When working with new clients at The Farm following their initial assessment session, one of the first training methods we use are pause reps or Isometrics. These serve as an amazing accelerant to quickly improve strength, endurance, coordination, balance, and being able to control the most challenging sections of a particular exercise.
Our training programs Strong ASFK and Busy Mums Guide To Fitness & Weight-Loss both utilise pause reps and Isometrics in their initial training blocks and are a great place to start if you want to understand how to incorporate them into your fitness routine.
1. What Are Pause Reps?
Pause reps involve pausing during a specific portion of a repetition in an exercise for a specific time duration. For example it might involve a 3 second pause at the bottom of a squat. This controlled pause adds a new dimension to your workouts and offers a range of benefits, especially if you're just starting your fitness journey.
2. Enhanced Time under Tension
Pause reps are all about increasing the time your muscles are under tension. This extended time under tension is a key factor in muscle growth (hypertrophy). It triggers the recruitment of more muscle fibers, leading to better muscle development over time. In order to get the most from this, it is vital to keep the muscles engaged during the pause and not just relax at the bottom position. For example, in a squat we want to be actively trying to spread the ground apart by driving our feet outwards while holding position with the knees bent just below 90 degrees.
3. Improved Muscle Control and Mind-Muscle Connection
For beginners, building a strong mind-muscle connection is essential. Pause reps help you become more aware of how your muscles work during an exercise. You'll learn to control the movement, engage the right muscles, and improve muscle activation, all of which contribute to better muscle growth.
4. Overcoming Weak Points
Everyone has weak points in their lifts. Pause reps allow you to target these specific areas. By pausing at the most challenging part of a movement, you can strengthen the muscles or positions that are typically neglected, ultimately improving your overall performance.
5. Technique and Form Improvement
Maintaining proper form and technique is crucial for beginners to prevent injury and lift safely. Pause reps encourage you to focus on your form, ensuring you're using correct mechanics and posture throughout the exercise.
6. Strength Development
Although pause reps primarily focus on muscle growth, they also contribute to strength development. Breaking the lift into distinct phases with a pause allows you to generate more power, making you more proficient in lifting heavier weights over time.
7. Variety and Plateau Breaking
If you've been doing the same movements for a while, pause reps can provide the variety needed to break through plateaus. They introduce a new stimulus for muscle growth and strength gains, keeping your workouts exciting and effective.
8. Adaptability for Beginners
Pause reps are adaptable, making them suitable for beginners. You can adjust the duration of the pause and the number of pauses to match your current strength and experience. This flexibility allows you to progress at your own pace and build a solid foundation for your fitness journey.
In conclusion, pause reps are an excellent tool for beginners looking to build muscle and improve strength. They offer a unique approach to strength training, targeting muscle growth and strength development while emphasizing proper form and muscle control. By incorporating pause reps into your workout routine, you'll set yourself up for a successful and fulfilling fitness journey.
If you're looking for a perfectly balanced Strength Program you can follow at your own gym, check out our Online PT Farm App where we deliver the very best training methods and programs updated every month straight to your mobile phone.