Paused Squats - Brutal but effective

muscle building

That the leg workout is not for everyone, is obvious. However, those who count themselves among those who do not skip leg training and always strive to make the thigh muscles fail again and again, are usually constantly looking for new exercises that improve muscle growth. The so-called Paused squats These are just some of the exercises that make your thighs explode, which is why you should try them out. Accordingly, in this article, you will learn how best to perform this exercise and what its benefits are.

What are Paused Squats actually?

In fact, Paused Squats is not really an exercise in itself, but a modified variant of the squat. While the movement in the course of the classic squat is fluid, the stop squat is slightly different. In practice, you lift the barbell out of the shelf and complete the eccentric movement phase. In the area of ​​maximum flexion you stop the movement and stay in this position for about two to a maximum of three seconds, before you straighten up again as part of the concentric movement. For muscle building, this special feature has the great advantage that you can concentrate completely on the separate execution of the eccentric and the concentric movement, so that in this context a maximum of muscle fibers can be recruited. In addition, deliberate stopping during each repetition eliminates the use of backswing in high pressure, resulting in greater strain on the muscles while maintaining the same exercise weight. Apart from these peculiarities, these squats do not differ significantly from the classic squats. As a result, during the procedure, you must also make sure that your back is under tension throughout the movement. What does not sound particularly complicated in theory, however, is often difficult due to the eponymous stop in reality, since the weight must be balanced. Moreover, you should not make the mistake of loosening the grip during the short break, as this can easily lead to a loss of balance and injury.

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How can you practice the exercise in practice?

However, before you can really get started, it is important that you first get used to the exercise routine, as this differs, albeit small, from the classic knee flexor technique. As a result, you should do the exercise at the beginning with a comparatively light weight and then steadily increase it until you reach an acceptable working weight. Once you've got that step over, it's time to put the exercise known in German as a stop squat into practice, because there are differences depending on which system you're following.

Integration into a whole body workout

If you are practicing a full-body workout, it is best if you only squat twice in favor of regeneration. Accordingly, Monday and Friday offer themselves from this point of view in order to give the organism a maximum of rest between the individual units. The optimal distribution of the sessions is thus as follows: Monday - stop squats, 3-4 sets of 6-8 repetitions Wednesday - no squats / alternatively deadlifts, 3-4 sets of 6-8 repetitions Friday - squats, 3-4 Phrases of 6-8 repeats It should also be noted here that the fourth sentence in each case has an optional nature and should therefore only be completed by more experienced athletes. All others should first keep to the training scope of three sentences.

Integration into a 2-split (muscle building) Of course, if you are training for a classic upper / lower body split concept, the structure of the leg workout has to be modified a bit to get the best fit and regeneration under one roof.

Monday - Stop squats, 3-4 sets of 6-8 repetitions Tuesday - Upper body workout Friday - Squats, 3-4 sets of 6-10 repetitions Saturday - Upper body workout

Integration into a 2-split (power increase) If you are more concerned with gaining strength as part of a classic upper-lower body split, the Stop Squats can be integrated into your training plan as follows.

Monday - Stop squats, 3-4 sets of 6-8 repetitions Tuesday - Upper body workout Friday - Squats, 6-8 sets of 2-4 repetitions Saturday - Upper body workout Integration into a 3 or 4 split (muscle building) More specific split programs have the consequence that each muscle group can usually be stimulated only once a week due to time constraints. Since this also applies to the leg workout, here again some changes must be made in order to maximally stimulate the target muscles in the given time. The following exemplary workout for a Legday definitely has what it takes to make your legs explode. Squats - 2 sets of 5 repetitions Paused Squats - 3 sets of 6-8 repetitions 20-Rep-Squats - 1 set of 20 repetitions Leg Press - 4 sets of 15-20 repetitions Hackenschmidt Squat - 3 sets of 8-12 reps with deadlift Stretched legs - 3 sets of 6-12 repetitions Leg curls - 4 sets of 10-15 repetitions Calf raises sitting - 5 sets of 10-15 repetitions Integration into a 3 or 4 split (power increase) In the case of a force-oriented split-plan, the volume on Legday in favor of the injury prophylaxis is of course much lower, resulting in an exemplary workout. Squats - 4 sets of 2-3 reps Paused Squats - 4 sets of 6-8 repetitions Romanian deadlift - 3-5 sets of 6-8 reps Balancing abdominal exercise - 5 sets of 15-20 repetitions


The bottom line is that the exercise is a very effective alternative to conventional squats, which will definitely make your thighs grow. In order to optimize this aspect, you should continue to keep increasing the training weight, whenever possible, while keeping the volume constant.