The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 6 of 6

Thread: paused squats

  1. #1
    Wannabebig New Member
    Join Date
    Dec 2013
    Posts
    3

    paused squats

    any one have success using paused squats to improve back squats? if so, what kind of set/rep scheme did you use? how long of a pause? what percent of your squat 1rm did you use?
    thanks

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    A gallon a day, everyday! ThomasG's Avatar
    Join Date
    Apr 2007
    Posts
    3,715
    Yes. Two second pause. I rotate paused squats and box squats with bands/chains/straight weight.

    I commonly do 9x2 or 8x3

    55% give or take +25% in accommodating resistance bands or chains.

    Or sometimes, not often, I will do straight weight 70%.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  4. #3
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,590
    Whether a paused squat will help your back squat much depends on your weakness in the movement and how you actually squat. Do you have a video you can show us of you squatting?


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  5. #4
    Senior Member
    Join Date
    Aug 2011
    Posts
    305
    Quote Originally Posted by ThomasG View Post
    Yes. Two second pause. I rotate paused squats and box squats with bands/chains/straight weight.

    I commonly do 9x2 or 8x3

    55% give or take +25% in accommodating resistance bands or chains.

    Or sometimes, not often, I will do straight weight 70%.
    Will you do a full 3 week wave with the box squats then do a full 3 week wave with the paused squats? Or do you alternate week by week--week 1 paused squats week 2 box squats week 3 paused squats etc.

  6. #5
    Wannabebig New Member
    Join Date
    Dec 2013
    Posts
    3
    Chris, here is a video of me squatting high bar going fairly deep. I am planning on switching my squatting style to more of a hybrid squat, still keeping the bar high on the traps but not going quite as deep.
    http://www.youtube.com/watch?v=ZPjZSOo9aHg

  7. #6
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,590
    Quote Originally Posted by Bspoons View Post
    Chris, here is a video of me squatting high bar going fairly deep. I am planning on switching my squatting style to more of a hybrid squat, still keeping the bar high on the traps but not going quite as deep.
    http://www.youtube.com/watch?v=ZPjZSOo9aHg
    Thank you. Ok, you will note you use a bit of a rebound to get out of the hole in the video. If you continued to squat like that pause squats would not provide you as much benefit as someone that does not do it. You have stated you will not be going as deep which will preclude that rebound effect, so they may be of benefit. There is certainly nothing wrong with them, but I think they are best used relatively infrequently as they will also alter your free squat neural programming assuming you do as you stated and rotate only them and box squats.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

Similar Threads

  1. 540 bench, paused for a double
    By vdizenzo in forum Powerlifting and Strength Training
    Replies: 8
    Last Post: 05-20-2013, 08:13 AM
  2. 295x1 Paused Bench
    By Chalky Palms in forum Members' Pics and Videos
    Replies: 9
    Last Post: 03-18-2009, 09:58 AM
  3. paused bench question
    By xolix in forum Powerlifting and Strength Training
    Replies: 6
    Last Post: 10-04-2008, 12:26 AM
  4. New paused bench PR! 260x1
    By redFury in forum Members' Pics and Videos
    Replies: 31
    Last Post: 06-20-2007, 10:45 AM
  5. New paused bench pr! 260x1
    By redFury in forum Members' Pics and Videos
    Replies: 0
    Last Post: 06-11-2007, 10:17 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •