Adarq.org
Performance Area => Article & Video Discussion => Topic started by: PointerRyan on January 14, 2011, 12:17:41 pm
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Hey, andrew mentioned somethign about valsalva maneuver. I've checked it out, but there is this site which kinda scares me about the effects of using valsalva maneuver. check out the second post of the forum topic:
http://www.exrx.net/forum/viewtopic.php?p=25626&sid=a172f0c893a4c1302dbf43cba1b14b73
Well, It seems by using this valsalva maneuver can cause reduced blood flow to
the heart and insufficient oxygen supply to the brain, which could cause dizziness and
temporary loss of consciousness.
Now, If i pant hard after certain exercises by using this method, does that means i should just use a normal breathing? Example, lunges. What I meant by normal breathing here is when i go down on lunges, i inhale, as i go up , i exhale.
I knwo its better to use valsalva maneuver for squats , But how about other exercises like lugnes and 45degree back extension?
So any thoguths on this method? should i use it , or use it on certain exercise?
thx and chao
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You don't do Valsalva for an unending five minutes, don't you? :ninja:
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lol of course i dont. But sometimes usign this method makes me feel a little dizzy. Maybe i dont have to use this method on lifts more than 10reps?
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Afaik, valsalva is for like ~3 reps or less, like when you're getting into +90%, and you gotta be solid.
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Well you're going to relax a bit at the top of a squat, reset, and go with a rep with valsalva again. It's obviously useful when you need as much of a stable spine as possible.
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lol of course i dont. But sometimes usign this method makes me feel a little dizzy. Maybe i dont have to use this method on lifts more than 10reps?
The key to using it effectively without the dizziness or other side effects is to control the amount of air you take in before holding the breath. Most people take too large of a breath when they first begin doing this, its not neccessary, take about 3 quarters to half as much air in, push out into the belly, and you will be fine. You can use this for as many reps as you need, just exhale at the top of the movement and get another breath. And yes, one of the major problems with people doing lunges is they dont breathe correctly, and get sloppy from being in a hurry, you need to treat them like a squat. Inhale at the top, hold the breath through the sticking point, exhale at the top or after the sticking point, repeat.
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I thought the valsalva maneuver was when you pop your ears to equalize pressure in your ear drums???
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I thought it was when you ejaculate to compensate for the punch in the belly by your girlfriend/boyfriend/alien/dog etc.
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lol raptor.
well, i could do what you said, but wont not taking enough breath cause you to pant more?
thx for asnwers btw
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Well see what happens, when you ejaculate etc. You can film it to see if... you know... you're using the "proper technique". :ninja:
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lol raptor, i was actually asking lance.
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I would've never know :ninja:
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lol raptor.
well, i could do what you said, but wont not taking enough breath cause you to pant more?
thx for asnwers btw
when you breathe normally, do you take an extremely deep breath, or do you take a smaller, normal sized one? Youre HOLDING your breath btw, if you were "panting" that would entail inhaling and exhaling. The technique still works very well with a much smaller amount of air held in, too much air and youre going to feel the dizziness/etc.
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It's weird in a way... you'd expect to get dizzy with a smaller amount of air due to lack of oxygene, but probably the dizziness comes from a hightened blood pressure and not from the lack of oxygene.
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oh right so small breaths when using valsalva methods, and use it for 5rm and below lifts, right?
and if lifts mroe tha n5rm, then jsut breathe normall?
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oh right so small breaths when using valsalva methods, and use it for 5rm and below lifts, right?
and if lifts mroe tha n5rm, then jsut breathe normall?
FWIW, I use valsalva maneuver for at least part of the ROM for all compound lifts I do -- squat, DL, bench, OHP -- regardless of rep range, including warm ups. It helps so much with maintaining a solid core, which might not be a huge issue on the first rep of a set of 8 but can be a big one on the last couple of reps. Practicing it has allowed me to do it more easily and with less blood pressure issues when I do end up going heavy.
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oh right so small breaths when using valsalva methods, and use it for 5rm and below lifts, right?
and if lifts mroe tha n5rm, then jsut breathe normall?
FWIW, I use valsalva maneuver for at least part of the ROM for all compound lifts I do -- squat, DL, bench, OHP -- regardless of rep range, including warm ups. It helps so much with maintaining a solid core, which might not be a huge issue on the first rep of a set of 8 but can be a big one on the last couple of reps. Practicing it has allowed me to do it more easily and with less blood pressure issues when I do end up going heavy.
ic , so do i use valsalva on sets of 12 of lunges too?
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lol of course i dont. But sometimes usign this method makes me feel a little dizzy. Maybe i dont have to use this method on lifts more than 10reps?
The key to using it effectively without the dizziness or other side effects is to control the amount of air you take in before holding the breath. Most people take too large of a breath when they first begin doing this, its not neccessary, take about 3 quarters to half as much air in, push out into the belly, and you will be fine. You can use this for as many reps as you need, just exhale at the top of the movement and get another breath. And yes, one of the major problems with people doing lunges is they dont breathe correctly, and get sloppy from being in a hurry, you need to treat them like a squat. Inhale at the top, hold the breath through the sticking point, exhale at the top or after the sticking point, repeat.
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o right my bad.
bu twhy i pant after set of lunges, is because i'm already using lots of energy by just gripping the dumbbell and making sure my form is proper. i e ven use wrist straps, but as i progressed in the weight, it gets harder.
of course my grip strength is limited and weak, but i cant just sit around waiting until my foprearms grow bigger then only progress in weights. i mean, wouldnt that spoil the point of , doing lunges which is suppose to train your legs?
i was thinking, since i use 47.5lbs dbells for 12 reps of lunges, if i would to hvea low volume day for lunges, but 47.5lbs dbbells is my grip strength limit with wrist straps( i could do 50 but i'm sure i can lift much more than 100lbs for 5-8 reps), so should i use baqrbell for those?
andrew said to use db, but i'm not sure when can i move on to barbell.
thx
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o right my bad.
bu twhy i pant after set of lunges, is because i'm already using lots of energy by just gripping the dumbbell and making sure my form is proper. i e ven use wrist straps, but as i progressed in the weight, it gets harder.
of course my grip strength is limited and weak, but i cant just sit around waiting until my foprearms grow bigger then only progress in weights. i mean, wouldnt that spoil the point of , doing lunges which is suppose to train your legs?
i was thinking, since i use 47.5lbs dbells for 12 reps of lunges, if i would to hvea low volume day for lunges, but 47.5lbs dbbells is my grip strength limit with wrist straps( i could do 50 but i'm sure i can lift much more than 100lbs for 5-8 reps), so should i use baqrbell for those?
andrew said to use db, but i'm not sure when can i move on to barbell.
thx
Being that you have another thread on how the bar hurts you to squat with it on your traps, I would stick with dumbells for a while, you shouldnt have a problem with grip while using straps. Have someone at your gym who has been lifting for a while or a trainer show you how to wrap them correctly, youre probably not doing it right if youre feeling your grip give out with straps on 50 lb dumbells.
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well i've seen videos on youtube. They sure do help my grip, but i mean, sometimes, my hadns are real sweaty, and i accidentally loosen my grip, which causes the straps wrapped aroudn the dumbbel to be looser. Yesterday i did one set, as my ankle hurted. My grip was a lil tired only. I normally do two sets, after that it'll be quite tired, but not s exhausting.
I normally do my right leg, followed by a minute rest for my forearms to recover, then do my left, and so on.
and this is how i wear the lifting straps on.:
http://www.youtube.com/watch?v=Uv_ibNvIoog
jump to about 50secodns of the video.
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oh yh, i dotn think its my forearms that are just weak, my back too i guess? coz i mean, i have not much upper back muscle, so thats why i probably suffer with holding the db?