# Pause/tempo Squats vs belted

**URL:** <https://forum.barbellmedicine.com/t/pause-tempo-squats-vs-belted/3673>\
**Category:** Training Discussion\
**Created:** [October 14, 2018, 1:28pm UTC](https://forum.barbellmedicine.com/t/pause-tempo-squats-vs-belted/3673 "2018-10-14T13:28:03Z")\
**Posts on this page:** 3\
**Page:** 1

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**Author:** ![tate1981](https://avatars.discourse-cdn.com/v4/letter/t/85e7bf/32.png) [@tate1981](https://forum.barbellmedicine.com/u/tate1981)\
**Post date:** [October 14, 2018, 1:28pm UTC](https://forum.barbellmedicine.com/t/pause-tempo-squats-vs-belted/3673/1 "2018-10-14T13:28:03Z")

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Hi,

So, i’ve just recently transitioned from SSLP to The Bridge. I decided to finish LP with my Squat at 110kg. Not the greatest weight by any means but my form was decreasing beyond this weight. I think getting stronger in the pause and tempo squats without the belt on will only benifit me and improve the skill of squatting. On SSLP i used the belt for everything. My issue is i could only manage 65kg on pause squats @ RPE 8 and 60kg on tempo @ 8 and was rather sore the days after both these lifts. Is this difference from belted to unbelted normal? I think The Bridge is great and although still only begining to learn RPE, i think its also great.

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**Author:** ![heltonjj](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/heltonjj/32/504_2.png) [@heltonjj](https://forum.barbellmedicine.com/u/heltonjj)\
**Post date:** [October 14, 2018, 5:02pm UTC](https://forum.barbellmedicine.com/t/pause-tempo-squats-vs-belted/3673/2 "2018-10-14T17:02:48Z")

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Paused and tempo are considerably harder than competition squats, especially when you first get use to them. Tempo can also cause DOMS given the eccentric component of the lift (5-3-0?). The lack of belt probably has less to do with your performance. I would expect you to be able to work up to 80-85% of your comp. squat over time, as you get stronger out of the hole.

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**Author:** ![tate1981](https://avatars.discourse-cdn.com/v4/letter/t/85e7bf/32.png) [@tate1981](https://forum.barbellmedicine.com/u/tate1981)\
**Post date:** [October 15, 2018, 6:39am UTC](https://forum.barbellmedicine.com/t/pause-tempo-squats-vs-belted/3673/3 "2018-10-15T06:39:40Z")

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Thank you. I’ll continue to work on these lifts.