Pause repetitions introduce a deliberate pause at a specific point during an exercise, typically at the most challenging part of the movement. This technique increases time under tension and eliminates momentum, forcing muscles to work harder.
In a pause squat, for example, you would lower into the bottom position and hold for 2-3 seconds before explosively driving back up. This pause eliminates the stretch reflex and makes the movement more challenging, improving strength and muscle control.
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