Another great article by Christian Thibaudeau over at T Nation!
Here’s what you need to know…
- Most of your strength should be built via regular sets (no pauses) on the big lifts. However, the strategic use of two-second pauses can help strengthen weak parts of specific ranges of motion.
- Pausing also allows you to do a mental check to see if your body position and lifting mechanics are optimal. As such, pausing is a great learning tool to master technique.
- Intra-set pauses can be performed both during the eccentric (lowering) and concentric (lifting) phases of a lift. Pauses during the eccentric portion of a lift are much easier and less effective, though.
I believe in the big, basic lifts: deadlifts, squats, bench presses, cleans, and snatches. These form the core of my training as well as that of my athletes and bodybuilders.
There are three key elements in each of these lifts and a deficiency in any of them will impede optimal performance and, by extension, gains. Including pauses during a compound lift can help improve each of these key elements.