bullshit. Bounce and go is.., big difference. Do you re rack the back on bench and squat after each rep...,no
Squat-- again a paused squat is another accessory exercise not the main lift.
Paused movements have there place but on the main 3 lifts you need to be explosive and able to move the weight quick.
unless your maxes are under 300 lbs.., then i understand your post.
Rubbish - If you don't do full range Deadlifts you are never going to build the speed and force required to start the hardest part of the lift which is the beggining. Thats where all your force and torque is required for a big 1RM.
Its like training a bench press to only 2/3's of the way up - how are you going to build your tricep strength and lockout power?!
NattyMeeHave two bench days:
Monday:
80% 1RM paused 4x3, 1x3+
Spoto press 3x10-15
Thursday:
80% +2,5kg to 5kg touch and go 4x3, 1x3+
Spoto press 3x10-15
As you proceed into your training you might want to lower the volume on the main lifts, rest is up to you on both days. Just make sure to hit your "bench muscles" I have 3 upperbody days, where I start out with bench in all of them, then hit triceps, shoulders, upperback and lats (1-2 excercises 5x10-15 reps)
Hit 405 front squat!
At the last rep of a few sets if you have the energy take some time to do it slowly and really feel the tension on your muscles and try get the mind to muscle thing going. And on the workouts you can with the last few reps try get the stretch in their for example the bench when you come down you should feel at a point your chest opening up and getting a good stretch, try keep it there for a about 5 seconds or so then push it back up.
Hell yeah good stuff right there
You need to be focusing on speed and force off your chest not a 'good stretch' at the bottom...
I totally agree on the speed and explosiveness that will pop it off your chest and get the momentum going watch bill Kazmaier videos on it. "Nonlockout (quick reps ) for explosive power and this technqiue" will build your max, on the other hand I'm a grinder, I work both explosiveness and pause. I want to make sure I can power my way out of a sticky spot and lock out for 3 white lights. I say do them both.
beyondimportsPauses can be great if u stay under tension.
Constant tension or time under tension works great makes me super sore I feel that shit for a couple of days!
The thing is mate is you don't really want to be training to the point of being sore for longer than a day no matter how good it feels - You need to be lifting to the point where the muscle breaks or failure then stopping. Thats it - no going for pumps or the feel or anything like that.
Get the break, go home and heal and consume tonnes of protein & carbs etc so that you aready to train that same movement again in 3 days without being sore at all. Frequency is key for bench - I find twice a week the best, 3 times is pushing it. Train the movement fully rather than putting too much focus on accessories - I've never done pause reps, floor presses etc.
I pause on certain lifts like shrugs, and shoulders. I also sometimes mix in pauses during stuff like triceps cable extensions. For example, if I'm burning through a set of 15, I pause and contract every 5th rep.
True I like that sounds good thank you!
No one visits the forums or am I in the wrong section?
How about negatives for improving a max lift? How many sets of those should I do when working them into a workout?
Pause reps are always good for a huge pump & fully contract the muscles but always with lower weights for me. I do this slow reps with tris & calves. So far is working instead of ego lifting
Yes sir. Sounds good. How often do you train that way? Ego lifting is a good way to get hurt. Working class parent ain't got no time to be hurt hahaha!
Just mix it up bro. If I train a certain way my body adapts to it so I always keep my body guessing. No matter which way you train, you must train like its the last session you will ever have. Destroy every single workout & you will reap the benefits.
Hell yeah