Paused Squats

[Deleted]

Guys,
I'm looking to add some paused squats into my program as the second squat movement on days when you squat twice and was wondering what the correct % to use is. I think I recall reading that it should be 80% of your full ROM working set, is that correct?

Safe lifting,
J

[Deleted]

It depends on the trainee. During my last cycle my competition squat was 215 while my best 3s pause in the hole was 200kg. 80% seems alittle low to me.

[benburgess]

You could check out some of Wades videos of his training on YouTube, i know he does a fair few pause squats...I guess you could roughly work out the %'ages.

[Deleted]

I've done this. I used 90% of my raw number

[Deleted]

I have been training using Sheiko for the last year. I just finished a 16 week program where I did pause squats on each second group of squats. If there was only one group of squats I did not do pause squats that day. I used the percentages called for in the program and just based them off of a weight that was 90% of my raw 1RM. For my pauses I would squat down and say to myself, one...two and then go back up. This resulted in pause of 1+ seconds. The longer you pause the harder it is going to be. So if you use a longer pause you would probably have to lower the weight. I have seen some people use a pause that was so short if you blink you would miss it.

I am continuing to use this in my training. I found after doing the pauses for several weeks I became much more stable and confident in the hole. I made some nice progress on squats so they are a keeper for now. I also found it easier mentally to know that the second round of squats was going to be based off a lighter weight. It didn’t usually feel easy but something about knowing they were lighter weights gave me a little more enthusiasm.

[Deleted]

Jan 1, 2009 22:21:51 GMT -5 @dougschurman said:

I have been training using Sheiko for the last year. I just finished a 16 week program where I did pause squats on each second group of squats. If there was only one group of squats I did not do pause squats that day. I used the percentages called for in the program and just based them off of a weight that was 90% of my raw 1RM. For my pauses I would squat down and say to myself, one...two and then go back up. This resulted in pause of 1+ seconds. The longer you pause the harder it is going to be. So if you use a longer pause you would probably have to lower the weight. I have seen some people use a pause that was so short if you blink you would miss it.

I am continuing to use this in my training. I found after doing the pauses for several weeks I became much more stable and confident in the hole. I made some nice progress on squats so they are a keeper for now. I also found it easier mentally to know that the second round of squats was going to be based off a lighter weight. It didn’t usually feel easy but something about knowing they were lighter weights gave me a little more enthusiasm.

Thanks doug. Thats exactly the kind of info I was after.

[erictalmant]

I have been experiencing very good results with 65-70% of my 1RM for 6 second pauses for singles.

It seems that in order to most effectively develop the strength at that particular joint angle that a pause of 6 seconds (but no longer than 8) seems to be optimum.

However, how much better 6 seconds at 70% may or may not be as compared to a higher percentage for less time is not clear.


Eric

[Deleted]

Jan 10, 2009 22:09:14 GMT -5 erictalmant said:

I have been experiencing very good results with 65-70% of my 1RM for 6 second pauses for singles.

It seems that in order to most effectively develop the strength at that particular joint angle that a pause of 6 seconds (but no longer than 8) seems to be optimum.

However, how much better 6 seconds at 70% may or may not be as compared to a higher percentage for less time is not clear.


Eric

Thanks Eric