Stop holding your breath and bracing (the Vasalva Manuver) while you lift or enjoy brain damage. When you hold your breath and brace your core, you're inducing a huge increase in blood pressure. Then when you release it, your blood pressure immediately drops. Valsalva can result in an acute blood pressure spike of up to 300%, potentially resulting in a stroke, heart attack, brain hemorrhage, inner ear damage, eye damage, or aneurysm. It's extremely dangerous. On the leg press the average blood pressure while doing this was 320/250 mmHg which is insane:https://www.physiology.org/doi/abs/10.1152/jappl.1985.58.3.785https://www.reviewofoptometry.com/article/dont-hold-your-breath>Specific systemic complications that have been associated with random or deliberate Valsalva events include syncope, alveolar rupture, inner- or middle-ear damage, migraine headache, cerebral hemorrhage and infarct, and even priapism.Thinking this is even safe let alone something you should do is old powersharter shit that will lead you to deafness, brain damage, blurry vision. It took me a while to unlearn but I realized I never got headaches and felt like a retard after I walked out of the gym like before. I wonder how much damage I did to my brain by bursting blood vessels from doing Valsalva over the years.
All the powershitters in the 2010s told everyone to do Valsalva and that it's perfectly safe. Like Mark Rippetoe. They've been discredited a lot in the past few years but a lot of people still think it's safe to do this and give yourself a blood pressure of 300+. Always breathe during lifting unless you are a powershitter that doesn't care about the damage you're doing to yourself.
>>76985633KekClown that's never lifted anything except jerking ok cables like a faggot Begone
Is there a safe way to brace? I haven't done a max effort rep in years so I haven't even considered this, but what should you do with your breath?
>>76985672I started to question the dogma that bracing is good and perfectly safe after getting an extremely bad exertion headache a month ago. Almost everyone who lifts will mindless say yes. But after reading the scientific literature on how much it spikes your blood pressure and case reports of people getting fucked up from doing Valsalva, the answer is very clearly no. There's a reason heavy lifting has been linked to lesions on the brain and left ventricular hypertrophy even in people who are natty.https://www.sciencedirect.com/science/article/abs/pii/S0733861907001314Central nervous system lesions>More sinister intracranial conditions have been associated with weight lifting. Many of these are thought to be associated with marked increases in intra-abdominal [64], intrathoracic [65], and intra-arterial [66] pressure during Valsalva maneuver in the midst of moving heavy weights. Intra-arterial pressure can be transmitted directly to intracranial vessels, with the increased intrathoracic pressure also increasing central venous pressure, thereby impeding venous outflow and leading to increased intracranial pressure [67]. Subarachnoid hemorrhage (SAH) in association with weight training may be caused by increase in the aneurysmal transmural pressure secondary to increased mean arterial pressure [67]. Reported cases of intracranial aneurysmal rupture have occurred during bilateral bicep curl exercises or during bilateral leg press exercises.>SAH caused by ruptured ateriovenous malformations (AVM) is less common. A single patient has been reported as suffered spinal AVM ruptureduring weight lifting [68]. Vascular pressure changes during Valsalva maneuvers again appeared to increase the risk of AVM rupture>>76985671Enjoy brain damage man.
I know most of you won't listen, I'm just writing this because more people need to be warned and maybe at least one of you will take this into account and realize how unsafe this common practice is. I'm definitely not as smart as I used to be and I wish somebody warned me. I probably causing myself a ton of micro brain bleeds and Valsalva induced dementia.https://pmc.ncbi.nlm.nih.gov/articles/PMC6294721/That headache you get after bracing is intracranial pressure and blood vessels probably are bursting inside your brain.
>>76985711I believe you. I literally bust a blood vessel in my eye after a deadlift once.
>>76985727I'm happy I convinced at least 1 person to stop doing this. Almost nobody knows just how harmful it can be but we are told it's safe like a mantra. You have to unlearn it.
>>76985692Cool article, but doesn't account for caffeine in the system. I breathe through the brace, but I won't say the vasalva is harmful.
>>76985711>a single 77 year old test subject, doing valsalva underwater for some reason this has zero implications for healthy 20-50 year olds lifting weights
>>76985750someone on /fit/ made a thread a couple days ago about how he got an enlarged aorta from doing Valsalva and might need heart surgery>>76972512
>>76985633I just hold my breath during the reps and engage my core. That valsalva "try to breath out while holding your breath" shit always seemed dumb to me
>>76985785>I just hold my breath during the reps and engage my coreI have bad news for you. That's what we're talking about.
What do you do instead for core stability?
>>76985765>another single example And if I tell you my helth is perfectly fine after a decade of Valsalva, you'd just ignore that because nothing bad has happened "yet," right? by the way doctors don't know anything about lifting weights. Anon could just have some genetic thing and the doc is just making shit up without a clear before and after physical examination.
>>76985809Maybe you are but you should get an MRI with contrast of your brain to check for lesions.
>>76985810MRIs are very expensive, no responsible doctor would order it without a good reason.
>>76985789But that's not the valsalva maneuver then.>The Valsalva maneuver is forcefully exhaling against a closed airway (mouth and nose) while bearing down
>>76985633Is this why my vision goes blurry after a set of leg press?
>>76985860yes
>>76985633>stop bracing while you liftuhhh... how about I just don't lift 400lbs
What are you supposed to do then?
Itt : morons who will blame anything but themselvesYou're not supposed to hold it through the entire squat or deadlift, only like 60% of the way then slowly breathe out while bracing. Exhale and inhale like every other exercise but slower. People only burst veins egolifting 0.5rms or holding valsava where they shouldnt
>>76985888Not be a retard who blindly follows things then get mad when you realize blindly following a procedure is retarded. read what the consesus is and follow it as far as it's good but also use your intuition like this >>76985910
so if i feel like my head is going to pop like a balloon from pressure during a lift, thats a surefire indicator that im going to far and i should stop right?or is it some invisible bullshit "you won't notice until its too late" kind of thing?
>>76985914How do you breathe while bracing? Breathing relaxes the brace, its impossible
Read this article before getting spookedhttps://startingstrength.com/article/the_valsalva_and_strokeIf Valsalva were dangerous millions would be dying daily while taking a shit.
>>76986027Short strokes through the nose, look into the klokov/pause squat and how he breathsIt's not real brace if you have to compensate by obstructing your diaphragm movement which is what OP did and hurt himself
>>76986028>https://startingstrength.comwill not read a word of that garbage
>>76986055Of course you won't, it refutates all the garbage you spewed.
>>76986071>refutates
Is Valsalva the reason that some bodybuilders have varicose veins?
How exactly do avoid valsalva? During squat I try to inhale on way down, exhale standing up? Or does that increase pressure also?, I think it gave me a hemaroid
>>76986088that's probably more from the steroids and HGH but I'm sure it's not helping
>>76985657Mark was so thin back thenStill was a Chad though
>>76985885>how about I just don't lift 400lbsYeah, and you could willingly take a large nigger dick up your ass too
Heavy lifting is retarded, yes
>>76985692>n extremely bad exertion headache a month ago.sounds like your problem is that you8're a bitch, where are the studies to help you fix thatu should be looking those up
Yeah, I know. I "discovered" it on my own after years and years of lifting. The whole holding breath during the lift is extremely detrimental, sure it might time you borrowed momentary strength to reach that powerlifting PR, but it's not conducive to muscle growth, muscle maturity or strength. It's just leverage, pressure and biomechanics.Also, you have now learned that cardio>everything else and stands true to this day.
I don't know how True this whole thing is but I definitely feel my blood pressure spike like hell on leg press. I don't do it voluntarily but sometimes on the last rep I feel like I'm about to explode
>>76985692>Reported cases of intracranial aneurysmal rupture have occurred during bilateral bicep curl exercises or during bilateral leg press exercisesThis is about as useful as those "studies" using novice lifters to measure growth. People who blow their backs out tying their shoes are not the right people for this.
Itt: hysterics. >I feel dumberDefinition of bitch hysterics.If it was dangerous, it would have been proven conclusively and be common knowledge from millennia of humans straining while engaging in heavy effort.
>>76985633>lifting makes you retardedWe've known this intuitively for many years now but this seems to be as good as any of an explanation for how it actually comes about. You're doing God's work op.
dude I am so fucking tired of essay threads made by dyel retards/fit/ life advice: any time you are going to make a thread and give advice, attach body or it is completely meaninglesscase in point: OP is a dyel retard chiming in with gay bullshit nobody cares about
>>76986392It's ai. OP gets schizo idea, asks for sources then posts
>>76985633Sure I'll take advice from a fucking eye doc and not the millions of science backed studies saying Valsalva is safe and necessary for harder lifts
>>76985633Bro back in 2011 I got an extremely bad headache after doing a set of squats and for years after that I would get the extremely bad headaches that would shoot up the back of my neck and spread to the back of my eyeballsit was the worst shit ever and didn't really go away until some 8 years later when I started doing a lot more mobility training and really getting my deltoids and upper back stronger and injecting research chemicals i also got a herniated disc doing barbell deadliftsI wish i never did starting strength or and powershitting barbell bullshitit was one of the worst decisions i made in my life and I'm still paying for the consequences every day for the last 20 yearsI had to get surgery on my herniated disc in 2017 and I still can't live normally like I used to. Can't work certain jobs where i have to bend over or crouch down. Hurts to stand. Hurts to get out of bed. I tried every therapy, stretching, mobility, etc trick in the book. Nothing fixed it, just short term improvements. FML Mark Ripptoe deserves a class-action lawsuit for all the people who've permanently injured themselves following his advice.If anyone is willing to help me put a case together against him please let me know. I'll call the lawyers myself.
>>76986553Powerlifting destroys peoples bodies
>>76985633This post unironically confirmed that you should be valsalva-ing all the time when lifting This is akin to saying "lifting heavy puts stress on your body"Bitch we knoooooow
>>76985692Kek >I could have kept going and my system would have adapted but I gave up cuz it fewt bad
I experiencrd fainting and exertion headaches that were enough for me to quit lifting for an extended period. Probably due to this maneuver.
>massive samefag fud campaign right as new years resolutionists start looking for informationFairly devilish and it's probably going to cause one or two novices to stop bracing and get them to fuck their shit up. Board is too dead to reach more victims though. Try X (formerly Twitter).
>>76985813100 eur max. Most cost just 50 euro
>not just nootropic-maxxing anywaysMuh “potentially” go suck a dick nerd
>>76985633>>76985657>>76986553It's truly astonishing just how many thousands of hours of my life I've spent studying & practicing every word this man taught, only for it to ruin my life one thing at a time and remove more and more of his teachings from my routine until it gradually reached a point where I've renounced almost everything I've ever learned from him. The "GOMAD is great for beginners on a low-volume routine" thing (which he now pretends that he never said, and even removed videos from Youtube of him saying such, to try to protect his own ass); the guaranteed damage to the spine; the barbell exercises being inferior to other versions of the same exercises; the literally-1-set-per-week volume of the deadlifts and the carcinogenic toxins that you're being exposed to every time you touch the barbell to your shin; the buttSquats (I now have a prolapsed anus from a feral Tyrone being overcome with lust for my big fat squat ass, now I have to bear the humiliation of having more sexual contact with men than women), I could go on. The number of things he ruined about my life would be longer than the book itself.Rippetoe has done more damage to the lives of autistic young white men than Hitler ever did to the jews (unfortunately). He can't keep getting away with this.
>>76986553>I would get the extremely bad headaches that would shoot up the back of my neck and spread to the back of my eyeballsThe same thing happened to me, we probably had mini strokes or something. It's a shame it took so damn long for me to figure out what was going on with this because nobody will tell you, since it's just a mantra that bracing is safe.
>>76986945whered u get that piracetam >>76986977holy fuck you jews must hate rippetoe more than even me. that's saying something
>>76986945that's not going to completely protect you from brain hemorrhaging, at best it'll be a little neuroprotective but there's only so much it could do
>>76987350there are cheaper options for piracetam, I literally bought it there just to savor the shipping
>>76987355as if you knew what completely meant you fucking loser
>>76985633>https://www.reviewofoptometry.com/article/dont-hold-your-breathNot even real docotors lmao, just roasties that couldn't get into medschool.
>>76985633FACT CHECK: REAL AND TRUEI did this a lot and it helps circulate more oxygen to the muscles by breathing
>>76985839100% agree with this anon, it really is not the valsalva. As a scuba diver we learn to never forcefully valsalva when we equalize pressure going down. There is no need for a forceful valsalva anyway.Bracing is not a valsalva.Valsalva
>>76985633You chucklefucks need to stop the pussyfootingWhy not tell use the alternative to ___BRACING___ ??? Literally a core part of liftingSome people in this thread are claiming that feeling light headed after a workout or after a set is evidence that they've been brain damaging themselves. Question, have you ever STOOD UP? That can feel 10x worse than a heavy set. Also, I get lightheaded 24/7 on a cut.Lastly, bracing is NOT valsalva. People need to stop conflating the two in this thread
