Is there a benefit to pauses during the concentric when the goal is Hypertrophy?
Seems most programs now aim at pauses only during the eccentric or slower eccentric and the benefits of this seem to come with a mix of opinions.
For hypertrophy? Not really. Unless we are talking about a pause at the end of the concentric in movements where a peak contraction is possible.
But otherwise, it just leads to lower loads and likely less muscle tension.
However, for motor learning and adrdessing weak points, it can be a useful tool.
Awesome! Thanks!
Do you think this also holds true with the eccentric and one should avoid slower/paused eccentrics to keep the load high?
The answer is, as always, it depends.
First, pauses or a slower eccentric does not force you to decrease the load as much as pauses during the concentric. You will obviously lift less weight (although by how much is dependant on the individual) but no to the extent of adding pauses during the concentric.
I DO believe that a slowish eccentric is better for hypertrophy than going too fast. But there is a sweet spot where you go slow enough to maximize tension during the eccentric to promote more growth but not so much that you need to slash down the weight too much.
That having been said, there ARE many benefits from a slow eccentric or pauses during the eccentric. Mostly from a motor learning and injury prevention (improving movement stablity and strengthening tendons).
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