Breath Squats

[fitnesschad]

This is for you crazy bodybuilder guys and girls out there.

A while ago an old school professional bodybuilder suggested that I try doing "breath squats". He said that this lift (along with shoe string deadlifts) where the only resistance exercises that would release growth hormones.

Being young and open minded I decided to try it out. It was by far one of the toughest leg workouts I've ever done, but it gave me huge gains in leg strength.

Here's how you do it.

Go to the gym on your leg workout day and warm up as usual (including a light set of squats). When you are ready go ahead and rack up the squat rack with a weight that you could normally complete 10 reps of (except this time you are doing 20 reps).

Squat until you are parallel and pause for a moment at the bottom and then ascend to standing position. Take 3 deep breaths and repeat. Your goal should be to complete 20 repititions. If you are doing this correctly you should be completely struggling in the last couple reps. Once you're finished (you may need to catch your breath) rack the weights and move on to another leg exercise of your preference (hamstring/quad cable machines, etc). Do not do anymore squats.

I noticed huge gains in leg strength from this workout. My hamstrings hypertrophied and became more defined.

Also note to do this workout only once a week for 4-6 weeks. After this is done go ahead and switch to something else.

[wedgylx]

I've done these before and highly recommend them for someone looking for a change.

[UltimateFighter]

if you can manage to do 20 of that weight

then the weight is too light ;)

[Bruiser1]

Wrong, wrong wrong
if you can manage to do 20 of that weight

then the weight is too light ;)

[wedgylx]

if you can manage to do 20 of that weight

then the weight is too light ;)

no, these sets should take you 3-4 minutes per set, taking breathing breaks after you reach the point that would normally be the end of your set

[Sonny]

Never really heard about taking 3 breaths at the top, but they are similar to pause squats. In pause squats you go parallel or below and pause for three seconds then accelerate to the top as fast as possible. Popular with powerlifters as it develops explosive strength in the hole. Many do it with the bench as well with great success. I do both.

What are shoe string deads? Sounds like deads on a 5-6 inch platform. Do those as well-excellent. SLDL off a platform even better-kill your hams and erectors.

Don't know about the GH part though?

[fitnesschad]

Wow I have never heard of pause squats, I will have to try them.

Shoestring deads are just what they name implys. You lower the barbell until it
s right on shoes and then use your hams/glutes to lift the bar back to position (you're doing it right if your shins are getting scraped). You do need platform/box to do it.

I'm not always crazy about recommending dead lifts. Although they are an awesome bodybuilding/powerlifting exercise too many people do them wrong.

[UltimateFighter]

no, these sets should take you 3-4 minutes per set, taking breathing breaks after you reach the point that would normally be the end of your set

if i have the energy to do 20 of a weight period

then i have energy to do 10 of a higher weight :D

bu it depends on whats being achieved. endurance or size.

[fitnesschad]

I'm going to try this workout this Thursday. I'll give you guys a report of what I think of it.

[egodog48]

removed prior post and placed in training section