Meathead Mafia,
If you’re still cranking out reps like it’s 2010 its time to Incorporate PAUSED REPS to Shock Your Muscles Into Growth.
Here’s why they’re nasty—in the best way:
When you pause (1–2 seconds) at the bottom of your squat, bench, or even rows, you eliminate the stretch reflex and force your muscles to produce ALL the power without momentum. That’s raw, nasty tension. That’s growth.
🔥 Why Paused Reps Work:
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Maxes out time under tension
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Increases motor unit recruitment (translation: more fibers firing)
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Builds explosive power from a dead stop
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Fixes sloppy form and sticking points
💥 Try This:
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Paused Bench Press: Lower under control, pause for 2 seconds on the chest, explode up
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Paused Squats: Sit at the bottom for a 2 count—no bouncing
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Paused Pull-ups or Rows: Hold at peak contraction for a sick back pump
Programming Pro Tip:
Add paused reps on your first heavy set or as a burnout finisher. 3–4 sets of 4–6 reps with control. Feel the burn, embrace the grind.
No shortcuts, no ego lifts—just iron, grit, and sweat.
Remember:
You don’t grow from easy reps. You grow from brutal control and uncomfortable tension. So pause. Feel it. Own it.
Stay savage,
—Team Meathead 🥩
