Reply
Results 1 to 10 of 10
  1. #1
    Training Hard Andalite's Avatar
    Join Date: Jun 2005
    Location: Mumbai, Maharashtra, India
    Posts: 10,476
    Rep Power: 17481
    Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000)
    Andalite is offline

    Power Breathing and Growth Hormone by Aaron Ellis

    Power Breathing and Growth Hormone

    by

    Aaron Ellis

    There has been a lot of talk of late about power breathing and its effect on strength. Power breathing is performed by taking a slow deep breath through the nose about 75% of your lung capacity. Breathe in to the stomach using the diaphragm donít just raise the chest. Exhale through the mouth plugging your teeth with your tongue and hiss while tensing the abs until a full contraction has been obtained. Rest and repeat up to 5 sets of 5. Pavel also recommends contracting your glutes and to tuck your tail under. This technique builds great abdominal definition and greatly increases overall strength. Anyone that has given the twenty-rep breathing squat program ago will agree, it promotes massive gains in overall body mass- including your arms and chest, as well as strength and the 3 deep breaths between each rep is the key to these gains.

    What has this got to with growth hormone? I was reading some of my university text on strength and conditioning and looked up growth hormone for some interesting reading. I came across something that struck my attention. Growth hormone levels increase in response to breath holding and hyperventilation alone (1), and has been found to be responsive to variety of exercise stressors including resistance exercise. This prompted me to do some more research on a possible link between power breathing strength gains and growth hormone.

    Iím not going to give definite conclusion on a link between two, but going present some information I sourced on growth hormone and let you decide.

    Growth hormone is a polypeptide hormone secreted in a burst like manner from the anterior pituitary gland it is intimately involved with the growth of skeletal muscle and many other tissues in the body. Not only is it important for normal growth and development but it also appears to play a vital role in adapting to the stress of resistance training.

    The roles of growth hormone are listed here (2):

    * Decreases glucose utilization
    * Decreases glycogen synthesis
    * Increases protein synthesis
    * Increases utilization of fatty acids
    * Increases fat break down
    * Stimulates cartilage growth


    The secretion of growth hormone and the amount in the blood varies according to the time of day, with the highest levels observed during sleep. The pulses are secreted in different amounts throughout the day, and exercise appears to increase their amounts. Growth hormone releases during sleep are involved in various tissue repair mechanisms in the body. Thus, Buckler (3) hypothesized that it is possible that growth hormone secretion and release may directly influence adaptations of the contractile unit of muscle and expression of strength.

    Growth hormone in addition to directly stimulating protein synthesis in various tissues, especially in muscle tissues, causes production of insulin-like growth factors. This results in conditions that promote tissue repair in general and, perhaps, recovery following resistance exercise (4). Resistance exercises like- deadlifts and squats- probably cause all skeletal muscles to grow because they are strenuous enough to trigger large growth hormone releases and also put enough tension on all your muscles and bones to activate the growth factor in them (5).

    Altering your breathing pattern alone, without any additional exercise, may affect secretions of growth hormone. Either hyperventilation or breath holding by themselves causes a 1.5 to 5.5 fold of growth hormone secretions (1). Holding your breath during exercise is not advisable, deep and frequent breathing- in rhythm with exercise- is advisable and helps in other ways than just influencing hormones. As Pavel teaches, it delays fatigue, helps force application and stabilization of the body.

    This is where the effect of power breathing may come in. The slow exhaling under pressure may decrease oxygen in the body synonymous with hyperventilation and breath holding. The high muscular tension created in the abdominal muscles simulates a brace for heavy load bearing exercises like deadlifts or squats. In addition one learns how to better control the abdominal muscles for core stabilization during all other exercises. The combined affect could be a release in growth hormone, boosting recovery and the adaptation of the muscle fibres, there by increasing strength. I donít know for sure, but I do know that Power Breathing works and even works better if you use a hose and a big bucket of water. Give it a go.

    Aaron Ellis, AKA Comrade Azza, has been involved in strength training and muay thai training for 10 years. He is the current ISKA light middleweight Australian champion and currently in his 3rd year of study in Sport and Exercise Science.

    References

    1. Djarova, T., A. Ilkov, A. Varbanova, A. Nikiforova, and G. Mateev. Human growth hormone, cortisol, and acid-base balance changes after hyperventilation and breath-holding. Int. J. Sports Med. 7:311-315. 1986.
    2. Baechle, Thomas R., Editor. Essentials of strength training and conditioning/ National Strength and Conditioning Association. 1994.
    3. Buckler, J.M. The relationship between exercise, body temperature and plasma growth hormone levels in a human subject. J. Physiology. 214:25-26. 1971.
    4. Daughaday, W.H., and P. Rotwein. Insulin-like growth factors I and II. Peptide, messenger ribonucleic acid and gene structures, serum and tissue concentrations. Endocrine Rev. 10:68-91. 1989.
    5. Kurtz, Thomas. Growth hormone. Stadion News 9:4 Fall 2002. www.stadion.com

    source: http://www.dragondoor.com/articler/mode3/299/

    Andalite
    Instagram
    https://www.instagram.com/rhinomight/
    Reply With Quote

  2. #2
    Banned TheCore's Avatar
    Join Date: Jan 2006
    Location: The Netherlands
    Posts: 3,588
    Rep Power: 0
    TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50)
    TheCore is offline
    This technique also flattens the stomach! I use it every morning together with the vacuum

    Those two "exercises" seem to be forgotten!
    Reply With Quote

  3. #3
    Training Hard Andalite's Avatar
    Join Date: Jun 2005
    Location: Mumbai, Maharashtra, India
    Posts: 10,476
    Rep Power: 17481
    Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000)
    Andalite is offline
    Originally Posted by TheCore
    This technique also flattens the stomach! I use it every morning together with the vacuum

    Those two "exercises" seem to be forgotten!
    hey....so do i..... and i have a flat stomach although i rarely do abs...!!!
    Instagram
    https://www.instagram.com/rhinomight/
    Reply With Quote

  4. #4
    Banned TheCore's Avatar
    Join Date: Jan 2006
    Location: The Netherlands
    Posts: 3,588
    Rep Power: 0
    TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50)
    TheCore is offline
    Breathing exercises seem to be underrated by most people (or they simply don't know about them), they are great! Every athelete should do them, they have many benefits!!!

    Edit; everybody should do them, not only athletes!!!
    Reply With Quote

  5. #5
    Training Hard Andalite's Avatar
    Join Date: Jun 2005
    Location: Mumbai, Maharashtra, India
    Posts: 10,476
    Rep Power: 17481
    Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000)
    Andalite is offline
    Originally Posted by TheCore
    Breathing exercises seem to be underrated by most people (or they simply don't know about them), they are great! Every athelete should do them, they have many benefits!!!

    Edit; everybody should do them, not only athletes!!!
    thats how i got strong....my judo sensei used to make us do a LOT of deep breathing exercises.....

    Andalite
    Instagram
    https://www.instagram.com/rhinomight/
    Reply With Quote

  6. #6
    Banned TheCore's Avatar
    Join Date: Jan 2006
    Location: The Netherlands
    Posts: 3,588
    Rep Power: 0
    TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50) TheCore will become famous soon enough. (+50)
    TheCore is offline
    Same here, my sensei also taught us how to do them
    Reply With Quote

  7. #7
    Training Hard Andalite's Avatar
    Join Date: Jun 2005
    Location: Mumbai, Maharashtra, India
    Posts: 10,476
    Rep Power: 17481
    Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000) Andalite is a splendid one to behold. (+10000)
    Andalite is offline
    Originally Posted by TheCore
    Same here, my sensei also taught us how to do them
    awesome...

    Andalite
    Instagram
    https://www.instagram.com/rhinomight/
    Reply With Quote

  8. #8
    Registered Loser monkeydan's Avatar
    Join Date: Feb 2005
    Location: Location, Location
    Age: 43
    Posts: 1,455
    Rep Power: 1184
    monkeydan is a jewel in the rough. (+500) monkeydan is a jewel in the rough. (+500) monkeydan is a jewel in the rough. (+500) monkeydan is a jewel in the rough. (+500) monkeydan is a jewel in the rough. (+500) monkeydan is a jewel in the rough. (+500) monkeydan is a jewel in the rough. (+500) monkeydan is a jewel in the rough. (+500) monkeydan is a jewel in the rough. (+500) monkeydan is a jewel in the rough. (+500) monkeydan is a jewel in the rough. (+500)
    monkeydan is offline
    Whilst I agree that breathing exercises are excellent, trying to justify them because of growth hormone is a bit much in my opinion. Loads of things increase GH secretion (including starvation) but starving yourself would just produce a sh!tty workout and wouldn't be worth it.

    Yarsheski did experiments with injectable GH which found no effect on muscle growth. The doses were higher than those that would be produced naturally. Although LBM did increase slightly, there was no increase in contractile proteins and it was therefore theorised that water and connective tissue accounted for the increase.

    But anyway, perhaps this criticism is a little unfair because, as I said, I think breathing exercises are awesome. I just like to see things recommended for the right reasons, I guess.
    Awesome. Awesome to the max.
    Reply With Quote

  9. #9
    Registered User slippy's Avatar
    Join Date: Dec 2005
    Posts: 534
    Rep Power: 212
    slippy is on a distinguished road. (+10) slippy is on a distinguished road. (+10) slippy is on a distinguished road. (+10) slippy is on a distinguished road. (+10) slippy is on a distinguished road. (+10) slippy is on a distinguished road. (+10) slippy is on a distinguished road. (+10) slippy is on a distinguished road. (+10) slippy is on a distinguished road. (+10) slippy is on a distinguished road. (+10) slippy is on a distinguished road. (+10)
    slippy is offline
    The roles of growth hormone are listed here (2):

    * Decreases glucose utilization
    * Decreases glycogen synthesis
    * Increases protein synthesis
    * Increases utilization of fatty acids
    * Increases fat break down
    * Stimulates cartilage growth
    What the article is really discussing is the role of hypoxic stress (i.e. breath holding) for secondary hypertrophy stimulus, which is localized rather than systematic. In other words, whatever you work will get most of the benefits. Whatever you don't, won't, unless large muscles were worked in that session (and only then in regards to LBM:fat recomposition.)

    To break it down . . .

    Decreased glucose utilization => AMPK response
    Decreased glycogen synthesis =>High ATP production => AMPK response (followed by increased glycogen synthesis post-workout)
    Increased protein synthesis => AMPK => akt => mTOR response (post-WO)
    Increased utilization of fatty acids => AMPK response
    Increases fat break down => AMPK response
    Stimulates cartilage growth => lactic acid in area stimulates tendon/ligament growth

    Basically any method that stresses the ATP-CP system will accomplish the above. Low carbs/low glycogen. Oxygen deprivation (such as high altitude environments, breath holding, or occlusion-style training.) High volume. Cardio. Lactate training or burn sets. Superset-style circuit training.

    The breathing technique is great. If you do abdominal exercises, doing the breathing technique in conjunction effectively works the transversus abdominus AND increases the intensity of the abdominal contraction.

    It's not hard to add some of this to your current workout. After all the heavy set work is done, add one burn set per bodypart region. 12-20 slow reps at a light weight, non failure.

    Whatever you do, make sure to eat generous amount of carbs post-WO.
    I need direction to perfection
    Reply With Quote

  10. #10
    Registered User iamarcin's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 37
    Posts: 604
    Rep Power: 177
    iamarcin is on a distinguished road. (+10) iamarcin is on a distinguished road. (+10) iamarcin is on a distinguished road. (+10) iamarcin is on a distinguished road. (+10) iamarcin is on a distinguished road. (+10) iamarcin is on a distinguished road. (+10) iamarcin is on a distinguished road. (+10) iamarcin is on a distinguished road. (+10) iamarcin is on a distinguished road. (+10) iamarcin is on a distinguished road. (+10) iamarcin is on a distinguished road. (+10)
    iamarcin is offline
    in case anyone forgot....
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts