Cold · 07
103 g
of quadriceps gained with ice baths after lifting, against 309 g without
Ice baths right after lifting slow your muscle gains.
Men who sat in 10°C water after every leg session for 12 weeks added 103 g of quadriceps muscle, against 309 g after light cycling.Source 1 · Randomized trialPost‐exercise cold water immersion attenuates acute anabolic signalling and long‐term adaptations in muscle to strength trainingRoberts LA, Raastad T, Markworth JF, et al.. The Journal of Physiology, 2015.Read the paper ↗PubMed ↗ Pooled trials agree on the direction, and cold after endurance sessions showed no such cost.Source 2 · Meta-analysisThe Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-AnalysisMalta ES, Dutra YM, Broatch JR, et al.. Sports Medicine, 2021.Read the paper ↗PubMed ↗
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If you lift for size or strength, keep cold water away from the minutes after training. Plunge on rest days or after cardio.