Add two pauses to each rep: one pause on the way up, at the halfway point, and one pause on the way down, at the halfway point.
On the concentric (lifting) phase, you’ll stop halfway through the rep for one second, then finish and contract the muscle as hard as you can. Then do another one-second pause at the mid-point on the eccentric (lowering) phase.
1. Pauses increase the intensity of your lifts. Pausing extends the time under tension for a set and increases the mind-muscle connection. So you end up pushing a lot of blood into the muscle. This is especially helpful if you're wanting to activate a specific muscle that's become a weak link.
2. They allow you to fatigue your muscles using less weight. Obviously it’s important to get stronger, but if you can give your joints a break and effectively stimulate muscle growth with less strain on the body, that's a good thing. Seasoned lifters often battle cranky joints from years of heavy lifting. Having joint-friendly training options is an essential for long term training.
3. They improve form and technique.
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