Breath

     Not too much to say about tonight except that I made improvements all around. I won't keep marking the specific improvements until I begin making PR's again. Here's what we got done tonight:

••••••••••

INCLINE BENCH:

(75lb x6) 5x

DECLINE BENCH:

(95lb x6) 4x

FLAT BENCH:

(95lb x6) 4x

MACHINE FLY:

(70lb x15) 3x

REAR DELT FLY:

(We added these in because Frankie said he likes them lol)

70lb x10

50lb x17

40lb x20

CAPTAIN'S CHAIR:

(3-way* Knee Raises x5) 3x

*front/left/right

(leg Raises x7) 3x

••••••••••

     It feels good to see numbers going up. I'm getting used to people being in the weight room. At first, it was a little unnerving and I felt as though everyone was watching me (I realize they were not). Now, I'm more comfortable, more settled and it's easier to focus on my work. The only thing that bothers me is the unsolicited advice of people. 

     I know that they mean well, and they think they're helping, however, I don't necessarily agree with their advice. Telling me to exhale while I'm moving weight, isn't helpful. I understand that for light weight, people will breathe through it and that's fine. But when I'm trying to move something heavy, it's not beneficial to me, and a load of other lifters to be honest, to exhale on the lift. In fact, not only is it not helpful, but it can cause me injury. Taking a big breath into my belly and bracing my core keeps me stable and solid and protects my back.  It's called the Valsalva Maneuver. Here's what AI has to say about it:

    

1. Core Engagement (Bracing):

• Tighten the core: Before the lift, tense your abdominal muscles as if preparing for a punch. 
• Expand the torso: Think of expanding your stomach and rib cage outwards, like a cylinder. 
• Maintain stability: Keep your core engaged throughout the entire rep to provide a stable base for the lift. 

2. Breathing:

• Deep breath: Inhale deeply into your abdomen before starting the rep. 
• Control the breath: Consider a controlled breath hold during the lift (Valsalva maneuver) for heavy lifts. 
• Exhale on the effort: Exhale during the concentric phase (lifting or pushing).
• Inhale on the descent: Inhale during the eccentric phase (lowering or pulling). 

3. The Benefits of Bracing and Breathing:

• Improved stability: A strong core and controlled breathing provide a stable base for lifting, reducing the risk of injury.
• Increased strength: Proper bracing and breathing can help you lift heavier weights safely.
• Protected spine: Bracing can help protect your spine by distributing weight more evenly. 

Important Considerations:

• Don't overdo it: Excessive holding of breath can lead to increased blood pressure and other issues.
• Practice: Practice proper bracing and breathing techniques with lighter weights before attempting heavier lifts. 
• Listen to your body: Pay attention to how your body feels and adjust your breathing and bracing accordingly. " 

     If you want to read more about it, check out this informative article from The Art of Manliness. Another good article from Breaking Muscle can be found here.  Let's not overlook one of my favorites Starting Strength. For a good video on the subject, check this one out.

     So while I can appreciate that for a lot of people in the gym, moving a few pounds, exhaling may be a good thing, it's not the best thing for some. And you certainly shouldn't tell me that I'm losing power by bracing my breath, that's just silly. Exhale on the press portion of the bench and tell me what happens....I'll wait.