I know about the MAX pump layers, but a true "Paused rep" is different. The point is pausing on your chest, in the hole, ect. for x amount of time to dissipate the stretch reflex at the turn around point to work on maximal acceleration out of the hole. I've always found even with light weight it is pretty demanding on the CNS hence wondering where it would best be used in the layer system without over taxing the nervous system.
I like paused lifts, but not on all movements. To me the pause has to serve a purpose. I like to use it on front squats for example to really work on perfect body position. Pausing at the bottom while focusing on lifting the chest up as much as possible and keeping the torso as upright as you can.
I also personally like it on back squats because I'm so efficient at utilizing the stretch reflex that I get a better muscle stimulation for paused squats.
But reallym, the layer approach is not about using specific methods. But in using a sequence of different methods or loading scheme on an exercise to create a greater training effect.
For example one could do:
LAYER 1 - Paused back squat, ramping to a 2RM
LAYER 2 - Back squat, start where you finished layer 1 and ramp up to a 2RM on a normal squat
LAYER 3 - Bottom half squat: go all way down. That is the starting position. Rapidly go up to the half squat position, lower back down slowly, do 8-10 reps like that, never going above the half squat, always going up fast and going down slow. 3 sets of 8-10
LAYER 4 - Barbell jump squats with 20-30% of the 2RM: dip down into a half squat and jump up as high as possible. Reset before every rep. 2 sets of 5
That is an amazingly effective lower body session for size, strength and power.
The paused back squat is quite humbling. And then to go into a normal squat ramping up was also tough. But the lactic acid build up on the bottom half squats is rather nasty! lol Jump squats I started too light on I think but better to be safe than sorry.
You don't have to go heavy on the jump squats. I see tons of athletes go way too heavy. SURE you can still lift of the ground with a fairly heavy weight. But do not see it as a squat where you jump at the end, but rather as a loaded vertical jump. I often use as low as 20% of bodyweight for many individuals.
The goal is to be as explosive as possible with some external loading, not to be somewhat explosive against a heavy weight.
yes I agree. I learnt that a few years ago on some training courses I attended. I started at 20% of the 2RM, so will add 5kg next session, and would look at only another 5kg after that (if I do at all). I videoed it and form was good as was explosiveness. It's also a bad one to do too heavy if you are not technically sound as the bar can damage the cervical vertebrae.