Add Pauses to Your Reps

When you lift weights, your muscles are under mechanical tension and time-under-tension refers to how long your muscles are contracting, essentially, equating the duration of each set. Adding pauses to your sets increases the time-under-tension and reduces the influence of the myotatic-stretch reflex, therefore, forcing your muscles to do more work.

Take Home Message: With a submaximal weight, perform a standard compound exercise such as a front squat, bench press or pull-up, or isolation exercise such as a biceps curl, triceps extension or lateral raise. At different body or limb positions, stop the weight or your body position for 2 seconds, then continue to finish the rep. Keep in mind the weight you’ll use for these exercises will be slightly lighter compared to “normally” executed reps/sets.

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