Breathing & supplements.

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Mini mahouse
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Breathing & supplements.

Post by Mini mahouse » Wed Jul 20, 2011 9:48 am

Hey guys.
I'd like to ask you few questions about breathing and supplements.

Lets start with breathing.
I have always inhaled in lockout/while lowering the weight and then exhaled while pressing it.
Now I read that you should hold your breath while doing the lift, and if you have to breath do it at lockout ?
Is this something I should start doing ? And does it apply to all lifts? Squats, press, bench and deadlift?

Now to the supplements.
My goal is to get stronger and gaim muscle mass. Not burn fat.
I take 5-8 grams of creatine each morning. --> Is that good?
I take BCAA(2-1-1 ratio) before workout and after workout, dont take it on none workout days, Should I?
I take ZMA before i go to sleep(its just zink,magnesium and b6 vitamin)

What would you say about my supps? Is it okay?
And I know supplements dont replace food, my diet is good.


robertscott
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Re: Breathing & supplements.

Post by robertscott » Wed Jul 20, 2011 10:58 am

as for breathing: just do what comes instinctively, your body knows what it's doing

supplements looks fine although I would take the BCAAs before training and a protein shake with carbs after.

Mini mahouse
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Re: Breathing & supplements.

Post by Mini mahouse » Wed Jul 20, 2011 11:00 am

Ofcaurse I take my protein shake after workout -- Then eat like 30-60 minutes after workout(When I get home)
I just take BCAA with the protein shake.
Should have mentiond that in the first post maybe ..

robertscott
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Re: Breathing & supplements.

Post by robertscott » Wed Jul 20, 2011 11:01 am

BCAA with the protein shake is no good, you're wasting the BCAAs. Just use the protein shake

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mark74
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Re: Breathing & supplements.

Post by mark74 » Wed Jul 20, 2011 11:24 am

LOL when I read the topic's subject I thought it was going to be about supplements helping to breathe.
Mini mahouse wrote:Now I read that you should hold your breath while doing the lift, and if you have to breath do it at lockout ?
Squat you inhale before going down and after you've come up. Bench before starting the lift and try to do as many reps as possible before exhaling. Deadlift at lockout but in that case with a heavy weight I personally inhale again before putting it down. For the other lifts I try to avoid doing it (it comes natural to me) unless the back is involved in a manner similar to the squat or deaflift, e.g. BB row.

Also, it's often recommended to inhale to your belly rather lungs.


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Jungledoc
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Re: Breathing & supplements.

Post by Jungledoc » Fri Jul 22, 2011 8:15 am

Breath however comes naturally. As you approach your 1RM you will gain some advantage holding your breath. It helps to stabilize the "core" and thus your lumbar spine.


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