New workout PR accomplished! I just did a single set of 100 ATG bodyweight squats at a pace of 1 breath per rep (exhale while going down, inhale while coming up).

Took 4:43 minutes. Now I know that I can get a solid mini-workout in less than 5 minutes anywhere without requiring anything extra.

And the best part? I didn’t break a single sweat during, or after the session. And I did it in the Sun, just wearing shorts.

My previous single-set record was 80 reps, more than 4 months ago.
The most recent one was just 70 reps a week back.

Enough about the gloating. I’ll tell you the secret now.

It’s the “Double Inhale” breathing technique shared by Andew Huberman.

Here’s Huberman’s technique:

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If you are feeling stressed or anxious, the fastest way to calm down is to do deep breathing via the double inhale method.
  • Take a long, deep breath through your nose.
    • Allow your chest, lungs and belly to expand. Imagine the air filling these up.
    • No need to rush this. Let it take several seconds.
  • Now, when you’ve fully inhaled… when you think you couldn’t possibly inhale any more… inhale some more.
    • This will be a much shorter inhale. Doesn’t matter.
    • This inhale too is done via your nose.
  • Now exhale it all completely through your mouth.
    • Doing it through the mouth allows the pressure buildup to dissipate much faster than if you exhale just through the nose.
  • Do a few of these breaths until you feel calm. And feel calm, you will after just a few breaths.

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Now listen. Huberman shared this only as a solution to relieve stress.

He couldn’t perceive any other use for it.

But my genius could.

I found out you could use that same technique to increase the number of bodyweight squats you could perform in a single set.

“What? Such a niche usecase?”

Yes, but it’s totally worth it. Hear me out.

  • Being able to do 100 squats in a row takes about 5 minutes and can be done anywhere without needing any special equipment or dress or space. It’s a great way to get a quick cardio workout.
  • It’s a cool ability to have (except you can’t flaunt it among your friends to establish how cool you are. Pleaes don’t.)
  • 150 squats, and then 200 squats in a row are not far from 100 squats in a row. Takes about 10 mins. I heard even 500 takes just about 20 mins.
  • It’s a great cardio replacement if you hate running, or if the weather is unpleasant outside. Can be anywhere.
  • Much safer on the knees and hips. So if running or jumping feels dangerous for you, do the squats!
  • Squats are the King of exercises because it exercises 3 joints - hips, knees and ankle. You get 3 benefits in one movement. Plus it trains your quads, glutes and lower back muscles, leading to greater muscle development which are great for hormonal health and general body metabolism.

I hope you’re sold on bodyweight squats.

Now I’ll show you how to use this to increase your 1-set bodyweight squat count.

Here’s my technique

  • Get ready and stand in the squat position. Feet shoulder width apart, knees slightly turned outside at an angle that’s comfortable for squatting, and hands just resting by your side while standing and slightly curling while going down to avoid touching the floor.
  • Exhale fast and fully through mouth while going down
    • By the time you’re at the bottom, no air should be left inside you
    • Exhale efficiently. Open your mouth sufficiently, don’t purse it. And don’t make any noise.
    • It should be like how a balloon exploded, but with no pop sound.
  • Close your mouth and start inhaling through nose as you come up.
    • Inhale big and full as you stand up
    • Now’s the crucial moment: Once you’re done with the big inhale, attempt an inhale again! This will be short because you’re already full with air, but still you’ll be able to get some air in. That’s the Huberman magic.
    • As you go down for the next rep, exhale fast and fully through mouth (and repeat)

This was what got me the 100 reps today.

So what’s happening is… the limit was not muscle capability. It’s not even my cardio.

It’s the lack of enough oxygen to clear up the metabolites was previously causing me to quit the set at 50 or 70 reps.

But now with the double inhale, I can get more oxygen into the system and that keeps me going for 100 reps straight.

Try it.

I can’t wait to report my 150 and 200 rep set PRs here.

Kboges is your Key

If you want to learn more about this style of training - using just bodyweight and basic calisthenic moves like squats, pushups and pullups, you should checkout Kyle Boggeman’s youtube channel “kboges”. He’s what got me started on this kind of training and I have nothing but gratitude for him.

All of Kyle’s videos are informative and no fluff. But these are some that will blow your mind:

That is all.