Hard Stop

Harness the power of pause reps for faster strength gains. 

- Michael Berg

Power lifters and Olympic lifters have a love/hate relationship with momentum — defined in physics as the strength of force an object builds while in motion. During a competition, where the goal is to move the maximal weight possible to full extension, momentum is a welcome friend. But in training, when athletes are working to get as strong as humanly possible, momentum becomes the enemy. Here, in the gym trenches, athletes use a simple, clever technique to banish momentum and develop optimal size and strength — a technique that you can steal from their training notebooks to accelerate your growth potential by leaps and bounds. Their solution? Pause reps. 

Holding Pattern