+ 3 Belt or not to belt?
The fuck am I ever going to be one of those powerlifting dudes walking around the gym with a giant set of headphones on, Adidas lifting shoes and hoodie up looking like a silly sausage but I’m wondering if these lads are right about something, a lifting belt.. they were right about the clipboard to document progression on so what about a belt, maybe even the hoodie.. Probably not the hoodie.
I’ve never been one for wearing a lifting belt although my missus brought me one for Christmas 2018 which I’ve never used, it’s came with matching set of wrist straps and lifting gloves in bright orange (forgive her lads, didn't realise her mistake with the gloves) so I did some digging and found this article called the “Belt Bible”. It’s a cool read and convinced me to give the belt a go next time I squat/workout legs which will be sometime next year as I’m hitting arms and chest till then.
https://www.strongerbyscience.com/the-belt-bible/
What’s other people’s opinions on weightlifting belts?
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Its a very interesting study that - funny how the main thing it affects is the speed of the lift isn't it. I guess all the pressure is built up much quicker initially so therefore the lift is begun slightly quicker automatically by brain signalling etc.
I mean damn - the main take home is that abdominal pressure is increased 15 to 40% so of course that is going to result in increased lifting. I myself never realised it was even that much!
Crazy isn’t it. I’ve been wearing mine since I got home in prep for tomorrow big back and bi day.
I’m now considering following your advice and rolling it up and running the fucking thing over with the car as it’s like cardboard.
Mmmm Only thing is I don't do refunds or guarantees LMAO If it breaks you may end up with 1 pissed off wife!!! Is it really worth it?? I'd just try it out first before resorting to the Tank on the drive routine ......
You’re right I don’t want to give her anymore ammunition than she already has
I’ve heard it makes your lower back weaker, if worn a lot. I guess the muscles don’t have to work as much and get weaker. That is what I was told when I was younger.. so I have never used one.
Read the link bro you’ll find it interesting.
AnonThey squish my guts on deadlifts, mines probably to thick and wide though. For squats I've got that double prong quick release one, it's a single lever. It's a life saver when you need it off fast..I never use it cus I don't go much over 405 on legs at the moment. Knee wraps and a belt if I do though...
I’ll give mine a go and probably invest in a quick release one if I get along with it. 405 is solid bro, I’ll be hitting that in no time, I’ve spent all my leg days on the leg press and other machines neglecting the squat and I’m punishing myself for it now.
AnonI did the same thing for a long time, wound up with a bubble butt most women envy and small legs still...back squats heavy as possible and some good high volume leg days outta get these quads up!
That reminds me...I need to isolate my hamstrings more they're kinda flat back there..
Speak to Bearded_Muscle, he helped me build a program and gave me a leg routine to follow. I was hitting PLPL. Hams/glutes the first day and quads on the second leg day. It’s a great split for leg gains and I’ll go back to it after 8 weeks of squats. The beard has tree trunks for fucking legs and knows his stuff!
I don’t wear them, but if I had an orange one I probably would.
+2
With the matching gloves and wrist straps combo?
Id rock it.
Nohomo...
The main issue with Belts is if you aren't use to wearing them then at first they feel as uncomfortable as F! I'm not talking about a padded velco support belt or a slimmer leather one - I mean either a 10 or 13mm 3 inch double prong or lever belt. Its all about making the experience as pleasant as possible for the short time you are wearing it. I have a quick release 10mm one which is easy as pie to get on and off in a split second, and there's no hassle in adjusting the lever with a screwdriver every time you put on a bit of weight Lol I use to use a 13mm Double prong one but it was an absolute bitch to get on and off when you are struggling to breath after a set!
Which ever way you look at it - you can lift more with a belt on period. As you sink down to grabbing the bar in deads the pressure against the belt is like a fizzed up can of coke if you breathe into your stomach correctly. It also aids so much in returning the bar back to the ground in terms of stability, taking a lot of pressure off the groin and intestinal area also. You can still lift a heavy amount with no belt on, but you have to learn to brace much tighter through your abdominal wall. A lot of it in the early days is also about wearing the belt in to make it more comfortable around the mid section as at first it can feel like wearing a wooden box Lol
In terms of using them for squats I'd say they are an absolute must for proper stability as the weight is much higher than with deads so the centre of mass is raised greatly.
Thanks for the input bro, any advice on how to soften a belt up? Is it like a pair of leather cowboy boots where you can soak them over night and wear it while it dries haha.
My belt is stiffer than a virgin in lockdown with access to the internet.
Believe it or not some guys roll the thing up and drive their car over it but its up to you if you are willing to risk it!!! hahaha The only way I have found unfortunately is just to keep on wearing it as much as possible, keep putting it on and off in the lounge when you are bored.
Its always going to chaffe at first I don't think there is any way around it - at least thats what I tell her anyway Lol Realise also that some days you will have more belt support than others due to hydration levels and the amount of food in your stomach. This will often mean that when going for maxes some you will get and some not.
Haah. I think wear it around the house and see what that does as I’m not keep on driving over it just yet.
I’m loving going for the maxes with reps between 5/8 when previously I enjoyed higher rep ranges. Seems it’s easier to push the weight up and nothing feels better than putting an extra 10kg on either side compared to last week. Anadrol is making its way back into my life next Monday so hold tight!
If you really want to hone in on strength whilst still getting some size out of it shoot for between to 3 to 5, in this range your nervous system will also develop more as well as the type of muscle fibre you are using. A lot of strength progression is about mastering the lift, making sure each rep is powerful and precise and kept in the groove. There is no better feeling I don't think than progressing a lift even by just 1kg and afterwards thinking I've just bettered myself and progressed onwards. Its great when you put a few stone on initially when taking up training and getting on the gear but those type of mirror gains don't last long - where as just getting on those little kilo plates can each time if you are clever about it
I would but I don’t want to get too strong mate haha. I fucked my shoulder up lifting heavy bench a few years ago and it’s put me off going super heavy, you certainly need to be master of your mind and not try to cheat the weight up which I’m prone to if it’s too heavy.
100%, bang on some fast mental music and keep the reps to the rhythm! If I can rep the 4 plate squat by the end of the year I’ll be over the moon.
JanaVodaHelpful article, thanks. As a woman im using belt everytime for 2 exercies, squat and deadlift. It gives me about +15% power and confidence because i feel more safe. My squat is 65kg right now and deadlift is 75 in serie. Not big numbers but still i love to use it. I think is it important to get off the belt between series. Its not healthy to use it nonstop for whole workout.
Those are great numbers and I’m going to give it a go for the first time for my next leg session on Friday.
I cant use them. I have tried several types. They just pinch me or they are too loose and too tight I cant breath. Actually hurt my self the first time I used one. I have bad degenerative disc in low back so there will never be a heavy squat and only medium dead lifts any way so there is that
Apparently you shouldn’t if you’re got high BP too which we both suffer with from time to time.
Seems they choke my circulation.
Molinin302Always wore one when I was younger, it definitely took strain off of my lower back, but now my knees are trash. Its all about what you're going for bro, it will save your back but you may go harder on lifts that aren't really what you're after. I was/am always about physique, if 600lb squats or huge deadlifts aren't your goals then I strongly suggest to stay in your lane. When you hit 2 months before you turn 45 you'll know what I'm saying lol
Interesting and something the belt bible didn’t cover- adding more stress to other areas as you’re lifting more.
I would like to hit 180kg Squat (4 plates) for reps which I’m not a million miles away from now. I’m enjoying the intensity of squats and progressing. I didn’t enjoy them much before.