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Bench press - paused vs touch and go
Johny Nichols
New member
I'm the same plus In my normal ppp program I will always pause the first rep Per set good to feel comforable pausing
Sent from my iPhone using Tapatalk
Sent from my iPhone using Tapatalk
pistachio
Member
yeah, i saw that in your log, that's why i started this thread
but why?
but you don't pause the rest of the reps?
but why? also, that seems rather strange, seeing as the last rep is when you would be at your weakest...
but why?
i want to know why people pause instead of touch and go. is there any benefit gained from doing it this way?
I can't answer for the other guys but for me the reason is as follows:
Paused:
all my working sets are in the low rep range, and I want to focus on ensuring my technique will match what I need in competition.
The first warmup set is to get back into the idea of pausing and each rep is explosive.
Touch'n'Go:
Any high rep sets I do (>5) are always part of my warm up, and I want these to be as fast and explosive as I can to try and force as much blood and nutrients into the muscle groups I am working.
Paused:
all my working sets are in the low rep range, and I want to focus on ensuring my technique will match what I need in competition.
The first warmup set is to get back into the idea of pausing and each rep is explosive.
Touch'n'Go:
Any high rep sets I do (>5) are always part of my warm up, and I want these to be as fast and explosive as I can to try and force as much blood and nutrients into the muscle groups I am working.
The Hamburgler
Spotter Loader
I'm not exactly confident of my theory BUT . . .
Touch and go would be better for strength gains because you can generally use a bit more weight than a paused. And more weight = greater overload = greater super compensation of the muscles = greater strength gains.
Other than that I've got nothing
Touch and go would be better for strength gains because you can generally use a bit more weight than a paused. And more weight = greater overload = greater super compensation of the muscles = greater strength gains.
Other than that I've got nothing
haz
Member
both are good and need to be used. i switched to pause when my touch&go was 110, i paused all reps. once i could pause 110, i could do a easy single at 120 t&g. that took about 8 weeks. then i think it plateaued. and i was finding it harder to pause bench the heavier weights. so now im going back to touch and go, and its progressing fast. hoping for 130 in 4 weeks. ill also test my paused and see if it goes up from the touch&go or stays the same because im not used to pausing.
i think you should paused 3-4 weeks out from a comp if you haven't been doing it previous. i think the pause is very good for 4 weeks, then go back to t&g.
the first rep paused is also a good idea. i've also been experimenting with doing both. 2-3 sets of paused and then adding 5-10kg and t&ging for 2 sets.
i think you should paused 3-4 weeks out from a comp if you haven't been doing it previous. i think the pause is very good for 4 weeks, then go back to t&g.
the first rep paused is also a good idea. i've also been experimenting with doing both. 2-3 sets of paused and then adding 5-10kg and t&ging for 2 sets.
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JDizzle
Member
dunno, just feel like doing it that way. infact i really should be pausing all reps as im doing a % based routine on a paused 1rm but i dont find much difference between touch n go and pause
Bench Polkov
SIR BENCHALOT
Paused squats hurt your arse.
Srs.
Srs.
louie simmons advocates to not pause any bench due to the time the stretch reflex lasts which is 2 seconds, this statement confuses the shit out of me because a pause is at most times less than that, his idea is that he wants to maximize the starting strength the stretch reflex provides to allow lifters to be more explosive, so that when they go to a paused bench in competition its equally as easy.
Personally I find paused benching retains my form and tightness a lot more, I pause every rep for bench and when doing Sheiko it tends to build technique quite well, I have still made great bench gains doing this personally.
Personally I find paused benching retains my form and tightness a lot more, I pause every rep for bench and when doing Sheiko it tends to build technique quite well, I have still made great bench gains doing this personally.
trofius
Member
Ifind paused bench really help to build usefull torque off the chest.
Effectively you are making the muscle stronger, with out the use of a stretch reflex or bounce, when you want to contract, it just mongrels it up.
pausing anything out of the hole is particularly helpfull in teaching a nice smooth controlled motion.
just my thoughts
Effectively you are making the muscle stronger, with out the use of a stretch reflex or bounce, when you want to contract, it just mongrels it up.
pausing anything out of the hole is particularly helpfull in teaching a nice smooth controlled motion.
just my thoughts
lozzo
New member
i am of this opinion aswellI'm not exactly confident of my theory BUT . . .
Touch and go would be better for strength gains because you can generally use a bit more weight than a paused. And more weight = greater overload = greater super compensation of the muscles = greater strength gains.
Other than that I've got nothing