Dr. Galpin, would love an updated “new science of muscle hypertrophy video” as it is over 3 years old now- I’m sure there’s lots of new findings to share. Love the increased production value!
🎯 Key Takeaways for quick navigation: 00:00 💨 *Breathing Techniques and Valsalva Maneuver* - The Valsalva maneuver involves using air to create intra-abdominal pressure, forming a cylinder around the spine. - The challenge is to regulate blood pressure and maintain spinal stability while breathing and bracing. - Achieving the ability to breathe and brace simultaneously is a skill that requires practice and focuses on creating total intra-abdominal pressure. 02:08 🩸 *Blood Pressure Concerns during Heavy Sets* - Heavy sets, especially complex movements, can lead to extremely high blood pressure, risking total blood occlusion and potential blackout. - Releasing some pressure during exercise is necessary to prevent passing out while maintaining spinal stability. - The challenge is to find a balance between exhaling for stability and avoiding overcompression of muscles. 04:12 🫁 *Creating Abdominal Brace with Breath* - Visualize the torso as a cylinder and use air to push from the inside out, complemented by muscle contraction from the outside in. - Avoid overreliance on spinal erectors for compression; instead, focus on a balance between air and muscle for an effective brace. - Practicing abdominal control and breathing techniques enhances stability during heavy lifts. 05:33 🌬️ *Breathing Strategies for Repetitions* - If you can complete the entire exercise without a breath, consider inhaling before starting and exhaling after completion. - Holding breath for an entire compound set may not be sustainable; assess repetitions and adjust breathing strategies accordingly. - Safety is crucial, especially during maximal efforts, and finding a balance between breath-holding and controlled exhalation is essential. 06:54 🗣️ *Grunting, Screaming, and Specific Breathing Patterns* - Grunting or screaming during exercises is acceptable, but personal preference varies. - Specific breathing patterns, like varying breaths during high-rep sets, can optimize performance and endurance. - Tailor breathing strategies based on the number of repetitions and adjust frequency as failure approaches. 08:04 🎙️ *Hypertrophy Highlights Fireside Chat* - Access a hypertrophy highlights fireside chat discussing personal aspects of programming for muscle hypertrophy. - Gain insights into experiences working with clients aiming to add muscle mass. - Exclusive stories and discussions not shared in other podcasts. Made with HARPA AI
The issue that most clients that I work with is they utilize primarily rectus abdominus for their bracing strategy (think crunch). The limitation is that when rectus is on, it anchors the sternum and prevention circumferential expansion of the ribcage leading to movement restrictions. Additionally, it tends to push the abdominal contents forward into the ab wall preventing the pelvis to expand into a more externally rotated/force absorption position. This leads to movement restriction and adaptations in movement. In my experience, before you load heavy enough to utilize the valsalva breath hold, it is paramount to understand more versatile breathing strategies using more primary breathing muscles.
Really good video! I'm 42, 185 track coach and play basketball and run on the track regularly. Bench 315 and deadlift 450. I use this on a regular. It very much helps with heavy lifting and use it strategically guarding bigger guys on the court and for sprinting
Exhale at the end of the concentric at the easiest portion not during the bottom of the eccentric when you need as much stability as possible and theb reset and go again
No, this info will actually reduce the risk of any hernia. This is assuming your ego is to the side and not lifting anything well out of your realistic range. Not saying you cant push yourself and be safe, but just dont be an idiot- No such technique will prevent injury if you over do it
My daughter likes to try to squeeze me as hard as she can when she gives me a hug. I've taken to use the time to practice bracing. She isn't a fan. I like to use Valsalva when I'm going heavy/attempting a PR. If the pressure gets too much, I start to exhale while lifting.
Valsalva stimulates the vagus nerve. It doesn’t actually raise your blood pressure, it just tricks your body to think it did. So your body starts responding dramatically. It will cause vasodilation (increase of the size of your smooth muscles in your veins and arteries) and bradycardia (slowing of the heart) along with a bunch of other responses (decrease in inotropy, etc.) that causes a rapid decrease in blood pressure along with a slower heart rate. The result is a lack of blood supply to the brain causing a syncope (passing out). This isn’t immediate, normally happens 10 seconds to a minute afterwards. This is why you see lots of people passing out who bear down on the toilet during a bowel movement. It stimulates the vagus nerve the same way the valsalva technique does.
Actually struggle with holding my breath while exercising or running. I'm trying to figure out some tips to do this so that I can get in better shape. I really try to focus on breathing in through the nose and out through the mouth but I have tried to do some of the exercises in here and I am going to work on it. I definitely have a lot of room to improve. Thank you! Any tips are suggestion. I greatly appreciate it
1 tip for you. Dont focus on breathing through your nose, but actively deny yourself breathing through your mouth. When breathing like this you feel like you are out of air then you are doing good and when it becomes really bad it means you should slow down.
I can't help but think the horse and the cart are the wrong way round here. Should mainstream health content not enlighten the general population on how to achieve health benefits from exercise? I.e. how to train muscles sustainably. How to lift a pb... Only relevant to competitive power lifters or another lifting sport. In my experience intra abdominal pressure can lead to headaches and represents a completely avoidable risk of spiked blood pressure.
