February 2020 - 11

TIP FROM THE
TRENCHES
How to breathe during a lifting set
Just about every practitioner's answer to this
question is to exhale during the positive (raising)
phase of a repetition, and inhale during the negative
(lowering) phase. However, maintaining this strict
breathing rhythm can prove to be difficult as a set
progresses, especially during high-effort sets.
The crucial coaching point regarding breathing is
Is there a reliable formula for estimating onerepetition
maxes (1-RM)?
I've seen and worked with several different 1-RM
prediction formulas over the years. These formulas are
primarily based on the relationship between muscular
strength and muscular endurance.
Two formulas that seem to be among the most popular
are the Brzycki equation (devised by Matt Brzycki) and
the Epley equation (devised by Boyd Epley). Both Brzycki
and Epley are highly regarded in the field of strength and
conditioning, and their equations have stood the test of
time for more than 25 years. Here they are:
* Brzycki's formula: weight lifted / (1.0278 - 0.0278X).
X equals the number of reps performed.
* Epley's formula: (0.033X) x (weight lifted) + weight
lifted. X equals the number of reps performed.
Brzycki's formula may be more accurate for five
repetitions done to fatigue, while Epley's formula may be
more accurate for three repetition to fatigue range.
It must be stated that genetic factors (e.g., muscle
fiber type/distribution, lever lengths) can skew some
to avoid holding the breath for a prolonged period
of time, which can invoke what's called the Valsalva
maneuver. The Valsalva maneuver increases the
pressure in the abdominal and chest cavities, which
can hamper the return of blood to the heart. Hence,
the brain may be deprived of blood and oxygen,
which could result in the loss of consciousness.
The bottom line on breathing is simple: Keep
doing it. Regardless of whether it's a strict exhale on
the positive, inhale on the negative cadence or vice
versa, make a conscious effort to breathe.
results. However, those same factors can affect true 1-RM
testing. These equations simply offer a viable option when
conducting strength testing. The important factor is to
keep whatever strength testing you perform consistent for
reliability purposes. This is staying true to the principle
of specificity.
Ken Mannie is the head strength/conditioning coach at
Michigan State University. To contact him about this topic
or anything else you've read in Powerline, send him an
email at mannie@ath.msu.edu.ks.
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