What's more effective.. Calf raises where you hold at the top for a second, go down for a second, repeat. Or going up, holding for 5 seconds, resting for 2 seconds and repeating?
Range of motion matters more than pausing. As long as you keep ROM as complete as possible, adding to the pause at the top doesn't do a lot - because it's not hard to hold that position. The pause is mostly to ensure good form and prevent use of momentum and sloppy reps.
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