Cold immersion up to the neck should not be done within six hours after strength or hypertrophy training as it can suppress adaptation.

“I still recommend that if people are going to do deliberate cold exposure that they not do it in the six hours after hypertrophy or strength training, as it can prevent some of those adaptations.”

“Most everyone does it after, and indeed done after training can be counter productive but before (done right) is performance enhancing.”

“Has been shown to prevent the adaptation to training. But only if done soon after.”

“If you are somebody who uses cold through cold shower, or ice bath, or jumping in a lake, or a river whatever it is that used to generate cold as a recovery tool, you should be aware that there are data starting to emerge that if your goal is recovery or strength improvements, using cold within the four hours following a workout. I'm not talking about palmer cooling, I'm talking about whole body cooling or cooling from the neck down. Yes, it will reduce inflammation. Yes, it will reduce the amount of delayed on muscle soreness one readout of how intense or damaging a given workout was not the only readout, but it does seem to interfere with some of the things like mTOR pathways, the mammalian target of rapamycin pathway and other pathways related to an inflammation that promote muscle repair and muscle growth.”

“And the point is this, there are a number of quality studies showing that if you do deliberate cold exposure, in particular ice baths or getting into very cold water immediately after an endurance training session or a strength and hypertrophy session, it can indeed, yes, it can disrupt or prevent some of the adaptations that you are seeking with strength and hypertrophy and endurance workouts.”

“if I really am trying to maximize hypertrophy I'm probably not doing any ice work during that whole phase maybe like my off day”

“you do not want to get in the ice post hypertrophy training you wouldn't want to do that immediately after the workout you probably don't want to do it before the workout and you probably don't even want to do it that same day”

“within the six hours after strength or hypertrophy training this deliberate cold exposure especially immersion up to the neck can suppress the strength and hypertrophy adaptation that the training is designed to accomplish”

“I don't do it after resistance training workouts for at least 6 hours and mostly keep it on days separate from the resistance training because there are some data that can inhibit hypertrophy and strength um adaptations”

“if your goal is bigger muscles and getting stronger don't do immersion based deliberate cold exposure in the six to eight hours after your training”

“Yeah, there's there's some pretty robust data out there now showing that it it definitely has an influence on performance variables like strength and power in particular. Um, but absolutely in terms of muscle hypertrophy.”

“Well, that's usually where you get the most sore. It's usually where, you know, you you feel the most fatigued, but it's probably not the most beneficial approach to use an ice bath in that in that scenario because you're dampening, you're dulling the, you know, the mtor pathway and and the the hyper hypertrophic um signaling pathway.”

“deliberate cold exposure after any kind of resistance strength training type of exercise where you're trying to put mechanical force in your muscle to increase muscle protein synthesis to cause muscle hypertrophy can blunt some of those anabolic effects for a variety of reasons.”