pause squats

Discussion in 'Powerlifting Training and Strength techniques' started by schultz1, Dec 17, 2015.

  1. IronCore

    IronCore Bigger Than MAYO - VIP

    Sep 9, 2010
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    glad you posted this... I was wondering how many reps you guys were doing... I was shooting for 3-5 sec pause and 5 reps... was all good till I got to 345... my eyes felt the same way... but i did all 5 ;)
     
  2. schultz1

    schultz1 Bangs Raiden's mom VIP

    Jan 3, 2011
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    First session of wide stance squats in the books. Been years. Did them as my accessory lift after deadlifts tonight. Im definately weak in the posterior chain from doing oly style squats for so long. It will develop quick though. Did some of the hip movement stuff prior to pulling too. Not sure if it helped but, it didnt hurt. I will keep it as part of the warm up for now.
     
  3. IronCore

    IronCore Bigger Than MAYO - VIP

    Sep 9, 2010
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    but how many reps... I want to make sure I am doing it right
     
  4. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    I would make the reps between 3 -5 reps and the pause the same. The count shouldn't be fast. It should be a slow count 1one thousand, 2two thousand, 3three thousand.
     
  5. DieYoungStrong

    DieYoungStrong VIP Member

    May 27, 2013
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    And works even better if you have a training partner count for you.
     
  6. IronCore

    IronCore Bigger Than MAYO - VIP

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    Thanks BI. That's about what I figured. Medium weight as well?
     
  7. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
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    Doubles or triples. Even for hypertrophy.

    What I mean is say you can do a set of 5 with 350 and you are toast. What if instead you did 5 doubles. That's now twice as many reps. Plus you will likely be able to use 360 to 380 instead of 350. All because you left a little gas in the tank each time.

    I use to have a lot of trouble growing my legs. I would pyramid up to a top set and hit failure. Once I changed to training not to failure on a top set but repeating my sets with lower reps my legs blew up. Consequently so did my 1rm squat. Which allowed me to keep using more and more weight and adding more and more size.
     
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  8. IronCore

    IronCore Bigger Than MAYO - VIP

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    makes sense.. thanks for the clarity!
     
  9. BrotherIron

    BrotherIron TID Board Of Directors

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    Yeah, you start out counting slow but sometimes the count gets quicker as do more sets.
     
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  10. DieYoungStrong

    DieYoungStrong VIP Member

    May 27, 2013
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    Yup. By the last set you are counting mississippi's like you are rushing the passer in a pick up football game...
     
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  11. TenaciousA

    TenaciousA VIP Member

    Mar 31, 2013
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    Apparently I'm not going heavy enough on these.

    As known, love.
     
  12. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    LOL... Yup
     

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