Hernias and Deadlifts/Squats

FrnkLft

So I recently had to recalculate my 5/3/1 Est. 1RM for Deadlifts because I was repping 85% for 15-20 reps on my final set.

Anyways, wether you know about 5/3/1 or not this meant an increase of 50 lbs over my previous PR. So while I know I'll keep good form and be careful this Friday when I try the weight for the first time, I'm seriously worried about hernias now.

I've read that belts protect the abdomen but the pressure could send your organs into your *kitten*. God I really want to avoid this... lol

Anyone with experiance able to chime in on this?

hockeylouis

I recently was out for about 4 weeks because I lifted too much when doing reg. squats with a barbell. I had bad form and BOOM, injured. I go to Worlds Gym in SD and I got a little cocky wanting to be all big and tough with all the other pro and amateur bodybuilders/physique guys and girls, I put too much weight on.
Anyway my point is... don't do too much weight. I'm 35 and an ex college hockey goalie. I used to squat all the time using weight. But not anymore. It's not worth it. Me, personally... I'm gonna move to lunges, body weight squats, etc.
And if you insist on doing squats... do it with a trainer or a partner who can watch you and coach you consistently. I don't know anything about using belts. Again... I asked myself and maybe you can ask yourself the same question... is it really worth the risk of injury?
I guess you may not know until you actually injure yourself like I did. Good Luck out there. BTW I love MyFitnessPal, it's revolutionized how I eat (chronic overeater since a little kid... ok when I was playing hockey but not at 35. Ha!)

chubby_checkers

http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

I'd ask your question in the group that I posted. Most of the people there are lifters and you'll get more knowledgeable responses.

n3ver3nder

Several issues here.

One, 5/3/1 is a program designed for advanced lifters. For people who physically cannot recover from setting a new RM more than once a month. You'll have faster results on a linear progress style program, such as Stonglifts or Starting Strength, or if you have used those and outgrown them before, then an intermediate program such as Texas Method or Madcow 5x5 would be prudent.

Two, Correct Belt Usage. A belt is there for something to push your abs against. This is to create extra internal abdominal pressure, to keep your trunk more stable. It makes using the Valsalva technique easier. Please google this if you do not understand, because you should be utilising it, if you are doing compound lifts.

Three, Hernias. In and of themselves, Squats/Deads do not cause hernias. Belts do not cause hernias. The Valsalva technique does not cause hernias.
However, if you were to develop a hernia, these things all lead to extra internal abdominal pressure, which will make the pre-existing weakness in tissues worse, leading to a hernia sooner than if you were not doing them. Does that make sense?