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?
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%.
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?
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.