Paused Rep Mastery

By Kyle Boggeman, MS, CSCS, TSAC-F

Experience Level: Intermediate and beyond

Equipment Requirement: Rings or pull up bar

Training Frequency: 5 days per week

Prerequisites: At least 10 pull ups with a 1 second pause at the top and the bottom

About the Program

This program is a hypertrophy focused training cycle for intermediate and advanced
calisthenics practitioners. Paused reps will be used exclusively during this cycle, with the goal
of improving technique, control, strength, and developing the mind/muscle connection to
facilitate gains in muscular size. It is important to note that this cycle will not seek to add
repetitions. Instead, you will be training submaximally for the entire training cycle, prioritizing
your form development, while still training close enough to your max to drive adaptation. While
reps per set will not increase over the cycle, sets will be added to each training week,
increasing the total weekly volume over the course of the training cycle. It is important that you
do not sacrifice movement quality in the pursuit of more reps or more volume, so special
discipline needs to be applied in this regard.

Before Starting
Select 3-5 pull/chin up variations that you tolerate well. Do not select a variation that has given
you any wrist, elbow, or shoulder issues in the past. Determine your max set of paused
repetitions for each variation you choose. Make sure each rep gets a full 1 second dead hang
and a 1 second hold at the top with a controlled the eccentric. In this case, “max” means the
most reps you can do with the best form you are capable of. DO NOT CHEAT YOUR MAX! This
will artificially inflate your rep count, making the cycle far too difficult to be productive. If you
cannot perform at least 10 paused reps, you are not quite ready for this program.

How To Use The Program

Once you have your “max” reps determined for each pull/chin up variation you will train for the
next 12 weeks, you will then determine your training sets by subtracting 3-4 reps from this
max. If it’s your first time working through this cycle, your first time with high frequency pull
ups, or your first time with paused reps, select 4 reps below your max. If you have a lot of
experience with paused reps, have performed this cycle before, or are a high frequency
veteran, 3 reps below your max is fine. Remember, you will NOT be increasing reps over the
cycle. You will be improving form while simultaneously increasing the total number of sets
performed each week. Once you set your rep count per set, that is it. Do not increase it even if
things start to feel easy. Learn to get more out of each rep!

The 5 Day Template

Week Sets Per Training Day Total Weekly Sets

1 2 10 sets

2 2-3 11 sets

3 2-3 12 sets

4 2-3 13 sets

5 2-3 14 sets

6 3 15 sets

7 3-4 16 sets

8 3-4 17 sets

9 3-4 18 sets

10 3-4 19 sets

11 4 20 sets

12 4-5 21 sets

Cycling Through Variation

You will be training any 5 days per week. Cycle through variations on a daily basis, so for
people who are training fewer than 5 variations, you will have some repeat variations each
week. This is fine, just continue to cycle through them at the prescribed training volume. For
those training with 5 variations, you will just cycle through each variation once per week.
Remember, you can train any 5 days of the week, and it doesn’t need to be the same each
week. Take days off when you want, but get all 5 training days in each week.

Adding Volume
Each week you will be adding a set to your weekly volume. You can add this set wherever you
want, as long as you stay within the “sets per training day” parameters. You do not even have
to perform the added set on the same workout in the following week. For instance, you will
start with 2 sets per day in week 1. Then you could add an additional set on your first workout
in week 2. In week 3, you could add a set to your third and fourth workouts while returning to
two sets in your first workout of the week. Ultimately, it doesn’t matter how you add your sets,
all that matters is that you do not exceed your "sets per training day”, and you achieve your
total weekly set target.

Improving Form
Since you will be training sub maximally, the goal is to develop the technique to get the most
out of each repetition. Focus on controlling the entire ROM- do not dive bomb the lowering
phase. Make sure every rep initiates from a dead hang, and your lower body stays planked out
hard so that it does not move in a way as to assist in the movement. The legs and hip should
not move. Glutes can be tensed to prevent the hips from flexing, and this will keep you from
bringing the knees up to make the movement easier. The top of the rep should include a full 1
second hold, where you focus on maintaining a “chest up” position with the shoulder blades
actively retracted and depressed. You will want to feel this happening. In many people, paused
reps will first time they get sore in the mid and lower traps from pull ups. Understand that form
development is a process, and as long as you bring the proper intention to each repetition, you
will be working towards a higher level of competence.

It can be a good idea to video your starting max sets. You can use this as a reference for your
technical development.

Rest
Since you are prioritizing form over rep count, make sure you take adequate rest between sets.
You cannot rest too long, but if your movement quality starts to degrade, you are not resting
long enough. Feel free to break your sets up over the course of the day however you like. You
can do an AM session and a PM session, or just grab the sets whenever you can. Just get the
prescribed volume in with the best form you are capable of. No matter when or how you get
the volume in, do not let form suffer.

Modifying Frequency
For those who prefer to train daily, this cycle can be performed as such. Simply divide the
weekly training volume up over 7 days, performing the same weekly volume targets. All the
rules apply just the same.

Beyond the Cycle

This program can be cycled indefinitely, with different variations being introduced and cycled in
periodically. For those who are particularly strong, the programs can be performed with
external loading, as long as the increased weight doesn’t compromise form. If you decide to
perform this with weight, be conservative in your initial load selection and keep the weight
constant through the entire cycle.

Remember to recover well- prioritize your sleep quality, stress management, and arrange your
nutrition so that it supports your training goals.