I am wondering how many of you guys pause your bench reps on a Sheiko routine? Or do you just do touch and go?
Thanks,
Tim
This was answered by Eric Tulmant, powerlifter at EliteFTS…
You do not have to pause each rep on the bench press but it would be wise of you to do so at least one session per week i.e. Monday or Friday. Whenever you do the bench “marathons” (usually on Wednesday but depending on the template it can be other days as well) I would not advise using the pause for each rep and so you should pick one of the other remaining training session for the week.
Eric Talmant reccomends doing paused reps on the second bench round of the day.
Sheiko also talks about paused benches. Just do them as your second movement and you will be fine…
I pause every single rep. I actually have a hard time not doing it when demonstrating bench technique to my clients because it’s so ingrained now.
Thinking of giving it a go, Tim?
I paused every rep. Doesn’t make sense for me not to when the %'s are based off of a competition max.
[quote]Donut62 wrote:
I paused every rep. Doesn’t make sense for me not to when the %'s are based off of a competition max.[/quote]
I dont know, i always heard you should base your percentage off your gym 1RM since a peaked competition 1RM will make the program too difficult.
[quote]matso1236 wrote:
Donut62 wrote:
I paused every rep. Doesn’t make sense for me not to when the %'s are based off of a competition max.
I dont know, i always heard you should base your percentage off your gym 1RM since a peaked competition 1RM will make the program too difficult. [/quote]
That might be true for someone who his really not too good about their recovery or for someone attempting a much more difficult program like Smolov. But for Sheiko, I don’t think that really makes much sense.
[quote]matso1236 wrote:
Donut62 wrote:
I paused every rep. Doesn’t make sense for me not to when the %'s are based off of a competition max.
I dont know, i always heard you should base your percentage off your gym 1RM since a peaked competition 1RM will make the program too difficult. [/quote]
Have you actually done any Sheiko training cycles?
[quote]Matt McG wrote:
I pause every single rep. I actually have a hard time not doing it when demonstrating bench technique to my clients because it’s so ingrained now.
Thinking of giving it a go, Tim? [/quote]
I did a 3 month cycle of it about a year ago. I didn’t pause the reps. I almost never do, I am not weak off my chest but near lockout. However lately I have not been arcing the bar up and back the way I want to on heavy (for me) attempts.
I was thinking the pause might allow me to practice that better, however I don’t want to lose the stretch reflex from too many pauses. I always pause my board work and simply waiting for the press command is not an issue for me.
I pause shirted work, but have not found pausing raw work to be benefital in any way.
[quote]Tim Henriques wrote:
Matt McG wrote:
I pause every single rep. I actually have a hard time not doing it when demonstrating bench technique to my clients because it’s so ingrained now.
Thinking of giving it a go, Tim?
I did a 3 month cycle of it about a year ago. I didn’t pause the reps. I almost never do, I am not weak off my chest but near lockout. However lately I have not been arcing the bar up and back the way I want to on heavy (for me) attempts.
I was thinking the pause might allow me to practice that better, however I don’t want to lose the stretch reflex from too many pauses. I always pause my board work and simply waiting for the press command is not an issue for me. [/quote]
I do the same, the only reason I see to pause raw work is if the pause is a problem for you in competition or your very weak off the chest.
I pause, I base my cycle off my max pause. My overall bench is a lot stronger because of it. I wouldn’t do it any other way.
[quote]Synthetickiller wrote:
I pause, I base my cycle off my max pause. My overall bench is a lot stronger because of it. I wouldn’t do it any other way.[/quote]
How do you think it increases your full range bench?
heres a question: if one does raw rather than equipped for the bench would that change ppls ideas on whether to pause or not, also if im weak off the chest then would that be better to pause too, or split it between my two sessions per week, like first one no pause, second one pause
I paused all reps with low rep sets (2-3)
I’m currently doing a Sheiko cycle and I’m doing paused reps on the 2nd chest workout of the week. The 2nd chest workout on this cycle is more of a marathon type and I find pausing helps me get through it better.
[quote]Power GnP wrote:
Synthetickiller wrote:
I pause, I base my cycle off my max pause. My overall bench is a lot stronger because of it. I wouldn’t do it any other way.
How do you think it increases your full range bench?[/quote]
My pauses are full range. I don’t understand your question.
[quote]Synthetickiller wrote:
Power GnP wrote:
Synthetickiller wrote:
I pause, I base my cycle off my max pause. My overall bench is a lot stronger because of it. I wouldn’t do it any other way.
How do you think it increases your full range bench?
My pauses are full range. I don’t understand your question.[/quote]
Why do you believe pauses increase your bench?
I am always weak off my chest. Once I started doing pauses instead of touch and go, I got stronger. It was that simple.
It also allows me to practice better form and eliminates any momentum I could get from a non-pause bench.
It works for me, that’s why I do it.