{"id":1765763,"date":"2022-12-07T06:30:04","date_gmt":"2022-12-07T11:30:04","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1765763"},"modified":"2022-12-07T08:34:01","modified_gmt":"2022-12-07T13:34:01","slug":"training-methods-on-trial-breathing-squats","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/training-methods-on-trial-breathing-squats\/","title":{"rendered":"Training Methods On Trial: Breathing Squats"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"&quot;\"><div class=\"counts mashsbcount\">12<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Ftraining-methods-on-trial-breathing-squats%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1765763&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><div class=\"post\" itemprop=\"articleBody\">\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/9c3af8adce23d67d82afaf8de3a10d9597e70a53.jpeg\" data-download-href=\"\/uploads\/short-url\/mi4Pwvd0IibHFnUM0EzazZaZCsr.jpeg?dl=1\" title=\"Breathing-Squats\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/9c3af8adce23d67d82afaf8de3a10d9597e70a53_2_690x282.jpeg\" alt=\"Breathing-Squats\" data-base62-sha1=\"mi4Pwvd0IibHFnUM0EzazZaZCsr\" width=\"690\" height=\"282\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/9c3af8adce23d67d82afaf8de3a10d9597e70a53_2_690x282.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/9c3af8adce23d67d82afaf8de3a10d9597e70a53.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/9c3af8adce23d67d82afaf8de3a10d9597e70a53.jpeg 2x\" data-dominant-color=\"202333\" \/><\/a><\/div>\n<h3>\nAre High-Rep Squats Worth It?<\/h3>\n<blockquote>\n<p>Sure, it\u2019s a big lift with big benefits, but is it worth doing with super high, heavy reps? Here\u2019s the truth about breathing squats.<\/p>\n<\/blockquote>\n<hr \/>\n<h3>\nThe Truth About Hyped-Up Training Methods<\/h3>\n<p>The training world is full of legendary (and often overhyped) methods and systems. Are they always effective or even worth your time? Despite the anecdotes you may see from people who use them, don\u2019t forget that they likely don\u2019t have the same genetics (or pharmacist) as you.<\/p>\n<p>Let\u2019s take an objective look at some of those legendary training methods. Are they as effective as some believe them to be? I\u2019ll give you my verdict, and whether you agree or disagree, drop your thoughts in the comments.<\/p>\n<p>Let\u2019s start with breathing squats.<\/p>\n<h3>\nWhat Are Breathing Squats?<\/h3>\n<p>Breathing squats are sets of high-rep back squats (20 is the standard), and you don\u2019t rack the weight at any time during these reps. If you need \u201crest,\u201d you hold the bar in the top position and breathe. They\u2019re hard and heavy, so you\u2019ll take deep breaths between reps in the set\u2019s second half to survive.<\/p>\n<p>Not too bad, you say? Well, sure, except that you must perform those 20 reps with a load you\u2019d normally use for a set of 10, so roughly your 12-rep max.<\/p>\n<p>To be able to reach those 20 reps with a 12RM, you use a form of <a href=\"https:\/\/www.t-nation.com\/training\/tip-the-rest-pause-bench-press\/\">rest\/pause<\/a> by taking 3-5 deep breaths in between reps once you\u2019ve done the first 10.<\/p>\n<p>Taking 3-5 deep breaths is 8-12 seconds of rest, which will allow you to get one more rep in. Repeat the process until you reach 20. Those who\u2019ve done a true breathing squat set know that very few things compare when it comes to feeling like total crap after a single set of one exercise.<\/p>\n<p>To be clear, breathing squats are not simply doing 20 reps of squats. It\u2019s doing 20 reps in a single set with a load you\u2019d normally use for a set of 10.<\/p>\n<p>Typically, a program in which the breathing squats were the central element had you perform that one set of squats twice a week.<\/p>\n<h3>\nThe Impressive Claims<\/h3>\n<p>When breathing squats were finding their way into strength training lore, the writing style in magazines (and later in books) was quite different than today. Articles were more hyperbolic, to say the least.<\/p>\n<p>For example, the full title of the book by Randall Strossen was: \u201cSuper Squats: How to gain 30 pounds of muscle in 6 weeks.\u201d That was the \u201cmodern\u201d book that reintroduced breathing squats in 1989.<\/p>\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/9dd082fd30a63be2fccc0176b2b84b6c89bf85d3.jpeg\" data-download-href=\"\/uploads\/short-url\/mw5HdwhE4IPDzLkP1kYmK4wbznd.jpeg?dl=1\" title=\"Super Squats\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/9dd082fd30a63be2fccc0176b2b84b6c89bf85d3_2_689x388.jpeg\" alt=\"Super Squats\" data-base62-sha1=\"mw5HdwhE4IPDzLkP1kYmK4wbznd\" width=\"689\" height=\"388\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/9dd082fd30a63be2fccc0176b2b84b6c89bf85d3_2_689x388.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/9dd082fd30a63be2fccc0176b2b84b6c89bf85d3_2_1033x582.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/9dd082fd30a63be2fccc0176b2b84b6c89bf85d3.jpeg 2x\" data-dominant-color=\"D9D5E0\" \/><\/a><\/div>\n<p>That claim is conservative compared to what you could\u2019ve found in magazines from the 50s and 60s, where authors claimed you could gain up to 100 pounds.<\/p>\n<h4>\nSo, we have our first claim:<\/h4>\n<p>Breathing squats will add muscle at a very rapid pace. High-rep squats were said to be a \u201cgrowing exercise\u201d that would make all of your lower body muscles grow without needing much else.<\/p>\n<h4>\nThen there\u2019s our second claim:<\/h4>\n<p>Breathing squats will build muscle all over, not just the legs, glutes, and trunk, but everywhere.<\/p>\n<h4>\nThis is the third (more updated) claim:<\/h4>\n<p>The breathing squat helps overall growth via increased testosterone and\/or growth hormone levels.<\/p>\n<h4>\nAnd the fourth claim:<\/h4>\n<p>The deep, forced breathing during the squat expanded the rib cage, which made your chest and whole upper body look bigger, especially if combined with barbell pullovers, often included with the 20-rep squats.<\/p>\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/1676d8c8f5e425ab6f4d191312645659138921a9.jpeg\" data-download-href=\"\/uploads\/short-url\/3cJ8dfCLxWcTxFh4NWZwH1dksTn.jpeg?dl=1\" title=\"How-to-Squat\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/1676d8c8f5e425ab6f4d191312645659138921a9_2_689x388.jpeg\" alt=\"How-to-Squat\" data-base62-sha1=\"3cJ8dfCLxWcTxFh4NWZwH1dksTn\" width=\"689\" height=\"388\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/1676d8c8f5e425ab6f4d191312645659138921a9_2_689x388.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/1676d8c8f5e425ab6f4d191312645659138921a9_2_1033x582.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/1676d8c8f5e425ab6f4d191312645659138921a9.jpeg 2x\" data-dominant-color=\"3C2E3F\" \/><\/a><\/div>\n<h3>\nDo The Claims Hold Up?<\/h3>\n<h4>\nClaim One: Breathing squats will build huge legs by themselves.<\/h4>\n<p><strong>Verdict:<\/strong> The breathing squat set done two or three times a week is sufficient to develop the lower body, especially if you have shorter legs and a longer torso. You might want to add a few sets of leg curls and calf raises to fill in the gaps.<\/p>\n<p><strong>Analysis:<\/strong> In the book \u201cSuper Squats,\u201d breathing squats are almost the only exercise for the legs. Besides the one set of 20 reps, you do 3 sets of 20 calf raises and one set of stiff-legged deadlifts for 15 reps. The book also gives an abbreviated program with only the squat.<\/p>\n<p>Let\u2019s first look at the program\u2019s effectiveness from an \u201ceffective reps theory\u201d perspective. An effective rep is a repetition that strongly affects growth stimulation. To be effective, a rep must recruit a high amount of fast-twitch fibers and put a high level of tension on those fibers (the slower you go, despite trying to go fast, the more tension there is on the fibers). Basically, only reps that require a high level of effort combine the elements necessary to stimulate growth.<\/p>\n<p>In a normal set, only the 5-6 reps prior to hitting failure are considered \u201ceffective\u201d reps. For example, if you\u2019re using your 12RM (a weight in which you\u2019d hit failure on the 13th rep), reps 6-12 would be effective. Reps 1 to 5 would simply serve as activation and pre-fatigue to reach the effective ones.<\/p>\n<p>How many of those effective reps do you need to promote growth? For non-beginners, 25 reps per week seems to be the number where significant muscle growth can happen. Up to 30-35 per week might be even more effective. Doing too many might backfire, especially if done for all muscle groups.<\/p>\n<p>How many effective reps does the breathing-squat protocol give you? If you do it properly (20 reps with a load you\u2019d typically use for 10 reps, using rest\/pauses with deep breaths during the set), a set should provide you with 15 effective reps.<\/p>\n<p>In the initial 10 reps, only the last 5 will be maximally effective. But from that point on, any added rep is an effective rep, for a total of 15. To be safe, let\u2019s say that a proper set of breathing squats will give you between 13 and 16 effective reps.<\/p>\n<p>According to most sources using it as the main exercise in a program, the breathing squats are done twice a week (sometimes three times). That would provide us with 26 to 32 effective reps for the lower body. Enough to stimulate significant, even maximal, growth? Probably.<\/p>\n<p>But can the squat alone build the entire lower body? Almost! It significantly involves the quadriceps, glutes, lower back, and adductors. But it doesn\u2019t hit the hamstrings and calves that much \u2013 probably not enough to make them grow maximally.<\/p>\n<p>Also, the back squat might not be very effective for the quads of people with long legs, short torsos, and short tibias relative to their femurs. That body structure will bias the glutes and lower back by turning the back squat into a hingey squat. For them, a safety-bar squat or back squat with heels elevated would be a better option for the breathing squat routine. (Don\u2019t try it with front squats!)<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/eb6e55c1e9b104b8ce29da1ca8435234601374d3.jpeg\" alt=\"Bar-Squats\" data-base62-sha1=\"xAIB1z6DgM2hHlMEe7f7WQuYHUn\" width=\"620\" height=\"349\" \/><\/p>\n<h4>\nClaim Two: Breathing squats will make the whole body grow.<\/h4>\n<p><strong>Verdict:<\/strong> While the squat is a very good exercise, it doesn\u2019t have the capacity to grow muscles that do not dynamically contract and are under sufficient tension. So, no, at least not from the mechanical tension side of the hypertrophy equation. The squat by itself will not grow a big upper body.<\/p>\n<p><strong>Analysis:<\/strong> The way breathing squats are presented in Super Squats, you get the impression that other exercises are superfluous and the squat, by itself, will grow everything.<\/p>\n<p>Ironically, the routine presented in Super Squats (and other programs built around the breathing squat) includes a lot more volume for the upper body than the lower body.<\/p>\n<p>Here\u2019s the actual program prescribed in Super Squats:<\/p>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th><\/th>\n<th>Exercise<\/th>\n<th>Sets<\/th>\n<th>Reps<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A.<\/td>\n<td>Seated Behind the Neck Press<\/td>\n<td>3<\/td>\n<td>10<\/td>\n<\/tr>\n<tr>\n<td>B.<\/td>\n<td>Bench Press<\/td>\n<td>3<\/td>\n<td>12<\/td>\n<\/tr>\n<tr>\n<td>C.<\/td>\n<td>Bent Over Row<\/td>\n<td>2<\/td>\n<td>15<\/td>\n<\/tr>\n<tr>\n<td>D.<\/td>\n<td>Standing Curl<\/td>\n<td>2<\/td>\n<td>10<\/td>\n<\/tr>\n<tr>\n<td>E.<\/td>\n<td>Breathing Squat (using 10RM)<\/td>\n<td>1<\/td>\n<td>20<\/td>\n<\/tr>\n<tr>\n<td>F.<\/td>\n<td>Pullover<\/td>\n<td>1<\/td>\n<td>20<\/td>\n<\/tr>\n<tr>\n<td>G.<\/td>\n<td>Stiff-Legged Deadlift<\/td>\n<td>1<\/td>\n<td>15<\/td>\n<\/tr>\n<tr>\n<td>H.<\/td>\n<td>Pullover<\/td>\n<td>1<\/td>\n<td>20<\/td>\n<\/tr>\n<tr>\n<td>I.<\/td>\n<td>Calves Raise<\/td>\n<td>3<\/td>\n<td>20<\/td>\n<\/tr>\n<tr>\n<td>J.<\/td>\n<td>Crunch<\/td>\n<td>2<\/td>\n<td>25<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>That\u2019s 12 sets for the upper body and 5 sets for the lower body, including calves. If we take calves out, that\u2019s 2 sets for the lower body.<\/p>\n<p>I\u2019m sure people built their whole body using this routine. But I\u2019d say that the 15 sets (2 or 3 times per week) for the upper body had more to do with the upper body development than the single set of squats.<\/p>\n<p>Objectively, two things could lead to a significant amount of muscle growth:<\/p>\n<ul>\n<li>Imposing sufficient mechanical tension on the fibers of a muscle while it\u2019s lengthening and shortening.<\/li>\n<li>A very high amount of anabolic hormones can, theoretically, increase overall muscle mass even without direct stimulus.<\/li>\n<\/ul>\n<p>So, are the upper body muscles under enough mechanical tension to promote growth? Probably not. The \u201ccore\u201d muscles might get some stimulation and get stronger. But the arms, delts, pecs, and upper back don\u2019t work dynamically and aren\u2019t under a high level of tension. Mechanical loading can thus not promote growth in the upper body while squatting.<\/p>\n<p>This is something I\u2019ve observed quite a bit in athletes like speed skaters who squat but don\u2019t train the upper body. Speed skaters don\u2019t do any upper body work because not only is it not useful, but too much mass in the upper body hurts when they get to the turns on the rink. I\u2019ve seen speed skaters with very big legs and zero upper body. They looked like the halves of two different people glued together.<\/p>\n<p>I\u2019ve seen plenty of athletes with big legs and no upper body from only squatting, but I\u2019ve never seen anyone get a huge (or even decently muscular) upper body by doing only squats. Those who claim the squat gave them growth all over were all doing plenty of upper body work.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/c9b51cb5dc021d8f13a0fbbcfe809d720b6cd83c.jpeg\" alt=\"Testosterone-Testing-Is-Completely-Bogus\" data-base62-sha1=\"sMo09OczE88wdPIl3xjvrtaPwcI\" width=\"620\" height=\"349\" \/><\/p>\n<h4>\nClaim 3: Breathing squats will trigger overall growth by increasing anabolic hormone levels.<\/h4>\n<p><strong>Verdict:<\/strong> Meh. Don\u2019t put too much faith in the \u201canabolic hormones\u201d argument regarding the squat leading to overall muscle growth.<\/p>\n<p>The squat, even in breathing-squat style, will not directly lead to hypertrophy in upper body muscles. However, it might have an indirect effect:<\/p>\n<p>It might help you develop a stronger neural drive, which can be used to improve fast-twitch fiber recruitment in your other exercises, making them more effective. And training hard on squats might automatically mean you\u2019re training harder on everything else.<\/p>\n<p><strong>Analysis:<\/strong> Let\u2019s start by considering two scientific facts:<\/p>\n<ol>\n<li>\n<strong>Testosterone can add muscle mass even without a training stimulus.<\/strong> Don\u2019t believe me? Go take a look at <a href=\"https:\/\/forums.t-nation.com\/t\/do-steroids-work-even-if-you-dont-work-out\/\">this article by Chris Shugart<\/a>. He quotes a study showing that men using 600mg of testosterone\/week, who did not train, gained more muscle and strength than those who trained but didn\u2019t take testosterone.<\/li>\n<li>\n<strong>Big compound lifts like squats can increase testosterone (and growth hormone levels when done with high reps) for a brief, transient period.<\/strong> So it\u2019s easy to conclude that by increasing anabolic hormones, squats can have a muscle-building impact on the whole body. The problem? Those hormonal changes are short-lived and very small compared to the amount of anabolic steroids that speed up muscle growth.<\/li>\n<\/ol>\n<p>Take the protocol in the study mentioned: 600mg\/week. This is more or less 10-20 times the normal testosterone production in men (the daily production in men is around 5-10mg).<\/p>\n<p>If you give a \u201cnormal\u201d man 10mg of testosterone per day, essentially doubling his levels, he\u2019ll recover a bit better. He\u2019ll probably feel better and maybe get a little sex drive boost. But it won\u2019t really have a significant impact on muscle growth. And that\u2019s by doubling your levels 24\/7!<\/p>\n<p>A review noted that the increase in testosterone post-exercise lasts 15 to 30 minutes and doesn\u2019t have a significant impact on muscle protein synthesis. (1) The same review also looked at growth hormone and came to the same conclusion. Basically, growth hormone spikes 10-20 minutes after a workout and stays elevated for 10-20 minutes. But it has no impact on muscle protein synthesis.<\/p>\n<p>Plus, <a href=\"https:\/\/www.t-nation.com\/training\/the-best-damn-cortisol-article-ever\/\">cortisol<\/a> (which is catabolic) is also increased. Bigger, more demanding lifts raise it more. So even if the testosterone and GH increase post-workout had an anabolic effect, it\u2019d be counterbalanced by the increase in cortisol.<\/p>\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/65deb4df0933292261efb595b02a1f87c8dc22c9.jpeg\" data-download-href=\"\/uploads\/short-url\/exbn0jYH4V0ImOk0XQa88MocG49.jpeg?dl=1\" title=\"Pullover-Exercise\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/65deb4df0933292261efb595b02a1f87c8dc22c9_2_689x388.jpeg\" alt=\"Pullover-Exercise\" data-base62-sha1=\"exbn0jYH4V0ImOk0XQa88MocG49\" width=\"689\" height=\"388\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/65deb4df0933292261efb595b02a1f87c8dc22c9_2_689x388.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/65deb4df0933292261efb595b02a1f87c8dc22c9_2_1033x582.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/65deb4df0933292261efb595b02a1f87c8dc22c9.jpeg 2x\" data-dominant-color=\"221E31\" \/><\/a><\/div>\n<h4>\nClaim 4: Breathing squats, especially with pullovers afterward, expand the ribcage and make your upper body look bigger.<\/h4>\n<p><strong>Verdict:<\/strong> I give this one a true-ish verdict. Doing 3-5 deep breaths with maximum chest expansion during those labored reps can have a long-term impact on your capacity to expand the ribcage and probably even affect pulmonary capacity. But I\u2019m not willing to say that it\u2019ll significantly change the size of your torso at rest.<\/p>\n<p><strong>Analysis:<\/strong> Surprisingly, it\u2019s possible to train the chest and ribcage to expand more. Chest expansion exercises have been used successfully with elderly smokers. They improved their capacity to expand their chests as well as their pulmonary capacity.<\/p>\n<p>However, being capable of expanding your chest voluntarily and permanently changing the size of your ribcage are two different things.<\/p>\n<p>All of the \u201cpicture proofs\u201d and measurements of chest expansion successes from breathing squats and pullovers are made with the subject voluntarily expanding his ribcage for the photo or measurement. We have very little visual evidence or data that the ribcage is larger when the individual isn\u2019t actively trying to expand it as much as possible.<\/p>\n<p>And since \u201crib cage expansion\u201d went the way of the dinosaur, we don\u2019t have many subjects for analysis. The fact that it disappeared might even indicate that it didn\u2019t work that well.<\/p>\n<h3>\nThe Breathing-Squat Conclusion<\/h3>\n<p>The approach is a valid way of training your lower body. When done 2-3 times a week, you can definitely grow big legs with it.<\/p>\n<p>Doing those two workouts will give you roughly the same hypertrophy stimulus as if you were doing 6 sets of squats with \u201cregular\u201d 6-12 rep schemes. As such, the main benefit might be the efficiency of the method (getting the same results in two weekly sets as you would with six weekly sets).<\/p>\n<p>The possible increase in pulmonary capacity and the fact that it \u201cteaches you to train hard\u201d are interesting side benefits. However, if you do this protocol thinking it will directly promote more overall growth or a more anabolic milieu, you\u2019ll likely be disappointed.<\/p>\n<details>\n<summary>\nReference<\/summary>\n<h3>\nReference<\/h3>\n<ol>\n<li>Lim C et al. <strong>An Evidence-based Narrative Review of Mechanisms of Resistance Exercise-induced Human Skeletal Muscle Hypertrophy.<\/strong> Med Sci Sports Exerc. 2022 Sep;54(9):1546-1559. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9390238\/\">PMC<\/a>.<\/li>\n<\/ol>\n<\/details><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Oh my goodness I am excited to see this being written about here despite my feelings about the writing itself, haha.  Great to dig through these methods!<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/fef07dad013c035d268149f30cc52d5860a34b2d.jpeg\" alt=\"image\" data-base62-sha1=\"AniwFsSNjyMbU9egFVcE8TjbO5T\" width=\"577\" height=\"432\" \/><\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Thanks for the description of these.  I had read about these on some training logs, but didn\u2019t know they were distinct from a normal 20-rep squat (like a Widowmaker in 531).<\/p>\n<p>If I\u2019m understanding correctly, the effectiveness of this lies in \u201crest just long enough to get one more rep\u201d and repeating this multiple times.  Couldn\u2019t this approach also be used for any other lift as well?  Or would racking it for Bench\/OHP, taking a few deep breaths, and cranking out another rep be too exhausting and\/or logistically difficult?  (I realize you\u2019d lose any squat-specific benefits, though).<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"antiquity\" data-post=\"4\" data-topic=\"280342\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/antiquity\/40\/209079_2.png\" class=\"avatar\" \/> antiquity:<\/div>\n<blockquote>\n<p>Or would racking it<\/p>\n<\/blockquote>\n<\/aside>\n<p>This would take away from the true idea of the 20 rep breathing set and become more like rest \/ pause<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>I have to say, though, that I still don\u2019t completely get this.  I feel like doing a \u201cregular\u201d 20 rep set involves pausing to breath and \u201crest\u201d as needed.  Does this method just prescribe a breathing rhythm that is done throughout the whole set?  I recently did some 20-rep squats not connected to this specific program, and I typically try to get to 10 with as little fanfare as possible, and breath\/rest to get through the final 10.  But this is different, I guess?<\/p>\n<p>Thanks for the reply, simo.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>If you read the book, Randall describes the breathing set in some detail.  The idea is to stop and take 3 of the biggest breaths you can take between every rep, like a really big breath and then some more.  Not bang out 10 and then start to take breaths for the second part of the set.  This makes the set take a long time to finish which in itself allows some time for the legs to recover so you can finish the set but also adds a new dimension as your body fatigues under the weight over time.   I find doing a 20 rep set of squats where I bang out reps quick at the start and then breath more towards the end is completely different to a 20 rep breathing set.  Only way to know for yourself is to take your current 10 rep max for squats and give it a go.  The add weight for the next workout and do it again.  Do this 3 times a week for 6 weeks and you will understand the difference.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"antiquity\" data-post=\"4\" data-topic=\"280342\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/antiquity\/40\/209079_2.png\" class=\"avatar\" \/> antiquity:<\/div>\n<blockquote>\n<p>Couldn\u2019t this approach also be used for any other lift as well?<\/p>\n<\/blockquote>\n<\/aside>\n<aside class=\"onebox allowlistedgeneric\" data-onebox-src=\"https:\/\/www.t-nation.com\/training\/20-rep-breathing-squats-program\/\">\n<header class=\"source\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/global.discourse-cdn.com\/tnation\/original\/4X\/6\/4\/1\/6419c6e15ff0ea56c910bb06b5ed9c9f4faae036.png\" class=\"site-icon\" width=\"48\" height=\"48\" alt=\"image\" \/><\/p>\n<p>      <a href=\"https:\/\/www.t-nation.com\/training\/20-rep-breathing-squats-program\/\" target=\"_blank\" rel=\"noopener\" title=\"12:00PM - 01 September 2021\">T NATION \u2013 1 Sep 21<\/a><br \/>\n  <\/header>\n<article class=\"onebox-body\">\n<div class=\"aspect-image\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/a1bb82da766f89eb14bdf7ccb28b9884377f2017.jpeg\" class=\"thumbnail\" width=\"620\" height=\"349\" alt=\"image\" \/><\/div>\n<h3><a href=\"https:\/\/www.t-nation.com\/training\/20-rep-breathing-squats-program\/\" target=\"_blank\" rel=\"noopener\">20-Rep Breathing Squats: Why Stop There?<\/a><\/h3>\n<p>Twenty-rep breathing squats are probably one of the toughest exercises there is, but can you use them on other exercises? You bet.<\/p>\n<p>\n    <span class=\"label1\">Est. reading time: 6 minutes<\/span>\n  <\/p>\n<\/article>\n<\/aside>\n<p>Perhaps<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"antiquity\" data-post=\"4\" data-topic=\"280342\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/antiquity\/40\/209079_2.png\" class=\"avatar\" \/> antiquity:<\/div>\n<blockquote>\n<p>Couldn\u2019t this approach also be used for any other lift as well?<\/p>\n<\/blockquote>\n<\/aside>\n<p>Funny you should ask<\/p>\n<div class=\"onebox lazyYT lazyYT-container\" data-youtube-id=\"2tcuISpN63w\" data-youtube-title=\"Super Squats Workout 8: 26x275lb breathing good mornings w\/pull overs\" data-parameters=\"feature=oembed&#038;wmode=opaque\">\n  <a href=\"https:\/\/www.youtube.com\/watch?v=2tcuISpN63w\" target=\"_blank\" rel=\"noopener\"><br \/>\n    <img loading=\"lazy\" decoding=\"async\" class=\"ytp-thumbnail-image\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/d90558f409f3d5fc1a3dfbc570f121cb4b566a95.jpeg\" title=\"Super Squats Workout 8: 26x275lb breathing good mornings w\/pull overs\" width=\"480\" height=\"360\" alt=\"image\" \/><br \/>\n  <\/a>\n<\/div>\n<aside class=\"quote no-group\" data-username=\"antiquity\" data-post=\"6\" data-topic=\"280342\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/antiquity\/40\/209079_2.png\" class=\"avatar\" \/> antiquity:<\/div>\n<blockquote>\n<p>I feel like doing a \u201cregular\u201d 20 rep set involves pausing to breath and \u201crest\u201d as needed.<\/p>\n<\/blockquote>\n<\/aside>\n<aside class=\"quote no-group\" data-username=\"antiquity\" data-post=\"6\" data-topic=\"280342\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/antiquity\/40\/209079_2.png\" class=\"avatar\" \/> antiquity:<\/div>\n<blockquote>\n<p>and I typically try to get to 10 with as little fanfare as possible, and breath\/rest to get through the final 10. But this is different, I guess?<\/p>\n<\/blockquote>\n<\/aside>\n<p>There\u2019s a reason you try to get through those first 10 as fast as you can: try doing it with 3 deep breaths between each rep instead and you will HATE rep 7.  There\u2019s nothing worse than artificially slowing down a set of 20 squats as you feel the bar cut into your back and your hands going numb knowing that you STILL need to breathe and squat through more reps.<\/p>\n<p>You get to rep 17 and you are SO close to the finish line but those 3 goddamn breaths between EVERY rep are STILL there.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"T3hPwnisher\" data-post=\"9\" data-topic=\"280342\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/t3hpwnisher\/40\/307829_2.png\" class=\"avatar\" \/> T3hPwnisher:<\/div>\n<blockquote>\n<p>There\u2019s nothing worse than artificially slowing down a set of 20 squats as you feel the bar cut into your back and your hands going numb knowing that you STILL need to breathe and squat through more reps.<\/p>\n<\/blockquote>\n<\/aside>\n<p>This sounds awful.  Watching a bit of the video, though, I now see the cadence of the approach.  I\u2019m not saying I\u2019m going to try it myself, but at least now I feel like I <em>could<\/em> if I were appropriately motivated.<\/p>\n<p>I\u2019ve seen Breathing Squat\/Super Squats sprinkled throughout the Logs recently, so I\u2019m glad to know they are.  Hats of you to and the others for giving this a consistent go!<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"antiquity\" data-post=\"10\" data-topic=\"280342\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/antiquity\/40\/209079_2.png\" class=\"avatar\" \/> antiquity:<\/div>\n<blockquote>\n<p>I\u2019m not saying I\u2019m going to try it myself, but at least now I feel like I <em>could<\/em> if I were appropriately motivated.<\/p>\n<\/blockquote>\n<\/aside>\n<p>Definitely worth giving a go dude. The \u201csecret\u201d is two-fold.  Part of it is the breathing squats, and the other part is adding 5lbs per workout each workout for 3 workouts a week, meaning 90lbs total in 6 weeks.  People like to look at Super Squats in a vacuum, but it\u2019s not the ONE workout that is doing it: it\u2019s doing what it takes to get from workout 1 through workout 18.<\/p>\n<p>And there\u2019s room for variability!  Since tearing my hamstring, I\u2019ve kept the load the same and have worked on adding REPS each workout instead.  Today, I managed 24\u2026and died.<\/p>\n<div class=\"onebox lazyYT lazyYT-container\" data-youtube-id=\"w6BEPFkbHFE\" data-youtube-title=\"Super Squats Workout 12: 24x315lb breathing squats w\/pull overs\" data-parameters=\"feature=oembed&#038;wmode=opaque\">\n  <a href=\"https:\/\/www.youtube.com\/watch?v=w6BEPFkbHFE\" target=\"_blank\" rel=\"noopener\"><br \/>\n    <img loading=\"lazy\" decoding=\"async\" class=\"ytp-thumbnail-image\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/8c66fd3fc773cf9b53fde84d6f090b809a6a72de.jpeg\" title=\"Super Squats Workout 12: 24x315lb breathing squats w\/pull overs\" width=\"480\" height=\"360\" alt=\"image\" \/><br \/>\n  <\/a>\n<\/div>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>In the book The Comfort Crisis, the author talks about how people, particularly in first world countries, have relatively physically easy lives. He also talks about how seeming out hard physical challenges is good for our physical and mental health. That\u2019s the use where I see super squats fall into, as a hard physical challenge.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>That\u2019s impressive. The best I did was 315.x 20 and I was squatting 585 and front squatting 485 at the time\u2026 granted, I was training for olympic lifting and was used to sets of 1 to 3 <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/emoji.discourse-cdn.com\/apple\/slight_smile.png?v=12\" title=\":slight_smile:\" class=\"emoji\" alt=\":slight_smile:\" width=\"20\" height=\"20\" \/><\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote group-Elite_Coaches\" data-username=\"Christian_Thibaudeau\" data-post=\"13\" data-topic=\"280342\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/christian_thibaudeau\/40\/25809_2.png\" class=\"avatar\" \/> Christian_Thibaudeau:<\/div>\n<blockquote>\n<p>That\u2019s impressive.<\/p>\n<\/blockquote>\n<\/aside>\n<p>No joke: you just made my week. That\u2019s huge praise.  Thanks for writing it.<\/p>\n<p>I\u2019m also more than certain your squats looked like squats vs my abominations, haha.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"T3hPwnisher\" data-post=\"11\" data-topic=\"280342\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/t3hpwnisher\/40\/307829_2.png\" class=\"avatar\" \/> T3hPwnisher:<\/div>\n<blockquote>\n<p>Today, I managed 24\u2026and died.<\/p>\n<\/blockquote>\n<\/aside>\n<p>Wow!  That\u2019s impressive.  Why 24?  Simply because there was no chance of a 25th rep or because the program calls for going beyond 20 if possible?<\/p>\n<aside class=\"quote no-group\" data-username=\"T3hPwnisher\" data-post=\"11\" data-topic=\"280342\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/t3hpwnisher\/40\/307829_2.png\" class=\"avatar\" \/> T3hPwnisher:<\/div>\n<blockquote>\n<p>Definitely worth giving a go dude.<\/p>\n<\/blockquote>\n<\/aside>\n<p>Given I keep finding myself doing things these days I said I\u2019d never do, I imagine it\u2019s just a matter of time before I give it a go.  I\u2019ll tag you when I end up succumbing to the peer pressure.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"antiquity\" data-post=\"15\" data-topic=\"280342\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/antiquity\/40\/209079_2.png\" class=\"avatar\" \/> antiquity:<\/div>\n<blockquote>\n<p>Why 24?<\/p>\n<\/blockquote>\n<\/aside>\n<p>If you watch the video, you\u2019ll know why 24, haha.<\/p>\n<p>I got 23 last time, so 24 was necessary for progress.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>\u201cHow many of those effective reps do you need to promote growth? For non-beginners, 25 reps <strong>per week<\/strong> seems to be the number where significant muscle growth can happen. Up to 30-35\u2026\u201d<\/p>\n<p>Christian, did you mean <strong>per session<\/strong>? Similar to Chris Beardsley\u2019s recommendations?<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>I squatted 315 x 15 fairly recently.<\/p>\n<aside class=\"onebox allowlistedgeneric\" data-onebox-src=\"https:\/\/www.youtube.com\/shorts\/1XPb4Xp2aW0\">\n<header class=\"source\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/global.discourse-cdn.com\/tnation\/original\/4X\/e\/7\/c\/e7cc5ce0c7e2e36c45749001b9c0aac37bb85bc0.png\" class=\"site-icon\" width=\"16\" height=\"16\" alt=\"image\" \/><\/p>\n<p>      <a href=\"https:\/\/www.youtube.com\/shorts\/1XPb4Xp2aW0\" target=\"_blank\" rel=\"noopener nofollow ugc\">YouTube<\/a><br \/>\n  <\/header>\n<article class=\"onebox-body\">\n<div class=\"aspect-image\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/f5ddb7ecc326fa15e315da995ba0f997fcd8a4a4.jpeg\" class=\"thumbnail\" width=\"480\" height=\"360\" alt=\"image\" \/><\/div>\n<h3><a href=\"https:\/\/www.youtube.com\/shorts\/1XPb4Xp2aW0\" target=\"_blank\" rel=\"noopener nofollow ugc\">315 x 15 Squat<\/a><\/h3>\n<\/article>\n<\/aside>\n<p>Unfortunately, I wouldn\u2019t classify this effort as \u201cbreathing squats\u201d because I did that set in 60 seconds on the dot. If the bar wasn\u2019t a slippery Iron Grip, I could have MAYBE squeezed out 2-3 more reps before collapsing on the floor.<\/p>\n<p>I\u2019ve fixed my form a bit and slowed down since then, for me this is closer to doing \u201cbreathing\u201d squats with a power bar:<\/p>\n<div class=\"onebox lazyYT lazyYT-container\" data-youtube-id=\"cfdV-idA9bg\" data-youtube-title=\"350 x 10 Squat (Better)\" data-parameters=\"feature=oembed&#038;wmode=opaque&#038;start=21\">\n  <a href=\"https:\/\/www.youtube.com\/watch?v=cfdV-idA9bg\" target=\"_blank\" rel=\"noopener nofollow ugc\"><br \/>\n    <img loading=\"lazy\" decoding=\"async\" class=\"ytp-thumbnail-image\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/4c870e652fb0e2d3bae500a7fc88d4b0a0f15783.jpeg\" title=\"350 x 10 Squat (Better)\" width=\"480\" height=\"360\" alt=\"image\" \/><br \/>\n  <\/a>\n<\/div>\n<p>After I get tired of doing 5\/3\/1 in a few months to a year, I want to run Super Squats as intended just to see what my body is capable of.<\/p>\n<p>Before I get started, I will also need to invest in a puke bucket from Home Depot.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"Elements\" data-post=\"17\" data-topic=\"280342\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/avatars.discourse-cdn.com\/v4\/letter\/e\/c2a13f\/40.png\" class=\"avatar\" \/> Elements:<\/div>\n<blockquote>\n<p>Christian, did you mean <strong>per session<\/strong>? Similar to Chris Beardsley\u2019s recommendations?<\/p>\n<\/blockquote>\n<\/aside>\n<p>No. Chris, and Paul Carter (who heavily base his stuff on Chris\u2019) recommend hitting a muscle once a weel so those effective reps numbers for them are both for a muscle in a session and in a week.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Every exercise is a breather if you\u2019re fat <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/emoji.discourse-cdn.com\/apple\/grin.png?v=12\" title=\":grin:\" class=\"emoji\" alt=\":grin:\" width=\"20\" height=\"20\" \/><\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Are High-Rep Squats Worth It? Sure, it\u2019s a big lift with big benefits, but is it worth doing with super high, heavy reps? Here\u2019s the truth<\/p>\n","protected":false},"author":1,"featured_media":1765766,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[547],"tags":[],"class_list":["post-1765763","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-bongino-report"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1765763","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1765763"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1765763\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1765766"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1765763"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1765763"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1765763"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}