I've been lifting for about 6 weeks lately. I have lifted weights off and on (mostly off) since the late 80's, and now have a machine at home with stack weights. Anyway, 6 weeks later and I'm getting ready to gently increase my weight in about 2 more weeks. So to prepare, I added a one minute pause at the top of my rep. I lift slowly anyway, 2 secs up and down, I don't rush.

But MAN, this extra one second pause has really made me feel like I started a whole new routine with heavier weights! Does this make any sense to you experienced lifters? I read in a magazine to try to do this, and I thought it would be good preparation before increasing my weights in 2 more weeks. WOW. What a huge impact one extra little second has had. OUCH.

It sure does make a difference! You're probably double the "time under tension" for the muscles that you are working. When you raise the weights, if you go back to your old style of lifting, I'm betting it will feel lighter.

Mel

You're also killing momentum, which is a good thing. I read that it actually takes four seconds to kill all momentum and so have tried four second pauses for funsies.

Hey, I just MOVED FROM West Chester in 04 after living there 15 years. Moved down to Balto suburbs. I was around the 202 and Westtown Road area! Do you do personal training in any of the gyms around there? More proof of a small world. I really miss WC!

OMG - I think 4 second pauses would absolutely KILL me. Maybe I'll save that fun for when I'm at goal. But thanks for the great challenge idea! I was just going to ask what the ideal pause was!

Do you mean the bottom of the rep? Pausing at the top is mainly just rest as far as i am concerned. I pause at the top of a squat to "catch my breath", whereas I pause at the bottom of my presses to kill momentum and help develop explosiveness.

Pausing and squeezing at the peak of the concentric phase increases time under tension. Pausing in the eccentric phase gives you a rest and helps develop explosiveness. "Top" or "bottom' really depends on what exercise you are doing

Mel

yes, basically extending the time you are under the pressure of the weight or pressing it.

Ah, you squeeze at the peak. I guess curls are the only exercise I normally do that. I would probably cramp up if I did that on presses.

lol, and my arms would probably snap off! It really depends on the exercise. you can do this on things like curls, leg curls, cable or machine flys, lateral raises, front raises, lunges and squats that aren't near your max. Doesn't work at all on lifts where you lock out, or multi-movement lifts like olympic lifts. Yikes...now that would be dangerous!

Mel