How long should I be holding my squats?
gamerkuro
Posts: 9 Member
I originally thought when going down to squat, that you were supposed to hold them for 3 to 5 seconds. But I've recently come across information that said I should be holding them for 15 seconds or more. So in your guys a opinion, how long should I be holding my squats to get the maximum results.
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I don't hold any of my squats. What is your goal? I assume you are doing bodyweight squats? I don't know much about bodyweight work but I have great results from barbell squatting.0
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1 second at the most.0
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So just squat. And do a program. Static holds on things like barbell hip thrusts will have a stronger affect on your glutes than a paused squat.7 -
Unless you are doing a pause squat (which is a different variation), you don't have to hold it. Are you doing it with weights or bodyweight? If you are using lighter weights/bands/bodyweight and wanting to add more challenge you can add a pause at the bottom.0
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Pause squats to improve your squat are generally done for two seconds. If your just training to build muscle, you don't need to pause. Olympic lifters use long pauses to improve their lifts but most powerlifters do not do more than two seconds.2
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Where are you getting your information from? Holding any resistance for a long period of time (5 seconds or more) is more ISOMETRIC training. Builds some strength and is usually for people who are rehabbing.I originally thought when going down to squat, that you were supposed to hold them for 3 to 5 seconds. But I've recently come across information that said I should be holding them for 15 seconds or more. So in your guys a opinion, how long should I be holding my squats to get the maximum results.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition
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I only hold for 3 seconds even when I am doing paused squats-the rest of the time is just up+down (within reason... I'm not rushing through it either). Totally agree with bbell about the hip thrusts too for gaining glute mass.
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I’ll do a pulse squat...but never a pause. I do pause and hold for thrusts..not every rep but each last rep of each set...but I do try negatives with thrusts, too with lighter weight for 8-12.1
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Where are you getting your information from? Holding any resistance for a long period of time (5 seconds or more) is more ISOMETRIC training. Builds some strength and is usually for people who are rehabbing.I originally thought when going down to squat, that you were supposed to hold them for 3 to 5 seconds. But I've recently come across information that said I should be holding them for 15 seconds or more. So in your guys a opinion, how long should I be holding my squats to get the maximum results.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Also used to create metabolic stress.
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I hold my one squat of the day each morning for about 7 min 43 sec.2
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Lol i dont do squats so i wouldn't know11
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GlorianasTears wrote: »Lol i dont do squats so i wouldn't know
So why did you see fit to say anything at all?
Maybe you should try them then.
OP. Pausing at the bottom is a vary vague description. Yes pause squats are useful, but when it comes to muscle growth total volume is the driving factor.
What kind of squats are you doing? Low bar, high bar, and front will all effect different parts of your legs at varying levels.
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I'm not certain about the "pause," but I can tell you that I was pleasantly surprised one day when I reached in my back pocket and realized the results of squats!
My mantra...squat a lot!0 -
Squat down, come back up. 15 sec? Yeah, with 200# on my back I'd be miserable doing that.0
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If you can hold each rep for 15 sec or more you are going way to light for any kind of standard weight training. What does the person who told you this think they would be trying to do with a 15 second hold on each rep?1
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I’ll do a pulse squat...but never a pause. I do pause and hold for thrusts..not every rep but each last rep of each set...but I do try negatives with thrusts, too with lighter weight for 8-12.
What’s with women and pulse reps.
Why not just do more complete reps resulting in a greater total work load and stress on the total muscle. Obviously for the “burn” pulses are better. But aside from squats why haven’t I ever seen anyone doing them for pull downs, deadlifts, flys, curls?
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^^
I hardly do them, and I can’t answer for others. I was merely saying I have never done a pause, but a pulse. And I clearly do more complete reps. It was something I experimented with briefly with lighter weight. I wouldn’t even know what the hell that would look like with the lifts you mentioned especially deadlifts.0 -
I’ll do a pulse squat...but never a pause. I do pause and hold for thrusts..not every rep but each last rep of each set...but I do try negatives with thrusts, too with lighter weight for 8-12.
What’s with women and pulse reps.
Why not just do more complete reps resulting in a greater total work load and stress on the total muscle. Obviously for the “burn” pulses are better. But aside from squats why haven’t I ever seen anyone doing them for pull downs, deadlifts, flys, curls?
Sometimes it's not about loading the muscle with more weight which can affect recovery. I incorporate all kinds of pulses, pauses, holds, half-reps and the like to stimulate and activate the glutes and get a pump. I don't do it for other muscles mostly because I don't have an interest, also the glutes respond and grow best with different types of exercises (pumpers, stretchers and activators)4 -
I’ll do a pulse squat...but never a pause. I do pause and hold for thrusts..not every rep but each last rep of each set...but I do try negatives with thrusts, too with lighter weight for 8-12.
What’s with women and pulse reps.
Why not just do more complete reps resulting in a greater total work load and stress on the total muscle. Obviously for the “burn” pulses are better. But aside from squats why haven’t I ever seen anyone doing them for pull downs, deadlifts, flys, curls?
Sometimes it's not about loading the muscle with more weight which can affect recovery. I incorporate all kinds of pulses, pauses, holds, half-reps and the like to stimulate and activate the glutes and get a pump. I don't do it for other muscles mostly because I don't have an interest, also the glutes respond and grow best with different types of exercises (pumpers, stretchers and activators)
That may be the case for you, everyone will respond differently, I was merely referring to a full stretch and then contraction Almost always being the best stimuli for growth.
In regards to a pump/burn pulses and half reps will always be the best.
For myself. A peach boi, volume and overload have always been the best driver for growth in regards to my legs/lower body.
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