Instant Workout Enhancer

Press “pause” for more muscle.

This stop-and-go routine adds resistance throughout your range of motion by interrupting momentum at various power points. By pausing, you recruit more muscle fibres, making each repetition harder. As a result, you'll strengthen weak spots and spur new muscle growth.

The Program

Do the push-ups and split squats without resting between moves. Then rest for 60 seconds and repeat the superset. Next, do the dumbbell row and sumo squat as another superset. Perform this workout three times a week.

Superset A

1. Stop-and-go Push Ups

Assume a push-up position. Brace your core and lower your chest to the floor. When you're halfway down, pause for two seconds before continuing.

When your chest is 5cm off the ground, pause again for two seconds before pushing halfway back up. Hold for two more seconds, then straighten your arms. Do eight reps.

2. Stop-and-go Split Squat

Step forward one metre, holding a barbell across your shoulders. Bend a knee and raise your rear heel. When halfway, pause for two seconds and again when your rear knee is just off the floor. Push halfway up, pause again and return to the starting position. Do six reps with each leg.

Superset B

1. Stop-and-go Dumbbell Row

Holding dumbbells, lie face down on a 45° bench and pull and dumbbells up.

When your upper arms are aligned with your torso, pause for two seconds, then raise the dumbbells to your sides. Hold for two beats, then lower halfway and pause again. Return to the starting position. Do 10 reps.

2. Stop-and-go Sumo Squat

Stand with a barbell across your shoulders, feet wide apart and toes turned out. Bend your knees to lower your body. Pause halfway for two seconds, then again when your thighs are parallel to the floor.

Press halfway up and pause before returning to the starting position. Do 10 reps.