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When Should You Wear A Lifting Belt?

what's up everyone in this video I'm

going to talk about weightlifting bells

do they work should you wear one if so

when should you wear it almost everyone

I know who wears a bell

agrees that it helps them lift more

weight the only exception is beginners

who do not know how to properly breathe

embrace therefore they don't know how to

take advantage of the bell now there are

some people who believe that using a

belt is unnecessary and they say things

like if you can't lift the weight

without a belt you shouldn't be trying

it at all while I do agree that using

the belt helps me let more weight and/or

perform more reps with a given weight I

do not consider it cheating a belt does

not assist any of the joints involved in

the squad or the deadlift it doesn't

spring my knees open like a pair of knee

wraps it doesn't spring my hips open

like a squad suit would a belt simply

allows me to create more intra-abdominal

pressure before each rep I take a big

belly breath and brace down as if I was

going to be punched in the stomach

taking a big belly breath without a belt

causes my stomach to expand wearing a

belt prevents my stomach from expanding

this means there is the same amount of

pressure in a smaller container imagine

blowing a full breath of air into a

small balloon and a full breath of air

into a big balloon the smaller balloon

would be a stronger tighter balloon

basically wearing a belt allows me to

squeeze and brace harder than if I

wasn't wearing the belt mark Krupa toe

illustrates this point by saying you can

push harder against a loaded barbell

than you can against a broomstick

now all of this balloon container

broomstick talk is not rooted in

scientific studies it's just the way

that it makes sense in my head for

actual scientific studies on whether or

not a belt doesn't back to health check

out Gregg knuckles article that I will

link down in the description area

personally I believe that if a belt

helps you look more weight or if it

helps you perform more ups with a given

weight it's making you stronger and the

squat you are still supporting that

weight on your back you're still

standing up with the weight using your

legs it's not like the muscles or core

are completely shutting off in fact some

studies have shown that individuals who

wore

actually activated their core more than

individuals who didn't use a bell this

might be because the belt acts as a

proprioceptive cue reminding the lifter

to breathe and apply abdominal pressure

against the Bell now some people might

insist that just focusing on increasing

your bellies one rep max will

automatically increase your wondering

max with the Bell and I would agree now

with that said increasing your water max

with the Bell will still increase your

one rep max without a bell I have never

seen someone who squats

4:05 beltless and 4:35 with the belt

increase their belted one rep max squat

to 475 but still be stuck with a 405

fellas squat gaining strength with a

belt will help increase strength without

a belt as well I think of a lifting belt

as a tool that you can use to help

overload your body and push your limits

therefore making you stronger similar to

using straps for the deadlift or even

the alternate grip or the hook grip in

order to continue strengthening your

back even when your grip is starting to

fail however I do believe that the

majority of your training should be done

without a belt I frequently do 1 to 4

month training cycles where I don't use

a belt simply because it makes training

harder don't get too attached your

lifting belt I can't stand powerlifting

princesses who whine about forgetting

their belt or their knees sleeps there

are wrist straps there lifting shoes all

you really need is a barbell and some

iron suck it up buttercup also whenever

I train a beginner I never have them

wear a belt because they have so much

untapped potential I want to teach them

how to breathe how to brace how to grind

under a heavy barbell and then

eventually we can slap a belt on them

and have some fun

if you need to wear a belt every time

you lift because of past injuries like

hernias abdominal strain lower back

injuries go right ahead

better safe than sorry also I personally

know a few older gentleman 60 plus years

old who wear a belt every time they

train and I'm not going to question it

you're free to pull your old man card I

get asked a lot how much weight should I

be lifting before I use a belt and I

can't answer that question because

everyone has different starting points

I've seen beginners squat 300 pounds on

their first day I've worked with

beginners who started with the barbell

at 45 pounds give you general advice

like you should wait to use a belt in to

good squat two times your body weight

sounds nice but some people weigh 100

thousand don't be weigh 350 pounds it's

extremely difficult to tell someone when

to wear a belt when not based off of

strength standards what I'm going to do

instead is look at a few different types

of programs and I'm going to suggest

when to use your belt according to the

layout of the program let's take a look

at a linear progression program if

you're doing starting strength 3 by 5 or

strong lifts 5 by 5 I'm going to assume

that you are still a beginner avoid

using a belt as long as possible you are

still learning how to breathe brace and

grind under a heavy barbell like I said

earlier if you can't do this you are not

ready to use a belt I've noticed that

some beginners tend to relax their

midsection when they have the support or

the help of a belt this is wrong now try

to continue a linear progression as long

as you can without a belt once you stop

making progress try putting a belt on

and see if you can continue progress

once your progress is stopped with a

belt go ahead and start a new program so

the next type of programs I want to talk

about or what I would call default

progression programs so every month

you're Max's automatically increase a

good example of this is five-three-one

every month you increase you add 5

pounds you're up buddy lips and 10

pounds to your lower body lips so when

we look at a program like five three one

within each month there's a three-week

progression like heavier heaviest diello

next week same progression like heavier

heaviest so what I would suggest is on

the heaviest set of the month I would

suggest slapping a belt on so about 5.5

no about three three three no belt

on the last week five three one max the

heaviest set of the month I would

suggest putting a belt on another option

for those of you who are a little bit

more intermediate lifting a lot more

weight than the beginner you might

consider wearing a bill on your max rep

sense so on week one five five beltless

my max rep said I would wear a belt and

so on so I'll be wearing a belt on the

last set each week each day the Texas

method is another program that I would

consider to follow this default

progression you automatically have five

pounds to each training session each

week it's not quite linear progression

because the day's rotate between the

volume day a light day and a heavy day

in this case I would suggest wearing a

belt on your heavy day where you're

establishing a new five rep max so with

the Texas method you'd be wearing a belt

once a week the next type of program I

want to talk about would be considered a

conjugates style method maximum

repetition dynamic or heavy rep speed

work where you're rotating between that

every day every week now in this case I

would not want a bill on your speed days

because the percentages are so like 50

60 maybe 70 percent for very few number

of reps on your repetition day I would

also consider not wearing a belt because

I think there's value in doing higher

repetition for the squat and the

deadlift without a belt the only time I

would suggest using a belt for a matchup

dynamic type program would be under

maximum days because they're usually

handling 90% or above the next type of

programs that I want to talk about or

what I would consider user determine

programs so if you take a look at my

basic program that I offer on my website

at the start of each month the first

week of each month you test you're a

trip max or six rep max or four up max

and so on

one set will establish a new estimate of

one run max based on how much weight you

can lift for the given number of reps so

if you decide to wear a belt when you're

testing your repetition maxes and you

decide to non-water belt for the

following three weeks it might be much

heavier than anticipated because you

were doing beltless training based off

of a belted one right max so in short

wrapping up I would suggest not using

the belt unless you're handling 90% if

you're wondering max for above your old

it's your heavy day your test day where

you're testing your one run max or maybe

a repetition max or you're training for

a competition if you're a power lifter

you need to get familiar with using a

belt use the belt when you need it don't

when you don't so that's it guys thank

you very much for watching hope you

learned something

sorry this video was a little

wishy-washy I don't have a definitive

answer of when exactly you should use a

belt but they work and you can't use

them nothing wrong with it don't go

overboard don't be a power lifting

princess and always remember turn on

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