Summary
Cool your palms between sets to boost training volume by 50% or more. Stanford research showed 144% more pull-ups over 6 weeks. Use cool (not ice-cold) water around 50-60F; a water bottle works nearly as well as expensive devices.
Key Points
- Palms, soles, and face have special blood vessels (AVAs) for heat exchange
- Cooling palms between sets can increase training volume by 50%+
- Temperature must be cool (50-60°F) not cold - ice defeats the purpose
- Stanford research shows 144% more pull-ups over 6 weeks
- DIY methods (cool water bottle) work nearly as well as expensive devices
- Cool between sets, not during
Key Moments
3 heat dump zones: face, palms, and foot soles have special blood vessels (AVAs)
Beyond core and periphery, three glabrous skin areas with arteriovenous anastomoses can rapidly dump heat from or bring cool into the entire body.
"There are three locations on your body that are far better at passing heat out of the body and bringing cool into the body. Those are your face, the palms of your hands, and the bottoms of your feet."
Palmer cooling prevents overheating, extends performance, and protects against hyperthermia
Heat raises heart rate via cardiac drift, leading to quitting.
"Not only does it enable people to go further and faster for much longer, it also protects the brain and body against hyperthermia, overheating, coma, and actual death."
Use caffeine before workouts, avoid NSAIDs: both affect body temperature regulation
Caffeine should be used before (not after) exercise.
"If you like caffeine, use in moderate amounts and use it before your workouts, not after. If you don't like caffeine, stay away from it anywhere close to exercise."
