One great way to strengthen your weak spots and add new muscle growth to your body is by implementing the stop-pause-and-go technique to your workout routine. Stopping and pausing at various points during each repetition of a specific exercise will put more muscle fibers to work building strength where you need it most while adding new muscle growth in the process.
The stop-pause-and-go technique is effective for the following three reasons:
1. Constant resistance throughout the entire range of motion during each rep. This includes negative resistance when returning to the starting point after completing each rep.
2. More muscle fibers are put to work increasing your strength and promoting new muscle growth. By forcing you not to use momentum from the weight used or from your body to complete each rep, you must engage more muscle to control the weight and to keep your body from swaying in order to complete each rep.
3. Cuts down on your workout time while being more productive. Instead of having to do 4-6 sets of 10-12 reps of each exercise, with the stop-pause-and-go technique you can do 3 sets of 8-10 reps with greater intensity and in less time.
The Stop-Pause-and-Go Barbell Curl
One example using the stop-pause-and-go technique is by doing barbell curls and pausing at various points during each movement. Beginning with the barbell at the starting position below the waist, slowly curl the barbell half way up and stop. Pause for two seconds then go, continue curling the barbell towards the chest and stop once again before reaching the top and pause for two seconds. Now, instead of returning the barbell back down to the starting position in one single motion, you can really blast your biceps by implementing the stop-pause-and-go technique on the negative part of the movement when bringing the barbell back down. Slowly bring down the barbell to just above waist level and stop. Pause for two seconds and go, continue lowering the barbell until it’s about 3/4 of the way down and stop once again. Pause for two seconds then bring the barbell all the way down to the starting point and repeat the process. For constant resistance, you may choose to curl the weight back up starting from the last pause instead of going all the way down to the original starting point. This is a great way to build bigger biceps, plus by gripping the barbell at different points on the bar from wide grip to shoulder width grip to close grip, you attack the bicep muscles from different angles for even greater results.
When using weights like dumbbells or barbells, make sure to use enough weight to get in at least 8-10 reps. If you use too much weight you might not be able to complete the full range of motion without using momentum to control the weight during each pause. Remember, because of the constant resistance, each rep will get harder and more difficult as you complete each rep.
The stop-pause-and-go technique is also very effective when no weights are available simply by using bodyweight exercises like push-ups or abdominal crunches and pausing at various points during the movement. This is a great way to get in a quick workout at home when time is short or when you don’t have any weights available.
The stop-pause-and-go technique instantly enhances your workout and keeps your muscles guessing giving them a reason to grow by not allowing your body to become accustomed to the same workout routines. The key to strengthening your weak spots and adding new muscle growth is to challenge and confuse your muscles into doing new routines and adding challenging techniques to keep your workouts fresh and productive.
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