Shock Your Muscles To Break Through Plateaus

Pause Rep Training

If you’re not seeing progress in your strength training program, you should consider adding Pause Reps in your workouts.

Pause Reps are a great way to build explosive power that will help you blast through training plateaus.

Whether you are trying to improve your vertical jump for basketball, shave off a few seconds in your sprints or build more muscle Pause Reps can be just what the doctor ordered.

Pause Reps are quite intense; you should only do this type of training for 6 weeks.

Why Pause Rep Training Works

Pause Rep Training requires you to focus on the negative or eccentric part of the exercise.

At the eccentric phase, the muscle is elongated or stretched out. By maintaining tension, you increase the build-up of energy.

From there, it’s all a matter of energy return by exploding off the bottom part of the exercise.

The amount of power generated by Pause Rep Training means you have to keep total sets and reps on the low side.

3 sets of 4 reps are more than enough to get productive results.

If your power output is declining, discontinue the exercise because your muscles are starting to recruit slow twitch fibres.

Guidelines For Pause Rep Training

1. Best exercises are Squats, Bench Press and Push Jerk.
2. Hold the count from “one thousand one” to “one thousand five”.
3. Maintain tension; do not rest or relax the bar.
4. Explode off the bottom with 100% output.
5. Rest 2-3 minutes between sets.

Pause Rep Training Program

Please note that exercises preceded by an asterisk means the weight has to come to a dead stop on the floor for at least 1 second.

Monday – Legs, Lower Back
1. Squats – 80% of 1MR – 5 sets x 5 reps
2. Pause Squat – 70% of 1MR – 3 sets x 4 reps
3. Deadlifts* – 80% of 1MR – 3 sets x 5 reps
4. Kettlebell Swings – 3 sets x 15 reps
5. Plank – 5 sets x 20 seconds

Tuesday – Rest

Wednesday – Chest, Triceps
1. Bench Press – 80% of 1MR – 5 sets x 5 reps
2. Pause Bench Press – 70% of 1MR – 3 sets x 4 reps
3. Incline Dumbbell Bench Press – 2 sets x 10 reps
4. Dips – 2 sets x 10 reps
5. Russian Twist – 5 sets x 20 seconds

Thursday – Rest

Friday – Upper Back, Biceps
1. Power Cleans – 80% of 1MR – 6 sets x 3 reps
2. Pendlay Rows* – 70% of 1MR – 3 sets x 4 reps
3. Pull Ups – 2 sets x 10 reps
4. Hammer Curls – 2 sets x 10 reps
5. Leg Raises – 5 sets x 20 reps

Saturday – Shoulders
1. Shoulder Press – 80% of 1MR – 5 sets x 5 reps
2. Pause Push Jerk – 70% of 1MR – 3 sets x 4 reps
3. Landmine Press – 2 sets x 10 reps
4. Face Pulls – 2 sets x 10 reps
5. Kettlebell Windmill – 2 sets x 10 reps

After 6 weeks on this program, test your vertical jump or a new 1RM in any of the pause rep exercises.

You’ll be pleasantly surprised with the results.