Beyond-Brawn-2nd-Edition

HOW TO PERFORM YOUR REPS
extended position. But in the squat—a multi-joint exercise—the stress is
taken off the muscles in the extended position (where the legs are straight).
Please read the box on page 353 for “More on rep speed.”
Double-pause reps
11.22 Some exercises naturally lend themselves to a pause at both the bottom
and top of each rep, e.g., curl, pulldown, and prone row. But only one of the
pauses is actually a resting pause. e other is a contraction squeeze, which
is very demanding. It would be accurate to call these “single-pause” reps. (At
the bottom of the pulldown, chin, shrug and any row, do not relax or allow
your shoulders to slump. Stay tight or else otherwise you may injure your
shoulders.)
11.23 Many exercises do not permit a pause at the top and bottom of the exercise,
at least not when done in the conventional down-and-then-straight-up
manner of performance, e.g., squat, bench press and overhead press.
11.24 But with modification these exercises can easily be performed in a pause
style—actually a “double-pause” style. Set the pins of a power rack at the
appropriate height for the bottom position of the chosen exercise, and
briefly rest the barbell on the pins at the bottom of each rep. A pause for
just one second is enough to ensure that you start each rep from a dead stop
in the bottom position. is is sometimes called “from the bottom” bench
pressing, squatting, etc. is is a rigorous and highly productive way to train.
It is strongly recommended—not necessarily for year-round training, but
at least for some cycles. You could even mix double-pause and single-pause
reps in the same workout for a given exercise, but in different sets.
11.25 You can rest longer than just a second or two at the bottom of the press and
bench press, but not in the squat. You must keep very tight at the bottom
when doing from-the-bottom squats. If you pause for more than a second or
so you risk losing the necessary tightness. If you need to take longer pauses
at the bottom of the squat, stand between reps with the bar resting at the
bottom position (across the pins). Keep your feet and hands in position,
descend on a deep breath, hold that breath and quickly get under the bar,
and then immediately drive the bar up, and exhale. (If you exhale before you
drive the bar up, you will lose the tight torso that is essential for safe squatting.)
Pause at the top position, and then carefully descend and set the bar
down on the pins ready for the next rep.
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