Quick question.

IamOnMywayNow

So I want to cut some of my squats down from 5x5. I know that 3x5 is the next step but can I do 5x3? The reason I am asking is because when doing squats I can do 3 reps with good form but when I get to the 4th and 5th rep I start to get out of breath and a little dizzy. So would 5x3 ( 5 sets of 3 reps) be ok to do?

kirabob

I guess it depends on what you mean by 'ok'. There certainly isn't any rule against doing it that way. I"m curious though - why do you think you are getting out of breath and dizzy? Are you taking a full exhale/inhale between reps? If I'm really working hard, I will take an extra breath between my reps- never takes more than 5-10 seconds, so I don't consider it a set-ender. Just seems that maybe you could tweak something to help with your breath control, and drop to 3x5, rather than drop down to 3 reps, which probably will significantly impede your rate of progression. Hopefully one of the more experienced folks will pop in!

IamOnMywayNow

I am taking a full breath going into my squat and I exhale when I get to the top. Then I take another deep breath and go into my next one..........maybe I am breathing too fast almost like I am hyperventilating? I do take extra breathes though on my 4th and 5th reps because at that point I feel dizzy. I posted a form check video and I noticed that with all my sets I do the same thing I do 3 reps then the 4th and 5th I have to take a few more breaths to be able to finish them. I will try to take a few more breaths between all of the reps and see if it helps. I guess I am trying to find that spot where I can complete them in a timely manner and not sitting there taking too much time between reps because then I get worn out just having the heavy weight on my back..........aaarrgg! Sorry for all the rambling! Thank you so much for your help:)

lwoodroff

As well as breathing (i have to do that too, extra breaths later in the set) have you considered deloading and working back up? :-)

DaniH826

The only reason to even hold your breath would be the Valsalva maneuver, which pumps air into your tummy and helps you stabilize your core. Otherwise, holding your breath does absolutely nothing and isn't anything magical that's required for lifting. You can just as well inhale during the descent and exhale during the ascent if you don't want to do Valsalva breathing, and again the purpose of Valsalva is to breathe all the way into your abdomen and not just simply your lungs.

If you're out of breath during just one squat, then check your squat speed and squat a little faster, would be my suggestion, and keep it rhythmic. I've never had that issue personally so I'm not sure what else to suggest here.

Or just skip Valsalva altogether and try just breathing in and out during the squat. I don't use Valsalva for bench press or OHP and that works well for me also.

tameko2

I'm not sure if I understood what your breathing pattern was like, but what it should be is:

breath in, partial valsalva, go down and up. When up, pause and take a couple of breaths normally, as needed.

Or breathe in on the way down, breathe out on the way up -- but I recommend the other way, as you will NEED to learn to do it to increase your weights. Its very important for core stability.

ETA: but to emphasize - there's absolutely no reason not to stop and breathe in between reps. I typically take several breaths, it probably sounds like I'm panting a little (I am) in between reps.

IamOnMywayNow

Thanks ladies!! I was trying to do my squats fast so I guess I was breathing to fast also. I will do the breath in, do my squat, exhale at the top and take a few extra breaths before I do my next squat. Thanks again so much for he help!!

Will_Thrust_For_Candy

I agree with the other ladies and I would also say to slow it down a bit too. While you don't want to "rest" between reps, this really is not a race. You will also better avoid injury if you are not rushing through the movements. If you still find that you are having difficulty after working on your breathing, I would say to deload and work on your form, including breathing and timing, all over again. While there isn't anything saying that 5x3 is bad, I don't think that it's a wise decision when there is a flaw in technique.

Good luck!