KKTV 11 News | Colorado Springs, Pueblo | Sports

Workout Wednesday - Speed/Pause Workouts

By: Stacia Naquin Email
By: Stacia Naquin Email

While exercising, many people choose to complete the traditional set/rep pattern of 3-4 sets and 8-12 reps. In order to increase the difficulty level, they increase the weight of resistance. While this may work for a time, it eventually will not push you to the level you want.

To combat the plateau, Certified Personal Trainer Matthew Creech developed a simple way to increase the difficulty and therefore increase the gains without adding more weights.

Its called the Speed/Pause system. Have a friend watch you with a stopwatch, and on his/her que of go , complete as many reps as possible in ten seconds. Then immediately hold the position midrange through the range of motion of the exercise for twenty seconds.

You can use push ups and jump squats for an example.

You should do 6-8 reps of each exercise. Because of the intensity of the exercise, stretch thoroughly. You may have to reduce the weight used to avoid injury for these types of exercises.


KKTV firmly believes in freedom of speech for all and we are happy to provide this forum for the community to share opinions and facts. We ask that commenters keep it clean, keep it truthful, stay on topic and be responsible. Comments left here do not necessarily represent the viewpoint of KKTV 11 News.

If you believe that any of the comments on our site are inappropriate or offensive, please tell us by clicking “Report Abuse” and answering the questions that follow. We will review any reported comments promptly.

powered by Disqus
KKTV 520 E. Colorado Colorado Springs, CO 80903 Office: (719) 634-2844 Fax: (719) 632-0808 News Fax: (719) 634-3741
Gray Television, Inc. - Copyright © 2002-2014 - Designed by Gray Digital Media - Powered by Clickability 89592922