Squats - Technical Questions

[Saurus]

Two questions:

(For the purpose of building muscle mass while squatting, rather than strength, during a 8-10 rep set.)

1. While doing squats, what is the best way to breathe between reps?
i.e. should one actually stop and breathe deeply before the next rep to allow heavier weights, or is this pause disadvantageous?

2. With regards to resting times between sets during squats. I cannot physically stick to the prescribed resting periods between sets while squatting. I need a full recovery (or I nearly collapse on the next set).
Is it better to drop the weights slightly to allow shorter resting periods, or is it better to remain heavier with longer rest periods?

[Doug]

Originally Posted by Saurus

Two questions:

(For the purpose of building muscle mass while squatting, rather than strength, during a 8-10 rep set.)

1. While doing squats, what is the best way to breathe between reps?
i.e. should one actually stop and breathe deeply before the next rep to allow heavier weights, or is this pause disadvantageous?

2. With regards to resting times between sets during squats. I cannot physically stick to the prescribed resting periods between sets while squatting. I need a full recovery (or I nearly collapse on the next set).
Is it better to drop the weights slightly to allow shorter resting periods, or is it better to remain heavier with longer rest periods?

Hi Mark...

Breathe anyway that you personally feel comfortable doing....but..

Normally, it is taught that you should never hold your breath during an exercise. However, there is a very good reason for doing so in the squat (you should not hold your breath through the whole rep just briefly at a certain point in the squat)

Here's why: your abdominal core is much more stable when you hold your breath. You need as much stability as you can get at the bottom of a heavy squat. If you are inhaling or exhaling at this point, you compromise your core stability. Much of the stress that was being supported by the intra-abdominal pressure of your contracted core muscles is then transferred to the lower back.

By holding your breath just before you get to the bottom, during the direction change and as you start to come back up, you will have far greater core stability than if you breathe during that phase. This will result in greater power out of the bottom, allowing you to use more weight safely.

Be sure that you do not hold your breath too long!! This period of breath-holding shouldn't last more than a few seconds, blood pressure can also increase with breath holding....

Resting between sets can be as long as you feel you are ready to perform another set...1,2, or 3 minutes, as long as your not off chatting to mates, or reading the local paper...lol, for heavy squatting I normally advocate once the breathing has got back to normal, thats the time for another set....

[Saurus]

Thanks for that info, Doug.

It helps a lot.

rep +

[ManInTheBox]

Two questions:

(For the purpose of building muscle mass while squatting, rather than strength, during a 8-10 rep set.)

1. While doing squats, what is the best way to breathe between reps?
i.e. should one actually stop and breathe deeply before the next rep to allow heavier weights, or is this pause disadvantageous?

Before going down, get a full chest of air, breathe in through your MOUTH, this will allow you to uptake much more air. Fully squat, and blow all of that air out as your push upwards. That is one rep.

2. With regards to resting times between sets during squats. I cannot physically stick to the prescribed resting periods between sets while squatting. I need a full recovery (or I nearly collapse on the next set).
Is it better to drop the weights slightly to allow shorter resting periods, or is it better to remain heavier with longer rest periods?

I usually do 3-4 sets, starting light and progressively increasing weight, take front squats for example. I might start with 135 for 8 reps. Do 155 for 8 reps. Do 185 for 8 reps. Do 205 for 4-6 reps, take a minute or two break, lower the weight to 155, and bang out 6-8 more reps. It usually takes me a good 20 minutes to do all of my squatting, I tend to rest for long periods.

[Doug]

Originally Posted by ManInTheBox

i.e. should one actually stop and breathe deeply before the next rep to allow heavier weights, or is this pause disadvantageous?

Breathe normally, your body will dictate how deep you breathe, there is no need to hyperventilate when squatting

Originally Posted by ManInTheBox

I usually do 3-4 sets, starting light and progressively increasing weight, take front squats for example. I might start with 135 for 8 reps. Do 155 for 8 reps. Do 185 for 8 reps. Do 205 for 4-6 reps, take a minute or two break, lower the weight to 155, and bang out 6-8 more reps. It usually takes me a good 20 minutes to do all of my squatting, I tend to rest for long periods.

Why do all them warm ups before you perform your one main set, your energy levels will be low.

[Doug]

Originally Posted by Bigkat

Rep+ Good info

Thanks for the rep+ BigKat...

[tyciol]

The only potential disadvantage to pausing at the top each time to take a breath (which is the only place you should be doing it) is that is extra time the bar is on your shoulders where your legs aren't moving, which can be a factor if it's been making you sore and you want to minimize the time you need to bear that weight to get an adequate leg workout.

Overall it's very good and is a big factor in breathing squats.

[Stovebolt]

I was told I am lifting too much with my knees when I squat, so I've kept the weights light and practiced on form. Am I just not sticking my ass out far enough or what?

[Stovebolt]

Thanks, I'll definitely give that a try tomorrow!

Congrats on the Mod status! (At least, I think it's new! lol)

[Saurus]

Originally Posted by Stovebolt

I was told I am lifting too much with my knees when I squat, so I've kept the weights light and practiced on form. Am I just not sticking my ass out far enough or what?

Lifting with your knees means you're allowing your knees to point inwards towards each other on the lift. Focus on keeping your legs parallel and never let them point inwards, especially on the upwards movement.