Tip 179: Pausing during the repetition affects the training effect, and is an effective form of training variation.
8/31/2010 9:14 AM
Tip 179: Pausing during the repetition affects the training effect, and is an effective form of training variation.
Pausing during repetitions is a great way to increase the effectiveness of your training. This type of training is often called intrarep pauses, and I was introduced to this method by my mentor, weightlifting coach Pierre Roy. One reason male gymnasts are so strong is that their training is characterized by pauses. In fact, many years ago I taught two gymnasts on the Canadian national team how to bench press. They weighed about 175 pounds and had never performed the lift. After just four workouts they could both bench 350 pounds!
There are several places that you can pause during a repetition. You can pause at the start of a rep, the mid-point and the end of a repetition. You can also pause anywhere during the concentric range (lifting) and eccentric range (lowering).
For bodybuilding purposes, pausing during a repetition is especially effective. Pausing during a repetition increases intramuscular tension and the percentage of muscle fiber recruitment. During arm curls, for example, pausing at 30 to 90 degrees of elbow flexion increases the work performed by the brachialis muscle.
I often use intraset pauses during the last rep of flexion exercises such as chin-ups. For example, at the end of the last rep that you can perform without assistance, you could pause during several angles for three to five seconds to prolong the set and increase intramuscular tension.
For strength training, pausing between repetitions (at the end of the concentric range) is extremely effective for extension exercises such as squats in which you are at an advantageous leverage position. Pausing in that range will enable you to lift more weight for whatever number of repetitions you are performing, and as such you can recruit more motor units.
6 comment(s) so far...
Re: Tip 179: Pausing during the repetition affects the training effect, and is an effective form of training variation.
Funny that you write about this today..
In prep for a powerlifting meet that I'm doing in late Oct.. I'm doing some raw pause benching later this week.. #1 because I have to pause at the chest in the meet and it will be good for a sub max work.
#2 Because "staying tight" is so important in just about any lift but at the bottom of the bench press it's vital. This where many athletes have issues because they are athletes not powerlifters.
By Scott on
8/31/2010 11:54 AM
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Re: Tip 179: Pausing during the repetition affects the training effect, and is an effective form of training variation.
Great comment Scott, most people fail in the bench press to reproduce their gym lifts because of their poor ability to make the necessary pause in competition.
By Coach Poliquin on
8/31/2010 12:43 PM
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Re: Tip 179: Pausing during the repetition affects the training effect, and is an effective form of training variation.
GREAT ADVICE . .bodybuilding to strength training . .a simple tweak to keep a great routine effective.
Thank you for the reminder !!
By Mike Demeter on
8/31/2010 2:09 PM
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Re: Tip 179: Pausing during the repetition affects the training effect, and is an effective form of training variation.
Совет 179: Пауза во время выполнения повтора влияет на результат тренировки и является эффективным способом варьирования тренировочных программ.
Пауза во время выполнения повтора значительно увеличивает эффективность ваших занятий в зале. Такой тип тренировок часто называется внутри-повторными паузами. Меня с этим методом познакомил мой ментор, тренер по тяжелой атлетике Пиерре Рой.
Тренировки мужчин-гимнастов, состоящие из множества пауз, во многом объясняют их силу. Много лет назад я учил двух гимнастов канадской национальной команды как делать жим лежа. Их вес в то время был около 88 кг и они ни разу в жизни не делали этого упражнения. После четырех тренировок они оба могли поднять 176кг!
Вы можете использовать паузу в нескольких местах во время повтора. Вы можете остановиться в начале, середине или в конце. Вы так же можете сделать паузу в любое время во время поднятия или снижения веса.
Такой тип тренировок особенно эффективен для бодибилдеров, так как он позволяет увеличивать внутримышечное напряжение и количество используемых мышечных волокон во время повтора. Например во время сгибания рук остановка при 30-90 градусах сгибания локтя усиливает нагрузку на плечевую мышцу.
Я часто использую внутриповторные паузы во время моего последнего повтора сгибательных упражнений, таких как подтягивания. Например в конце последнего повтора, который вы можете сделать без помощи со стороны, вы можете остановиться при нескольких углах наклона на три-пять секунд, чтобы продлить подход и увеличить внутримышечное напряжение.
При силовых тренировках пауза между повторами (в конце подъема) очень эффективна при упражнениях на разгибание, таких как приседания, где вы находитесь в выигрышном положения для использования метода рычага. Остановка в этот момент позволит вам поднять больше веса, независимо от количества выполняемых вами повторов, дополнение вы задействуете больше мышечных тканей.
By Anna Kondrat on
8/31/2010 5:13 PM
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Re: Tip 179: Pausing during the repetition affects the training effect, and is an effective form of training variation.
Great Tip!
Thank you!
By Carlos Castro on
8/31/2010 7:05 PM
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Re: Tip 179: Pausing during the repetition affects the training effect, and is an effective form of training variation.
Thanks for the reminder, I will be using this more from now on. There are so many different ways to train, one can never get bored! :-)
By Tracey Walker on
9/3/2010 1:22 AM
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