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The document provides instructions for two methods of performing breathing squats to gain weight and muscle: the Wells method and the Rader method. The Wells method uses light weight and high reps with focus on deep breathing between reps. The Rader method uses heavy weight and fewer reps to build more muscular strength and size. It recommends starting with one set of 15 reps for the first month and progressing to three sets over three months with additional upper body exercises. Deep breathing is emphasized to expand the rib cage and aid muscle growth.
Исходное описание:
Breathing Squats , by George Coates and Roger Eells
The document provides instructions for two methods of performing breathing squats to gain weight and muscle: the Wells method and the Rader method. The Wells method uses light weight and high reps with focus on deep breathing between reps. The Rader method uses heavy weight and fewer reps to build more muscular strength and size. It recommends starting with one set of 15 reps for the first month and progressing to three sets over three months with additional upper body exercises. Deep breathing is emphasized to expand the rib cage and aid muscle growth.
The document provides instructions for two methods of performing breathing squats to gain weight and muscle: the Wells method and the Rader method. The Wells method uses light weight and high reps with focus on deep breathing between reps. The Rader method uses heavy weight and fewer reps to build more muscular strength and size. It recommends starting with one set of 15 reps for the first month and progressing to three sets over three months with additional upper body exercises. Deep breathing is emphasized to expand the rib cage and aid muscle growth.
Before I dele fully into the breathing squat and its effe!ts" I #ould li$e to bring to your attention the fa!t that %any older readers %ay noti!e the si%ilarity bet#een %y ie#s regarding this e&er!ise and those of 'eary (ader) *any of you %ay hae been reading Iron*an %aga+ine around 19,9 and you %ay re!all a series of arti!les #ritten by *r) (ader deoted to !hest deelo-%ent through igorous leg #or$) These sa%e arti!les I hae used" #ith 'eary.s $ind -er%ission" as a referen!e for this arti!le) There are t#o !o%-letely different s!hools of thought on the sub/e!t of breathing squats) The first" #hi!h I #ill !all the 0ells %ethod" inoles the use of 1IG2T -oundages" and the se!ond #hi!h I #ould li$e to !all the (ader %ethod" inoles 20345 -oundages in the breathing squat) I -ersonally hae tried both %ethods and one thing is !ertain 6 T205 B7T2 87(9) Before I dis!uss the a--li!ation of these %ethods" let %e gie you so%e #ords of adi!e) Gaining #eight using the breathing squat as a ehi!le often results in a -erson be!o%ing -ossessed by an insatiable desire for !arrying bul$ to e&tre%es) I feel obliged to as$ you not to get !arried a#ay by the ease #ith #hi!h you !an gain oerall body#eight on these -rogra%s) 7ne reason is that it is so easy to be!o%e a #al$ing beef trust and beliee %e" big ar%s don.t loo$ all that great #hen a!!o%-anied by a ,: in!h #aist) 3nother reason is that a #eight gain that is too ra-id !an leae you #ith so%e bad stret!h %ar$s you %ay neer be able to rid yourself of) 2o# to ;se the Breathing Squat (a) The 0ells *ethod This %ethod #as deelo-ed by *r) (oger 0ells" #ho it is belieed" a!tually originated the breathing squat) In this %ethod you use a light #eight (a -oundage belo# your o#n body#eight #as the suggested resistan!e)" and -erfor% one set of <= re-s) Bet#een re-s you too$ a %ini%u% of > breaths and too$ u- to 1< dee- breaths if you #ere able) The e%-hasis on the breathing te!hnique !annot be stressed enough" as it is the %ain -rin!i-le behind this %ethod of squatting for #eight gains) 5ou %ust do the breathing 2IG2 in the !hest" lifting the shoulders and !hest #ith ea!h dee- breath) 9ee- your abdo%en held in at all ti%e during this e&er!ise -eriod) 8hen you breathe out" atte%-t to e&-el 311 the air fro% your lungs) 8hen inhaling" su!$ in as %u!h air as you are able to through the 7'0? %outh) 3 set of straight ar% -ulloers should be -erfor%ed i%%ediately after your squats #hile you are still huffing and -uffing li$e a stea% engine) The breathing squat is the $ey to body#eight !ontrol along #ith !orre!t diet and nutrition) 7ne is no good #ithout the other) The %ain dra#ba!$ to this 0ells syste% see%s to be that the gains in body#eight are not hard %us!ular gains as #ill be obtained fro% the (ader %ethod using heay resistan!e) 3lso" you #ill not a!hiee the all6round strength that the heay syste% #ill gie you) I understand" ho#eer" that due to in/uries or other su!h reasons" so%e %en are unable to squat #ith heay #eights) If this be the !ase" I #ould definitely suggest that you gain your e&tra body#eight through the -ra!ti!e of light breathing squats and -ulloers as I.e /ust des!ribed) (B) The (ader *ethod The breathing squat #ith heay #eights #ill result in a #eight gain #hi!h #ill !onsist of fir% and ery -o#erful %us!les) 5ou #ill deelo- the -o#er to squat #ith ery heay -oundages oer ti%e and" !onsequently" you shouldn.t be sur-rised to find all your other lifts hae gone u- een though you %ay not hae -ra!ti!ed the%) 5ou #ill %ost definitely gain enduran!e and your -hysi!al and athleti! ability #ill sho# ra-id i%-roe%ent) It is re!o%%ended" ho#eer" #hile on this heay breathing squat -rogra%" that you !ut out all the running" /u%-ing and een #al$ing as %u!h as you -ossibly !an) In other #ords" try to !onsere 311 of your energy for your #or$out) 5ou #ill undoubtedly find that the s-eed #ith #hi!h you #ill -erogress is deter%ined by your #illingness to e&-end the greatest a%ount of effort you -ossibly !an #hen -erfor%ing these squats) This ty-e of squatting should not be atte%-ted by the absolute beginner) Get at least si& %onths of all6round training using the regular squat before you try this heay breathing squat %ethod) 0en the inter%ediate and adan!ed %an should start out #ith 7?0 set of <= re-s for a %onth or so until bro$en in on this ty-e of routine) Before I get inoled in des!ribing the full -rogra%" I #ould li$e to say that een the %ost adan!ed %an #ill add to his !hest si+e #hile follo#ing the -rin!i-les #hi!h follo#) 8e all $no# that the rib !age is a fle&ible bo& for%ed by the ribs that are /oined to the ertebrae at the ba!$) 8hat #e #ill doing is for!ing e&-ansion of the rib !age through the dee- breathing used in !on/un!tion #ith our heay squats) The entire lo#er -ortion of the rib !age is %ade u- of !artilage #hi!h #ill distend to allo# %a&i%u% e&-ansion of the lungs) 'erfe!t squatting style" of !ourse" is of ital i%-ortan!e and you should al#ays endeaor to squat in good style) 5ou %ust neer round your ba!$ on this -rogra%" as your #hole breathing style #ill be altered and %a&i%u% results #ill not be -ossible) If you are rather long6legged and find that the flat footed squatting style ha%-ers your ability to use heay -oundages" -la!e a board under your feet or use shoes #ith a raised heel) 8hen doing this heay ersion of the breathing squat" you should use a #eight that %a$es the last fie re-s nearly i%-ossible to -erfor%) By ta$ing rest -auses in the standing -osition and breathing dee-ly" you !an !ontinue on and !o%-lete the set) The biggest barrier to heay" high re- squatting is %ental" so you %ust a--roa!h this e&er!ise #ith a serious deter%ination) Tell yourself it.s only a lu%- of steel on your ba!$ and you are its %aster) 57; 3(0 G7I?G T7 @7 311 <= (0'SA They are going to be the hardest squats you.e eer done in your life u- to no# and they are going to ha--en ea!h and eery session) The set you are doing is the s-ringboard for the foundation of the build and -o#er you.e #anted sin!e your hands first tou!hed a barbell) I $no# you -robably thin$ I.% getting a little !arried a#ay here in %y a--roa!h to a set of squats" but beliee %e this is the $ind of deter%ination that enables so%e %en to su!!eed #hile others fail) By the ti%e you rea!h the tenth re- of your first set of heay breathing squats you are going to #ish you had neer laid eyes on a -air of squat stands) That #ill be your %o%ent of de!ision) Gie u- no# and you are lost) Grit your teeth and $ee- %oing for#ard to the end and you #ill hae begun the -rogra% that #ill !hange your entire -hysique) 5ou #ill be hoo$ed in a good #ay and #ill neer loo$ ba!$) (egarding the breathing" -lease ta$e !areful note) Bet#een ea!h re- ta$e ?7T 10SS than three huge gul-ing breaths) Fill the lungs to the bri% and !o%-letely e%-ty the% again) 1ift the #eight #ith your !hest" shoulders and tra-s as you breathe) T23T.S ho# hard you hae to breathe to %a$e this #or$) 3s the set -rogresses" the nu%ber of breaths you hae to ta$e bet#een ea!h re- %ay go as high as si& or een %ore" but neer %a$e it less than three) 8heneer you ta$e the final breath before ea!h squat" hold it only on the #ay @78?) 0&-el the air for!ibly as you !o%e u- #hile %a$ing %a&i%u% effort) If #e hold the breath too long during heay e&er!ise) a -ressure is !reated in the thora!i! and abdo%inal !aities that literally blo!$s the blood flo# returning to the heart) This redu!es the out-ut of the heart a great deal !ausing -re%ature e&haustion to set in) I !ould e&-lain this in %ore detail but feel it.s not ne!essary) Bust re%e%ber" the breath should neer be held too long #hen -erfor%ing any heay e&er!ise" other#ise o&ygen debt !an !ause the e&haustion I e&-lained earlier) The golden rule is 6 e&hale as you !o%e u- #hen doing breathing squats) Go ?7 1780( than the -arallel -osition and don.t forget to breathe through the %outh) fight your #ay through the full <= re-s) @on.t gie u-" not een at the 19th re-) If you !an" get a fe# training -artners to try this -lan #ith you) Gie ea!h other en!ourage%ent #hen the going gets tough) 2ae the% assist by .finger6-ushing. the bar if you loo$ li$e you.re not going to %a$e it) 3dd #eight #heneer you are able) 5ou.e got to -ush" 'ush" ';S2 those -oundages u-A It has been found that %ost %en gain fast doing sets of <= re-s" although so%e hae used as %any as 3=) In %y o-inion" <= is enough) 7ne set -er #or$out is enough for the first four #ee$s t#o for the se!ond %onth and finally to three sets to %a$e it a full three %onth -rogra%) 3fter ea!h set you.ll find your legs #obbling li$e /elly and your %ight feel about to burst" but get a!ross to a flat ben!h and do a set of <= straight6ar% barbell -ulloers #ith no %ore than 3= -ounds" !on!entrating on dee- breathing) 5ou #ill find as you -rogress in -oundage that %ore rest ti%e #ill be needed bet#een sets of squats) 3t least > %inutes" and 1> %inutes is not un!o%%on) The rest of the -rogra% should be %ade u- of the standard u--er body %oe%ents" so your layout #ill finish u- loo$ing so%ething li$e thisC First *onth 1) 8ar%u- Squat 6 1 or < sets of 1= re-s) <) 2eay Breathing Squat 6 1 & <=) 3) Straight 3r% 'ulloer 6 1 & <=) ,) 'ress Behind ?e!$ 6 < & 8) >) Bentoer (o#ing 6 < & 1=) :) Ben!h 'ress 6 < & 8) D) Barbell Curl 6 < & 1=) Se!ond *onth 1) 8ar%u- Squat 6 1 or < sets of 1= re-s) <) 2eay Breathing Squat 6 < & <=" alternated #ithC 3) Straight 3r% 'ulloer 6 < & <=) ,) 7erhead 'ress 6 3 & 8) >) Chins 6 3 & 1=) :) In!line Ben!h 'ress 6 3 & 8) D) Seated @u%bbell Curl 6 3 & 1=) Third *onth 1) 8ar%u- Squat 6 1 to < sets of 1= re-s) <) 2eay Breathing Squat 6 3 & <=" alternated #ithC 3) Straight 3r% 'ulloer 6 3 & <=) ,) Standing @u%bbell 'ress 6 , & :68) >) Chins 6 , & :68) :) @u%bbell Ben!h 'ress 6 , & :68) D) In!line @u%bbell Curl 6 , & :68) Sto!$ u- on gro!eries and go on a high -rotein" high !arbohydrate diet until you gain the body#eight you desire" then !ut ba!$ on the !arbohydrate inta$e so%e#hat) 3 full diet is absolutely essential #hile on this -rogra%" other#ise you.ll be $no!$ing yourself out for nothing) Three #or$outs a #ee$ are the re!o%%ended nu%ber" but so%e %en gain /ust as #ell on t#o) If you find yourself tired all the ti%e during the third %onth" try doing three #or$outs one #ee$ and t#o the ne&t #ee$) 3s you !ontinue to in!rease the -oundages on your squat so%e leg soreness %ight result) @on.t %a$e this an e&!use to %iss a #or$out" een if the soreness still e&ists) It #ill disa--ear /ust as soon as you get going) Best of lu!$A EEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE
The Breathing Squat is Fool-roof" B;T 6 (oger 0ells 8ith all that has been #ritten on the !orre!t %anner of -erfor%ing breathing squats one #ould naturally thin$ there !ould not be one last -erson #ho #ould but understand e&a!tly ho# to -erfor% this %oe%ent) The title of this arti!le !oers the situation entirely e&!e-t for the #ord B;T) The squat is fool-roof" and es-e!ially is this true of the breathing squat (and here.s that #ord again) but for the fa!t that too %any readers s$i- the details #hen reading the instru!tions on its -erfor%an!e) There is no -adding in the arti!les that a--ear in 4I*) I.% !areful to !ut all %aterial" #hether in %y o#n #ritings or those that are sent in by other authors" #hi!h does not say so%ething that is to your adantage to $no#) In s-ite of the !areful editing of the arti!les it is sur-rising the nu%ber of %en #ho dro- in on %e #ho s#ear they -erfor% %y ersion of the e&er!ise !orre!tly) If they haen.t gotten good results I $no# that are in!orre!tly e&e!uting the e&er!ise" and request the% to de%onstrate) Inariably they -erfor% it in the #rong %anner) I sho# the% ho# it is done only to be infor%ed that it #asn.t in the %aga+ine that #ay) 3 referen!e here and there in 4I* !onin!es the% that they #ere %ista$en and they return ho%e to #rite in a fe# #ee$s that they are registering %ore ra-id gains than eer before in their life) 1et %e urge all #ho hae not in!reased their !hest si+e and body#eight to go ba!$ oer the arti!lesF this ti%e don.t /ust s!an the% but really study the%) 4I* is the bodybuilder.s handboo$" a %anual) It isn.t /ust a %aga+ine full of -hotogra-hs for your entertain%entF it has high quality instru!tions that #ill assure you of rea!hing -arts of your -hysi!al goal if you #ill only ta$e the trouble to read the arti!les !arefully and a--ly the suggestions !ontained in the%) There are rules that goern the !orre!t #ay to i%-le%ent the squat in this %anner and I shall ta$e the% u- one at a ti%e" dis!ussing the% to #hateer e&tent is ne!essary in order to -reent any %isunderstanding in the future) 3*7;?T 7F 80IG2T T7 B0 ;S0@ 3?@ 825 0&-erien!e has reealed that the !orre!t a%ount of #eight to use #hen -erfor%ing the breathing squat for !hest deelo-%ent" body#eight in!rease and" yes" een to in!rease the si+e and sha-eliness of the legs" is no %ore than body#eight) Strangely enough" the %ore adan!ed %an %ay often find it to his adantage to handle !onsiderably less than body#eight) 7bseration has reealed in a nu%ber of !ases that adan!ed %en -rogress %ore ra-idly #hen using a #eight lighter than is being handled by by %en #hose e&er!ise e&-erien!e is no longer than t#o or three %onths) ?o# don.t /u%- to !on!lusions" there are substantial reasons for this) In the first -la!e the beginner %ust strie to handle %ore and %ore #eight for that is the initial -roble% to oer!o%e" i)e)" getting his strength u- to the -oint #here he !an sto- burning so %u!h energy through heay e&ertions and rea!h the -oint #here he !an dro- the -oundage to the -la!e #hi!h #ill -er%it hi% to squat #ith a light #eight to a greater adantage) ?ot using all his strength and !onsering a great -ro-ortion of his energy he no# a--roa!hes the !ondition #hi!h #ill result in %ore ra-id gains) That is the se!ret behind the ra-id strides of the adan!ed %an #ho reali+es the benefit of lighter #eights at higher re-etitions in the breathing squat) 3nother sound reason for using a #eight no %ore than body#eight is" the bar bell is so light it does not !o%-ress the shoulders and !ra%- the !hest) It leaes it fle&ible ) ) ) an e&tre%ely i%-ortant !ondition if ra-id !hest gro#th is e&-e!ted) T20 C7((0CT 835 T7 B(03T20 3?@ ?;*B0( 7F B(03T2S 3bdo%inal breathing #ill not gie results e&!e-ting in body#eight gains) Chest gains #ill be no %ore than that #hi!h !an be e&-e!ted fro% ordinary squats) The body#eight in!rease #ill be greater in abdo%inal breathing6squats than #ith the regular squat and for that reason is the better %ethod ) ) ) but" #hy loo$ for a +ir!on #hen a dia%ond lies before youG 8hen -ra!ti!ing the breathing squat do it in the %anner that assures you of all its benefits) That is" breathe !ostally (ins-iration and e&-iration -rodu!ed !hiefly by %oe%ents of the ribs)" and not abdo%inally) 8hen you breathe do it in su!h a %anner that your !hest #ill rise and fall" not your abdo%en) This stret!hing" !on!ussion effe!t on the ribs loosens the !artilage atta!h%ents of the sternu% and results in greater fle&ibility of the entire region) It gies you a greater e&-ansion) 5ou /ob then is to !arry yourself ere!t) In addition" in!or-orate the -ulloer" ro#ing %otion and the e&er!ise #ith a !able that affe!ts the latissi%us %us!les in order that greater tone #ill result in the ba!$ %us!les #hi!h #ill in turn hold the !hest in an eleated -osition) 3s to the nu%ber of breaths to be ta$en bet#een squats #e %ust deter%ine through e&-eri%entation) ?o t#o indiiduals rea!t in the sa%e %anner) For the beginner three dee- breaths are about right" but as he -rogresses he should ta$e %ore breaths bet#een squats" shortening the% to the -anting style) By -anting" I %ean the !ondition #hi!h you e&-erien!e #hen you hae run 1== yards or so) Co-y your breathing after that) The %ore adan!ed %an ) ) ) one #ith seeral years in!orre!t e&er!ise e&-erien!e behind hi% ) ) ) %ay find it ne!essary to 1= to 1> breaths bet#een squats) ?o# that is not su!h a !hore as you #ould first thin$) That nu%ber of breaths !an easily be a!!o%-lished and <= squats e&e!uted in 3 %inutes) 8hen the -oundage is no %ore than body#eight it is not so un!o%fortable" I assure you) 9I?@ 7F B3( T7 ;S0 To #or$ at high re-s it is al%ost a ne!essity to use a !a%bered bar) It -reents the bar fro% rolling on your ne!$ and shoulders #hi!h" besides being %ost un!o%fortable" #astes a lot of energy be!ause of the ne!essity of fighting to $ee- your balan!e #hen squatting #ith a straight bar) ST(3IG2T B3C9 7( (7;?@ B3C9 I en!ourage the beginner to squat #ith a straight ba!$ until su!h ti%e as his %us!les hae strengthened suffi!iently that in/ury is unli$ely) 3fter this initial -eriod he is left on his o#n" and #ill eentually go into the -ositions #hi!h are %ost adantageous for his -arti!ular leerages) ?;*B0( 7F (0'0TITI7?S <= is about right for the beginner and %ay -roe satisfa!tory for the %ore adan!ed %an) 2o#eer" t#o" three" and een four sets of <= ea!h are often needed on the adan!ed body !ulturist) So%eti%es the -roble% !an be soled by re%aining at <= re-s and in!reasing the nu%ber of breaths) 7n the other hand" if the fello# in question has e&er!ised oer a -eriod of years" has be!o%e tough" and hasn.t registered gains for a year or t#o he %ay find it ne!essary to in!rease the nu%ber of re-s both in the squats and breaths bet#een) There is a solution in one of the aboe %ethods for eery one of you regardless of your -ast e&-erien!e) *a$e sure that you are -erfor%ing the e&er!ise !orre!tly and then e&-eri%ent to deter%ine #hi!h is the %ethod needed in your !ase) EEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE