Weightlifting belts

[elgaringo]

Ive heard a little talk on belts, and that its not a good idea to use one cos you wont build streangh and muscle in the lower back by doing so. My problem is I get a proper pump and sore back whan doing squats and its effecting my squat workout. Everyones different and people will differ on this but Im going to start using a belt in an attempt to better my squat workout. What do you guys think about this?

 

[getswoll]

Ive heard a little talk on belts, and that its not a good idea to use one cos you wont build streangh and muscle in the lower back by doing so. My problem is I get a proper pump and sore back whan doing squats and its effecting my squat workout. Everyones different and people will differ on this but Im going to start using a belt in an attempt to better my squat workout. What do you guys think about this?

One, and other people will say this (Grizzly, AM) a pump means jack, remember that. Should you wear a belt? If you're getting a sore back and it's affecting you training yep. Do I wear one, yep. Wearing a belet not only adds that stability but makes attaining a good valsalva easier and more effective.

GS

 

[Grizzly]

IMO, you shouldn't wear the belt. I think the sore back is indicative of muscular imbalances which the belt will only exacerbate. Stick with the same weight for a few weeks until you are able to handle it without your back becoming sore(probably from week abdominals causing too much forward lean).

My back acts up sometimes, too. In my case, though, I tend to attribute it to dietary fluctuation which cause water retention. It's been good for a couple weeks now. however, after the bullshit I pulled over the last couple of days, I fully expect massive pain in the low back. Fortunately, I'm only squatting 3X3, so it shouldn't be too hard to manage. 5X5 would kill me today.

 

[getswoll]

I think there is a time and place for belt wear.... but not all the time, and especially not for every lift like some people do. In the end, I reckon that it's probably what your goals are and if you compete or not that would be a real determining factor.

GS

 

[MANWHORE]

When competing i say yes wear one but otherwise, no .. Your body will get used to having it and won't be as strong without it

 

[ironaddict1985]

you guys know the guys at the gym that wear belts for every single workout, regardless of what they are working. arrrrggggghhh piss me off!

 

[Dr.B.PT]

The research shows that you should only wear a belt when doing heavy triples and singles. Other than that, you should not rely on the belt. The belt will not help stabilize your spine as much as you think. I participated in a study that showed you can actually get just as much lumbar spine flexion regardless of the belt or not. If you are getting pain with squats, I would have to agree with the earlier mentioning of muscle imbalances. It's not your rectus abdominis as someone said. You would grealty benefit from more core work...e-mail me if you have any more questions.

Good luck

 

[Thickneck]

I wear one for squats,deads and bent rows.

 

[Ramstein II]

If your back is getting pumped from squats, then that's an indication that your back is flexing and extending. Are you going so low that you round your back on the bottom? Are you bending at the waist when squating as in doing a good morning? Regardless of whether you go with belt or not, your back should not be getting pumped. It used to happen to me when I did shoulder width stance deep squats. Great leg development, but it overworked my lower back. I'd check your form, bro.

As for your belt question, obviously opinions vary. I personally use one. I wear it on a loose level when loading the bar or even overhead pressing. It's not so much because it is compressing the spine (because it's only snug but not tight), it's more there to remind me to stay postured properly. That' s a consideration. I always used it for squating or deadlifts. I think the idea that it weakens the abs or back loses merit if you work those muscles directly. The purpose of the belt is to apply pressure to your abs which then flattens out your discs. It actually reduces lordosis which may seem counterintuitive if you believe extreme lordosis is the answer to lower back problems (I personally don't and am not a fan of McKensey exercises). See Zatsiorsky's book, the Science and Practice of Strength Training.

 

[Grizzly]

As for your belt question, obviously opinions vary. I personally use one. I wear it on a loose level when loading the bar or even overhead pressing. It's not so much because it is compressing the spine (because it's only snug but not tight), it's more there to remind me to stay postured properly. .

That reminds me, if you do decide to wear a belt, push your stomach out to meet the belt. Don't cinch the belt to meet your stomach.

 

[Meathead74]

Miyamoto K, Iinuma N, Maeda M, Wada E, Shimizu K. Related Articles, Links
Effects of abdominal belts on intra-abdominal pressure, intra-muscular pressure in the erector spinae muscles and myoelectrical activities of trunk muscles.
Clin Biomech (Bristol, Avon). 1999 Feb;14(2):79-87.
PMID: 10619094 [PubMed - indexed for MEDLINE]


OBJECTIVE: To evaluate the effects of abdominal belts on lifting performance, muscle activation, intra-abdominal pressure and intra-muscular pressure of the erector spinae muscles. DESIGN: Simultaneous measurement of intra-abdominal pressure, intra-muscular pressure of the erector spinae muscles was performed during the Valsalva maneuver and some isometric lift exertions. BACKGROUND: While several hypotheses have been suggested regarding the biomechanics of belts and performance has been found to increase when lifting with belts, very little is known about the modulating effects on trunk stiffness. At present, there is no reason to believe that spine tolerance to loads increases with belts. METHODS: An abdominal belt designed for weightlifting was used. Intra-abdominal pressure, intra-muscular pressure of the erector spinae muscles and myoelectric activities of trunk muscles (erector spinae, rectus abdominis and external oblique) were measured simultaneously during the Valsalva maneuver as well as three types of isometric lifting exertions (arm, leg and torso lift). A paired t-test was used to analyze for statistical differences between the two conditions (without-belt and with-belt) in intra-abdominal pressure, intra-muscular pressure of the erector spinae muscles and in the integrated EMG of the trunk muscles. RESULTS: Intra-muscular pressure of the erector spinae muscles increased significantly by wearing the abdominal belt during Valsalva maneuvers and during maximum isometric lifting exertions, while maximum isometric lifting capacity and peak intra-abdominal pressure were not affected. Integrated EMG of rectus abdominis increased significantly by wearing the abdominal belt during Valsalva maneuvers (after full inspiration) and during isometric leg lifting. CONCLUSIONS: Wearing abdominal belts raises intra-muscular pressure of the erector spinae muscles and appears to stiffen the trunk. Assuming that increased intra-muscular pressure of the erector spinae muscles stabilizes the lumbar spine, wearing abdominal belts may contribute to the stabilization during lifting exertions.


Meathead

 

[rodo4603]

how to burn fat without losing weight

im 5/11 195pounds im trying to burn fat but not lose weight what can i do? alot of people tell me not ot do alot of cardio because i will burn to much calories is that true im eating right what can i do

 

[jsupstarz]

It all depends on what you are doing. If you a squatting 85-90% of your max then yes where a belt. Squatting is all core! Don't overuse belts or wraps. Use only when needed. But your work sets shouldn't be 90% of your max, (only 1nce in a while) so therefore you don't wear a belt most of the time!