Time Paused Squat

Time Paused Squat

This exercise may appear to be easy, but that is not the case especially when it is done towards the end of a lower body training session. A Time Paused Squat position should be held just above parallel to maximize muscle tension. There are many other pause variations that we use for personalized program clients pending their needs and areas of weakness.


Time Paused Squat

Imagine a position 1/4 of the way up from a bottom parallel squat position. Use a stop watch to accurately execute the time listed. Fatigue can play tricks on the mind and cause some trainees stop prematurely as they are counting too quickly in their heads.

Soreness warning

The unique execution style of this exercise and the multiple pauses will hit the muscles with fresh stimuli that recruit a great deal of muscle fibers while surging lactic acid levels. Sipping the 100% MR and Muscle Synthesis Powder 30 minutes before, during and immediately after the training session will minimize soreness.*

Scientific Amino Acid Engineering

Dr. Serrano scientifically engineered the unique amino acid ratios to accelerate recovery, increase utilization of stored fat as fuel, boost performance and to lay the ideal raw material foundation for excellent muscle repair.

You will want the time to fly by half way through the set as lactic acid levels build up. However completing the sets will have a great impact on improving strength as well as body composition.

The timed pause can last anywhere from 10 to 30 seconds and there may be multiple pauses per set. During the first couple weeks of trying this exercise it may be necessary to take breaks during the set to avoid failure. This is okay and not a reason to quit. Shake the legs out for ten seconds and resume the set to complete the time lengths listed with proper form.

keep the chest “up”. Much like a barbell squat movement it is important to keep the chest up and the shoulder blades retracted to avoid a forward lean. Visualize squeezing a grape between the shoulder blades. The hands can be held out together in front or in a position where an imaginary barbell would be placed.

A PVC pipe with a weight of one or two pounds can be used instead of a barbell to practice proper torso position during a squat.