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Studies on paused exercises

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  • #1

    Studies on paused exercises

    Are there any studies on pausing at either end range for a short time? Best I can find are some with 20 second pauses between reps, such as ..

    Effect of Inter-Repetition Rest vs. Traditional Strength Training on Lower Body Strength, Rate of Force Development, and Muscle Architecture
    https://doi.org/10.3390/app11010045
    The purpose of the study was to investigate the effect of seven weeks inter-repetition rest vs. traditional strength training on lower body strength, rate of force development (RFD), and vastus lateralis (VL) muscle architecture. Sixteen male participants were assigned into two groups: the inter-repetition rest (IRRG) and the traditional (TG) group. Both groups performed the leg press exercise with four sets of six maximum repetitions (RM) for two training sessions per week. IRRG added a 20 s inter-repetition rest period between single repetitions. Before and after the training period, 1-RM in leg press, isometric leg press RFD, and peak force (PF), VL muscle architecture, vastus intermedius (VI) thickness, and quadriceps’ cross sectional area (CSA) with ultrasonography, were measured. Two way ANOVA for repeated measures was used for statistics. One-RM strength increased similarly for both groups (p < 0.05), while percentage increases in RFD were greater for IRRG compared to TG (p < 0.05). Isometric PF was increased similarly for both groups (p < 0.05). VL and VI thickness as well as CSA of the quadriceps increased similarly in both groups, while VL fascicle length increased more following IRRG compared to TG (IRRG: 4.8 ± 6.1% vs. TG: −3.9 ± 5.4%, p = 0.001). These results suggest that 20 s inter-repetition rest during strength training may effectively increase lower body explosive strength and muscle fascicle length without compromising muscle hypertrophy.

    https://doi.org/10.1007/s00421-016-3439-2


    .. which are obviously quite different from 2 count pauses.
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  • #2
    I'm not aware of any studies comparing briefly paused variations to non-paused variations.
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    • #3
      As you program lots of paused variations, what do you consider the pros and cons of it, other than providing exercise variety?

      Specifically interested in what I have noticed from personal experience is that when doing high rep sets (15+), even a few pauses towards the end of a set increase number of reps significantly (25%+). Is this an effective way to accrue tonnage?

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