T Nation

Paused Squats

I have a template designed for back and front squatting twice a week, with one day being the usual 5/3/1 sets and then another day for technique/explosive work. I was considering doing paused front and back squats as well. What percentages would anyone recommend? I was thinking something along the lines of 6 sets of 3 at about 70% of the training max, then move that number according the training max at the end of each cycle. Thoughts?

CS

I recommend using the sets and reps listed in the book - FSL for 3-5 reps.

[quote]CSEagles1694 wrote:
I have a template designed for back and front squatting twice a week, with one day being the usual 5/3/1 sets and then another day for technique/explosive work. I was considering doing paused front and back squats as well. What percentages would anyone recommend? I was thinking something along the lines of 6 sets of 3 at about 70% of the training max, then move that number according the training max at the end of each cycle. Thoughts?

CS[/quote]

Whenever I do an FSL set for squats, I pause for 2-3 seconds at the bottom. It’s just something that my body responds well to. Your body may be different.

Pause squats are my favorite for dynamic work - bands work well for me with deads but I generally use paused for bench and squat. Paused bp and squat for speed work have been suggested often for the raw lifters. Like Jim says it is all explained very clearly in the book. I will add though that the variation he suggests AFTER the main work is sweet. Since it is 70% it adds a FSL element. FYI - I just bought some of the short bands from EFS that I stand on for dynamic deads and so far so good using the suggestions in the book. For some reason i respond to those.