{"id":9770,"date":"2019-01-27T19:43:18","date_gmt":"2019-01-27T19:43:18","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9770"},"modified":"2019-01-28T06:56:12","modified_gmt":"2019-01-28T06:56:12","slug":"how-to-do-more-pull-ups-instant-increase","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/","title":{"rendered":"How to Do More Pull Ups (Instant Increase!)"},"content":{"rendered":"<p>My new pre-workout:<\/p>\n<p>\u00a0<\/p>\n<ol>\n<li>Have a boiling hot bath &#8211; not literally boiling but very hot<\/li>\n<li>Do some press ups in the bath if possible (at your own risk)<\/li>\n<li>Get out of the bath<\/li>\n<li>Dry yourself &amp; chuck some clothes on<\/li>\n<li>Do 2 rounds of wim hof breathing<\/li>\n<li>Do your chin ups!<\/li>\n<\/ol>\n<p>I&#8217;ve found that I can do lots more reps using the combination of Wim Hof Breathing and a Hot Bath.<\/p>\n<p><span style=\"color:#ff0000;\">DO NOT DO THE BREATHING TECHNIQUES in the bath<\/span>. People have died from passing out in water whilst doing this.\u00a0 Very bad idea!<\/p>\n<p>Make sure that you don&#8217;t feel dizzy or lightheaded before getting in the bath or doing the chins.<\/p>\n<p>\u00a0<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/QmRJs3afkdo?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>\u00a0<\/p>\n<p>The Wim Hof Breathing technique involves the following:<\/p>\n<h2>Wim Hof Breathing Technique<\/h2>\n<p><strong>1 Round of Breathing<\/strong>\u00a0=<br \/>\n<strong>30 Deep breaths in, with 30 \u2018small\u2019 breaths out<\/strong>.<\/p>\n<p>Breathe in using the stomach muscles and then the chest muscles, taking in as much air as possible, then breath out \u2018normally\u2019 to reset your stomach to breathe in again.<\/p>\n<p>After the 30 breaths, hold the final breath in for as long as possible. Holding the breath for as long as possible will cause a <a href=\"https:\/\/clinicaltrials.gov\/ct2\/show\/NCT02417155\">release of adrenaline<\/a> which will literally make you stronger.<\/p>\n<p>Finally, when you can\u2019t hold your breath any longer, breathe out, then one last time, take a big deep breath in and hold for 15 seconds.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/zLBitILeY-s?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Do this then afterwards, get in the bath and make sure your muscles are hot and you start to sweat somewhat.<\/p>\n<p>\u00a0<\/p>\n<p>This works for me, but I can&#8217;t find much evidence to say that hot water immersion actually improves strength or power.<\/p>\n<p>There are some studies showing that muscle temperature may improve power output, but the majority of modern studies seem to show no effect.<\/p>\n<p>\u00a0<\/p>\n<h2 class=\"citation__title\">Influence of muscle temperature on maximal muscle strength and power output in human skeletal muscles<\/h2>\n<div class=\"loa-wrapper loa-authors hidden-xs\">\n<div id=\"sb-1\" class=\"accordion\">\n<h3 class=\"article-section__header main abstractlang_en main\">Abstract<\/h3>\n<div class=\"article-section__content en main\">\n<p>The influence of <strong><span style=\"color:#ff0000;\">muscle temperature (<i>T<sub>m<\/sub><\/i>)<\/span><\/strong> on maximal muscle strength, power output, jumping, and sprinting performance was evaluated in four male subjects. In one of the subjects the electromyogram (EMG) was recorded from M. vastus lateralis, M. biceps femoris, and M. semitendinosus.\u00a0<i>T<sub>m<\/sub><\/i>\u00a0ranged from 30.0\u00b0C to 39\u00b0. Maximal dynamic strength, power output, jumping, and sprinting performance were positively related to\u00a0<i>T<sub>m<\/sub>.<\/i>\u00a0The changes were in the same order of magnitude for all these parameters (4\u20136%\u00d7 C<sup>\u20101<\/sup>) Maximal isometric strength decreased by 2%\u00d7 C<sup>\u20101<\/sup>\u00a0with decreasing\u00a0<i>T<sub>m<\/sub>.<\/i>\u00a0The force\u2010velocity relationship was shifted to the left at subnormal\u00a0<i>T<sub>m<\/sub>.<\/i>\u00a0<span style=\"color:#ff0000;\">Thus in short term exercises, such as jumping and sprinting, performance is reduced at low\u00a0<i>T<sub>m<\/sub><\/i>\u00a0and enhanced at\u00a0<i>T<sub>m\u00a0<\/sub><\/i>above normal, primarily as a result of a variation in maximal dynamic strength.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>Source:<\/p>\n<p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1748-1716.1979.tb06439.x\" rel=\"nofollow\">https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1748-1716.1979.tb06439.x<\/a><\/p>\n<p>\u00a0<\/p>\n<figure id=\"attachment_7019\" aria-describedby=\"caption-attachment-7019\" style=\"width: 935px\" class=\"wp-caption alignnone\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7019\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/06\/12\/how-to-do-the-wim-hof-breathing-technique\/wimhofinfographic2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?fit=935%2C3322&amp;ssl=1\" data-orig-size=\"935,3322\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"WimHofInfographic2\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Wim Hof Breathing &amp;#8211; Breath in as powerfully as you can 30 times &amp;amp; then hold your breath. Repeat 3 times. Then jump in a cold shower&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?fit=288%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-7019\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=935%2C3322&#038;ssl=1\" alt=\"wim hof\" width=\"935\" height=\"3322\" \/><figcaption id=\"caption-attachment-7019\" class=\"wp-caption-text\">Wim Hof Breathing &#8211; Breathe in as powerfully as you can 30 times &amp; then hold your breath. Repeat 3 times. Then jump in a cold shower<\/figcaption><\/figure>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/IFSL_Qk9qKw?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>My new pre-workout: \u00a0 Have a boiling hot bath &#8211; not literally boiling but very hot Do some press ups in the bath if possible (at your own risk) Get out of the bath Dry yourself &amp; chuck some clothes on Do 2 rounds of wim hof breathing Do your chin ups! I&#8217;ve found that [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,29971,5189,12504],"tags":[784152950,104722,784152946,72983020,34941026,4393440],"class_list":["post-9770","post","type-post","status-publish","format-standard","hentry","category-bjj","category-bodybuilding","category-fitness","category-mma","tag-bodybuilding","tag-crossfit","tag-fitness","tag-homefitness","tag-mma-2","tag-wim-hof"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Do More Pull Ups (Instant Increase!) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Do More Pull Ups (Instant Increase!) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"My new pre-workout: \u00a0 Have a boiling hot bath &#8211; not literally boiling but very hot Do some press ups in the bath if possible (at your own risk) Get out of the bath Dry yourself &amp; chuck some clothes on Do 2 rounds of wim hof breathing Do your chin ups! 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I&#8217;ve found that [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2019-01-27T19:43:18+00:00","article_modified_time":"2019-01-28T06:56:12+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"How to Do More Pull Ups (Instant Increase!)","datePublished":"2019-01-27T19:43:18+00:00","dateModified":"2019-01-28T06:56:12+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/"},"wordCount":501,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png","keywords":["Bodybuilding","crossfit","Fitness","homefitness","mma","wim hof"],"articleSection":["bjj","Bodybuilding","Fitness","MMA"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/","url":"https:\/\/blackbeltwhitehat.com\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/","name":"How to Do More Pull Ups (Instant Increase!) - Fitness &amp; 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I first saw\/heard of Wim Hof via Joe Rogan & his podcast. The Wim Hof technique has become increasingly well known in the self development and wellness circles. People even use the Wim Hof Method in bodybuilding now, as the adreline rush and extra\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"wim hof","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":5695,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/09\/23\/wim-hof-joe-rogan-experience\/","url_meta":{"origin":9770,"position":1},"title":"Wim Hof &#8211; Joe Rogan Experience","author":"Dave","date":"September 23, 2016","format":false,"excerpt":"https:\/\/youtu.be\/Np0jGp6442A \u00a0 Wim Hof! \u00a0Is amazing. In terms of his charisma, and some of the things he teaches\/has discovered. He demonstrates his breathing technique with Joe. \u00a0 Wim Hof Breathing Technique This involves breathing in, as deeply as possible, and breathing out-but just letting go So you breathe in, more\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/Np0jGp6442A\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":13176,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/04\/29\/wim-hof-for-chrons\/","url_meta":{"origin":9770,"position":2},"title":"Wim Hof for Crohn&#8217;s disease (What&#8217;s the research says) [2024]","author":"Dave","date":"April 29, 2022","format":false,"excerpt":"The Wim Hof Method has been around for quite a few years now, but has gone pretty mainstream in 2022, with Fear The Freeze - basically a TV series all about Wim Hof and his method - airing on the BBC. The method is said to be set on 3\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"wim hof","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":3205,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/10\/25\/wim-hof-method\/","url_meta":{"origin":9770,"position":3},"title":"Wim Hof Method","author":"Dave","date":"October 25, 2015","format":false,"excerpt":"https:\/\/youtu.be\/VaMjhwFE1Zw Wim Hof, if nothing else, is an absolute diamond, for his enthusiasm and energy. There appears to be a lot more to him than his charisma however. 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I was using 3 inhalers at one point, 2 steroid inhalers and 1 ventolin inhaler. I can still weeze and have a few issues if I'm around cats, or cut grass. 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