Getbig Bodybuilding, Figure and Fitness Forums

Getbig Bodybuilding Boards => Training Q&A => Topic started by: Meso_z on June 18, 2011, 12:26:49 AM



Title: "Breathing squats"?
Post by: Meso_z on June 18, 2011, 12:26:49 AM
How exactly are you supposed to do them?

Are they beneficial for muscle growth?

Im thinking of trying those. Since Im fed up with straight sets + heavy weight, I want to try smthing new.


Title: Re: "Breathing squats"?
Post by: wes on June 18, 2011, 12:38:37 AM
You take a weight where you can perform 10 reps,then you do 20 reps with it come hell or high water.


These are the famous 20 rep breathing squats,you could use a different rep scheme bur they have to be high or there would be no need for the "abnormal" breathing.


OK you take 3 deep breathes,and do a rep this way each time..............after getting the original 10,now the hard stuff begins.................. ......3 deeps breathes,eke out one more rep and so on until you hit 20 or failure but you should adjust the poundage so approximately 20 can be performed.

You will more than likely be sucking in more than 3-5 deep breaths as the set progresses but this is normal.

Touted as an exercise that would melt fat off a sumo wrestler and make an anorexic kid build gargantuan size.

In my opinion,one all out gut busting set of these..............(and they have to be very hard and done with blackout concentration like your fucking life depended on hitting 20 reps) is a real bastard and very result producing.

As the reps go on,more breaths are needed bewteen reps as a rule..............one agonizing shaky rep at a time no matter how long it takes to get to 20. (Personally if you hit 17-18 reps,I wouldn`t sweat it much as long as they really kicked the shit out of you...........the 20 is jst a goal or it should be IMO, but failure (17-18 reps) in this game is one of the few times that means you won by failing....because you gave it all you had)

Tough way to train!!


Title: Re: "Breathing squats"?
Post by: Meso_z on June 18, 2011, 12:43:55 AM
Thanks wes!

How many sets in total shoul i do?

Do you prefer them in the end or in the beggining of a workout...or even a whole workout based on those?


Title: Re: "Breathing squats"?
Post by: wes on June 18, 2011, 12:51:16 AM
Thanks wes!

How many sets in total shoul i do?

Do you prefer them in the end or in the begining of a workout...or even a whole workout based on those?
They recommend only one all out gut busting set...................it has to really make you wonder if you can live through it!  ;D

That`s how hard it truly has to be.

IF I did it,I`d do the one set,followed by a Giant-Set of moderate weight leg exercises all done in a row for one set too,............I`d adjust from there going by my bodys feedback

Hard to say just do your normal 1015 sets for legs as it is supposed to be brutal the way I described.

The old timers would only do that one set for sure.............seemed to be something magical about it as far as results go........prolly stimulated your bodys natural test level,natural GH level,and worked on your metabolic rate.

This is real old school...........I mean back before even my ancient ass was born!!


Title: Re: "Breathing squats"?
Post by: wes on June 18, 2011, 12:52:55 AM
Sorry start legs with them as they should kill you,then adjust your workout depending on how you feel if you decide to do more stuff.

I like more volume personally though I`ve probably overtrained all my fruiggin` life because of it.  :)


Title: Re: "Breathing squats"?
Post by: Meso_z on June 18, 2011, 12:53:23 AM
They recommend only one all out gut busting set...................it has to really make you wonder if you can live through it!  ;D

That`s how hard it truly has to be.

IF I did it,I`d do the one set,followed by a Giant-Set of moderate weight leg exercises all done in a row for one set too,............I`d adjust from there going by my bodys feedback

Hard to say just do your normal 1015 sets for legs as it is supposed to be brutal the way I described.

The old timers would only do that one set for sure.............seemed to be something magical about it as far as results go........prolly stimulated your bodys natural test level,natural GH level,and worked on your metabolic rate.

This is real old school...........I mean back before even my ancient ass was born!!

Is this famous Tom Platz vid a "breathing squat" set?

looks tough.

http://www.youtube.com/watch?v=DjtVvYk1HWw


Title: Re: "Breathing squats"?
Post by: wes on June 18, 2011, 12:58:54 AM
Kind of..........he didn`t take the deep breathes in between each rep the fucking animal!  LOL  ;D

Something about the 3-5 deep breathes between the reps that stimulated progress.

I bet jpm could add more info..........guy knows his shit,in the meantime once I wake the fuck up and have more coffee,I`ll Google some shit to see if I could find more info................ (or you could if you feel sorry for old groggy fucks like me)  ;D

Just wanted to say bro,you`re a good guy..................... .....I must be having a fucking Midiol moment or something!!  ;D


Title: Re: "Breathing squats"?
Post by: Meso_z on June 18, 2011, 02:08:02 AM
Kind of..........he didn`t take the deep breathes in between each rep the fucking animal!  LOL  ;D

Something about the 3-5 deep breathes between the reps that stimulated progress.

I bet jpm could add more info..........guy knows his shit,in the meantime once I wake the fuck up and have more coffee,I`ll Google some shit to see if I could find more info................ (or you could if you feel sorry for old groggy fucks like me)  ;D

Just wanted to say bro,you`re a good guy..................... .....I must be having a fucking Midiol moment or something!!  ;D
I think the diet makes you sensitive. lol  ;D


Title: Re: "Breathing squats"?
Post by: wes on June 18, 2011, 02:17:14 AM
I`m telling you man I`ve been a sensitive bitch lately!!    :(

I hope I don`t burst out in tears in public again today like I did yesterday!  LOL   ;D


Title: Re: "Breathing squats"?
Post by: local hero on June 18, 2011, 08:46:48 AM
i did these for a while... i didnt realy start the deep breathing until i hit the 11th rep, take a few deep breaths an d knock out 3 reps, take some more big gasps of air and knock out 2 reps and so on,,,, leaves u shaking in a total state afterwords...

same protocol works well on hacks to, i used to go upto 30 reps( 15 reps striaght, then the rest breathing style) to finish leg day off, not on same workout as the 20 rep squats tho...


Title: Re: "Breathing squats"?
Post by: jpm101 on June 18, 2011, 08:50:56 AM
Wes gives an excellent description of the 20 rep breathing squat.

Might add a few points to this protocol. There are two versions of breathing squats. First is using a lighter weight, 100lbs or so, keeping this weight for all future workouts. Mark Berry developed this system probably 80-90 years ago. Second method is adding weight (usually 2 1/2's) each workout, working up to some impressive weight after a while. J. C. Hise (best I know) developed this system. If new to trying breathing squats, might suggest a light weight (100lb) to become accustomed to the breathing and the higher reps.  Either light or heavy, both can give results, depending of the level of development desired.

You breath through the mouth (never the nose) heavily, expanding the upper chest with air. Another reason to use a light weight is to get use to the breathing pattern, some can become dizzy with a heavier weight at first. Take about 3 to 4 workout to get use to the breathing and style of the squat. Than begin adding weight.

Do a set of light straight arm pullovers (20 reps) after a set of squats. Suck in as much air as you can. If your young enough (mean average 24 years) the cartilage has not matured and set to a harden state. Which means that a rib box expansion (to the chest) can be expected. 1 to 2 inches gain in over all chest measurements are common (expect more in some people). The breast bone can become sore, during and after a hard set of breathing squats (even days after). Take advantage of this stretch by adding the pullover right after for an even more stretch. (this is not bone growth or enlargement but the cartilage between the ribs themselves..which some get confused with)

Breathing squats are a form of the Rest/Pause system. You will be taking 5 to 8 deep breaths during the last part of the set. Take as many breath/rest between reps as you need, just make the goal of 20. Some hit 30 or more reps per set. Going to find that this form of squatting becomes more of a 50-50 physical and mental effort.  Only do one set of squats, if done correctly that is all that is needed.  Just to note,you may be praying for death after the 18 rep but keep on going. Suggest doing these in a PR/cage or have a couple of guy's stand by. Add 2 sets of benches, presses & row..that's it. Try 2 times a week workout, to see how the body adjust.

When I began training ,with serious intent, at 16 I gained just about 30lbs in 8 weeks. And lost around my waist. The chest/rib box gained quite well also.  Polynesian genetic do help, but many a football player has gained 10 to 25 lbs in a somewhat short period of time with this style training protocol.

Some have applied this method to DL's. I have use it with cleans (PR or floor) and found it an exceptional movement. Even have done the pullover (bent arm) in this breathing style an had gotten surprising good results, like lats, triceps and chest. The pullover is the upper body squat, as Jones suggest years ago. Good Luck.


Title: Re: "Breathing squats"?
Post by: jpm101 on June 18, 2011, 10:10:45 AM
Might add I got some good old school advice from my two uncles. Plus them both yelling in my ears, "one more rep'"over and over again. Best option is to have people around who can motivate to go beyond what you think you can do.

Drank a gallon (4 quarts during the day, between meals..hint, sip rather than chug-a-lugging it) of whole milk. Peanut butter on whole wheat bread, sometimes with honey, etc. Doing the squats and getting ready for the coming football season, at that time, put me in some of the best shape of my life. No drugs (never have) only old fashion hard work. Good luck.


Title: Re: "Breathing squats"?
Post by: Meso_z on June 18, 2011, 10:19:43 AM
Are they good for thigh growth? or will they give me more cardiovascular benefits?


Title: Re: "Breathing squats"?
Post by: funk51 on June 18, 2011, 12:43:00 PM
You take a weight where you can perform 10 reps,then you do 20 reps with it come hell or high water.


These are the famous 20 rep breathing squats,you could use a different rep scheme bur they have to be high or there would be no need for the "abnormal" breathing.


OK you take 3 deep breathes,and do a rep this way each time..............after getting the original 10,now the hard stuff begins.................. ......3 deeps breathes,eke out one more rep and so on until you hit 20 or failure but you should adjust the poundage so approximately 20 can be performed.

You will more than likely be sucking in more than 3-5 deep breaths as the set progresses but this is normal.

Touted as an exercise that would melt fat off a sumo wrestler and make an anorexic kid build gargantuan size.

In my opinion,one all out gut busting set of these..............(and they have to be very hard and done with blackout concentration like your fucking life depended on hitting 20 reps) is a real bastard and very result producing.

As the reps go on,more breaths are needed bewteen reps as a rule..............one agonizing shaky rep at a time no matter how long it takes to get to 20. (Personally if you hit 17-18 reps,I wouldn`t sweat it much as long as they really kicked the shit out of you...........the 20 is jst a goal or it should be IMO, but failure (17-18 reps) in this game is one of the few times that means you won by failing....because you gave it all you had)

Tough way to train!!
without rst you go from the squats and do a set of pullovers,if you do these at the right age you can expand your ribcage.


Title: Re: "Breathing squats"?
Post by: funk51 on June 18, 2011, 12:44:09 PM
pullovers right after squats


Title: Re: "Breathing squats"?
Post by: funk51 on June 18, 2011, 12:45:26 PM
then you get a chest like this


Title: Re: "Breathing squats"?
Post by: Montague on June 18, 2011, 02:02:23 PM
Are they good for thigh growth? or will they give me more cardiovascular benefits?


Both.
They require strength, but also stamina/endurance; you'll be breathing like a steam engine before it's done - provided you're doing it properly.

If you go this route, be sure to consume lots of water, good food, and get ample rest.
You may even want to up the Zinc & Vitamin B-6.



Title: Re: "Breathing squats"?
Post by: wes on June 18, 2011, 05:40:57 PM
Great input JPM,Monty,and Funk51......I forgot about the straight-arm pullovers right after the squats for ribcage expansion.

Of course it was 4:30 in the AM and I just woke up.

Not that I really need an excuse.........can`t remember jackshit these days anyway!

Good stuff guys!  :)


Title: Re: "Breathing squats"?
Post by: Meso_z on June 18, 2011, 10:35:03 PM
Im going to try them with a lighter weight.

2 plates, I normaly do them for 15-17 reps.

Im going to try getting those extra 3-4 reps with the deep breaths, only to get used to it, then move on to heavier weights.

this upcoming friday.


Title: Re: "Breathing squats"?
Post by: Donny on June 20, 2011, 07:35:43 AM
Wes gives an excellent description of the 20 rep breathing squat.

Might add a few points to this protocol. There are two versions of breathing squats. First is using a lighter weight, 100lbs or so, keeping this weight for all future workouts. Mark Berry developed this system probably 80-90 years ago. Second method is adding weight (usually 2 1/2's) each workout, working up to some impressive weight after a while. J. C. Hise (best I know) developed this system. If new to trying breathing squats, might suggest a light weight (100lb) to become accustomed to the breathing and the higher reps.  Either light or heavy, both can give results, depending of the level of development desired.

You breath through the mouth (never the nose) heavily, expanding the upper chest with air. Another reason to use a light weight is to get use to the breathing pattern, some can become dizzy with a heavier weight at first. Take about 3 to 4 workout to get use to the breathing and style of the squat. Than begin adding weight.

Do a set of light straight arm pullovers (20 reps) after a set of squats. Suck in as much air as you can. If your young enough (mean average 24 years) the cartilage has not matured and set to a harden state. Which means that a rib box expansion (to the chest) can be expected. 1 to 2 inches gain in over all chest measurements are common (expect more in some people). The breast bone can become sore, during and after a hard set of breathing squats (even days after). Take advantage of this stretch by adding the pullover right after for an even more stretch. (this is not bone growth or enlargement but the cartilage between the ribs themselves..which some get confused with)

Breathing squats are a form of the Rest/Pause system. You will be taking 5 to 8 deep breaths during the last part of the set. Take as many breath/rest between reps as you need, just make the goal of 20. Some hit 30 or more reps per set. Going to find that this form of squatting becomes more of a 50-50 physical and mental effort.  Only do one set of squats, if done correctly that is all that is needed.  Just to note,you may be praying for death after the 18 rep but keep on going. Suggest doing these in a PR/cage or have a couple of guy's stand by. Add 2 sets of benches, presses & row..that's it. Try 2 times a week workout, to see how the body adjust.

When I began training ,with serious intent, at 16 I gained just about 30lbs in 8 weeks. And lost around my waist. The chest/rib box gained quite well also.  Polynesian genetic do help, but many a football player has gained 10 to 25 lbs in a somewhat short period of time with this style training protocol.

Some have applied this method to DL's. I have use it with cleans (PR or floor) and found it an exceptional movement. Even have done the pullover (bent arm) in this breathing style an had gotten surprising good results, like lats, triceps and chest. The pullover is the upper body squat, as Jones suggest years ago. Good Luck.
Have you Medical proof of this? I mean that you can stretch your cartilage so much? i donīt believe it.


Title: Re: "Breathing squats"?
Post by: funk51 on June 20, 2011, 11:15:05 AM
Have you Medical proof of this? I mean that you can stretch your cartilage so much? i donīt believe it.
you have to do it at a young  enough age before your bones stop growing. don't always go by what the medical community tells you. doctors used to say that steroids don't work. we all know how wrong a statement that is.


Title: Re: "Breathing squats"?
Post by: jpm101 on June 20, 2011, 05:17:54 PM
Actually that's a common medical fact, regarding the cartilage and it's elastic property's, while still in that state of flux. Maturity will set and harden that cartilage. Main reason you chest is not the same size as it was as a child; cartilage growth and expansion. But if you wish not to accept these reality's, that is you choice and pleasure.

There are also simple stretches/exercises that may increase shoulder width, related to the same above principle. Think all gymnastic are born with extra wide and impressive shoulders?  Good Luck.


Title: Re: "Breathing squats"?
Post by: wes on June 20, 2011, 06:08:00 PM
you have to do it at a young  enough age before your bones stop growing. don't always go by what the medical community tells you. doctors used to say that steroids don't work. we all know how wrong a statement that is.
They also used to tell you to avoid lifting weights at all costs.


Title: Re: "Breathing squats"?
Post by: Montague on June 20, 2011, 06:36:26 PM
They also used to tell you to avoid lifting weights at all costs.


They also told me that doing "something" too much would make me go blind, but I only did it until I needed glasses.


Title: Re: "Breathing squats"?
Post by: Donny on June 21, 2011, 03:57:04 AM
Well ok...you men could have a point :)


Title: Re: "Breathing squats"?
Post by: funk51 on June 21, 2011, 06:57:40 AM

They also told me that doing "something" too much would make me go blind, but I only did it until I needed glasses.
those were some good movie{s} i only seen the one.


Title: Re: "Breathing squats"?
Post by: jpm101 on June 21, 2011, 07:20:49 AM
They do sound like classic's.

Good Luck.


Title: Re: "Breathing squats"?
Post by: Montague on June 21, 2011, 04:07:03 PM
those were some good movie{s} i only seen the one.


Ha!!
I never saw either of those; didn't even know they exist.
I once heard a guy use the "glasses" line and it's always stuck.

Looks like I need to hit up Netflix.


Title: Re: "Breathing squats"?
Post by: funk51 on June 22, 2011, 11:33:50 AM

Ha!!
I never saw either of those; didn't even know they exist.
I once heard a guy use the "glasses" line and it's always stuck.

Looks like I need to hit up Netflix.
leave it to me to come up with crap like this. i'm a fount of useless info. i think robin williams might have been in the one but not 100% sure. of course it was before he was famous.


Title: Re: "Breathing squats"?
Post by: TrapsMcLats on May 09, 2012, 07:23:48 PM
This technique was mentioned in the "intense training" thread (i think).  First off, fuck the person who invented this training theory.  I almost puked from this today, but it was a great workout.  I did it with the pullovers too.  Fuck.


Title: Re: "Breathing squats"?
Post by: funk51 on May 10, 2012, 07:06:26 AM
This technique was mentioned in the "intense training" thread (i think).  First off, fuck the person who invented this training theory.  I almost puked from this today, but it was a great workout.  I did it with the pullovers too.  Fuck.
this is one of the guys who pushed it. peary rader owner of ironman mag before he sold it to john balik who ruined the mag, sorry john just my opinion.


Title: Re: "Breathing squats"?
Post by: jpm101 on May 10, 2012, 07:46:18 AM
Think that device that Rader is standing in was called a magic circle.  Maybe a good idea, but impractical to use. If you lost your balance (for whatever reason) and fell,that would be a big problem. Even getting under it was difficult. Told this by one old BB'ing vet, years ago.

Beyond that, Rader was the only provider of honest common sense in training, at that time.  IronMan magazine lead the way for years. He published in in the middle of Nebraska..not the hot bed of BB'ing or lifting.

Funk51 is right, Balik tried to make a glossy BS Weider style rag out of IronMan...Failed!!!  Too bad, great potential wasted.  But than again, maybe people just couldn't handle the truth..... Good Luck.
 


Title: Re: "Breathing squats"?
Post by: chess315 on May 24, 2012, 12:31:50 PM
they breathing squats might be more suited for naturals or good for a change of routines. Its my opinion the gains from it are more associated from the time your under the load and switching from maybe over training to abbreviated training.

breath squats 1 x 20
pull overs   1 x 20
chins 3 sets max rep
dips 3 sets max reps

that the supersquats routine made popular by randle strossen


Title: Re: "Breathing squats"?
Post by: Donny on May 25, 2012, 10:49:43 AM
this is one of the guys who pushed it. peary rader owner of ironman mag before he sold it to john balik who ruined the mag, sorry john just my opinion.
yes later Frank Zane thought about the squating problem about a heavy bar on your shoulders/traps and then came the Zane leg Blaster ( i think that was the name ). It was a bit more practical and i am not sure if it sold well.


Title: Re: "Breathing squats"?
Post by: Meso_z on October 16, 2012, 04:57:17 AM
What a fool I am, I almost forgot this thread..i should try them at least once. I have to remind myself this upcomming legday.


Title: Re: "Breathing squats"?
Post by: Meso_z on October 21, 2012, 11:39:21 PM
Ive tried them 2 days ago.. Damn they were good. 3 sets of 2plates each. 1st I did 20 reps, 2nd 18 and 3rd 14 :D..i just couldnt do more in the last set..after each of these sets I did a set pullovers B)


Title: Re: "Breathing squats"?
Post by: Meso_z on October 22, 2012, 02:43:51 AM
I was able to continue the rest of my workout too.


Title: Re: "Breathing squats"?
Post by: jpm101 on October 22, 2012, 09:07:45 AM
Meso_z:  

Those were good breaking in sets (3).  Next workout slap another 25lb plate, on each side (total 50lbs), and settle in for some serious work.  The idea is to tax the body way beyond it normal workout capacity. Using a squat weight that would normally be used for 10 good reps and taking that to the full 20 targeted reps. If done correctly, than another set would be questionable and a third one, nearly impossible. The CNS may rebel.

Beginning with three deep breaths/gasp (through the mouth). Nearing the end of the 20 rep set, you may be taking 5 or 6 breaths (or more) between reps. This program is very demanding on the mental, as well as the physical,  strength of will power. The chest may feel like it may burst open.  Breathing squats are akin to the Rest-Pause idea. The rib box should be quite sore the next few days after this type of extreme workout.  Try adding at least 5lbs  (2 1/2 each side) with each following training session. The progressive workout load is one of the major concepts of this type training,when training with very serious intent.  If feeling dizzy/light headed, than stop the exercise right away. It's something that will take adapting to, by the body. And would suggest doing the squats in a PR/cage/safety rack, spotters/etc, if problems arise.  Good luck.

Just to note: 400lb + have been used by men, in the 20 reps breathing squat, over the years. Had a few high school and college athletes manage that , quite well. If nothing else, it will build major stamina (endurance + strength). Can also use clean, Hi-pulls, DL's, SLDL, etc. But , in truth, nothing beats the squat for this type of training.



Title: Re: "Breathing squats"?
Post by: Donny on October 22, 2012, 10:38:11 AM
well on Wednesday i might do it on leg Day...can't wait for the pain.... ;D


Title: Re: "Breathing squats"?
Post by: Meso_z on October 23, 2012, 02:33:02 AM
Cool, thanks for the responses guys. :D im gonna try this again in my next leg workout coming in two days, I hope i'll do better this time  8)


Title: Re: "Breathing squats"?
Post by: Meso_z on October 23, 2012, 02:35:00 AM
well on Wednesday i might do it on leg Day...can't wait for the pain.... ;D
good luck man  ;D


Title: Re: "Breathing squats"?
Post by: Donny on October 23, 2012, 03:46:08 AM
good luck man  ;D
Thank you Iron Bro,,, ;D