Cold showers after workouts do not appear to impede adaptations from strength, hypertrophy, or endurance training.

“don’t do it post resistance training if your goal is improved strength and hypertrophy. Wait 6-8 hours or do it prior.”

“how exposure to ice baths and cold showers can reduce inflammation which can be great for recovery”

“So all of this can be translated to say that unless your main goal is hypertrophy and strength, that cold exposure, ideally cold immersion and cold water ice bath, but if you don't have access to that, then cold showers is likely going to be beneficial if done immediately after or in the minutes or hours after your training, especially high intensity training.”

“Translate to English, what this means is that taking a cold shower or getting into an ice bath or some other form of cold water immersion within the immediate minutes or even the immediate hours following your training has been shown to be beneficial.”

“Now the caveat to that is if you are somebody who likes to do cold showers, I am not aware of any data that says that cold showers cannot be performed after a strength hypertrophy or endurance workout.”

“if we did a hypertrophy type of training program we're not doing it try to try to maximize growth in that particular case our priority for Recovery is higher than our priority for muscle growth so we choose optimization in that category”

“cold immersion in circulating cold water or ice bath is better than um than cold shower”

“However, after six hours does not seem to be a problem. So it can be done on other days besides the strength and hypertrophy training. It can be done before strength and hypertrophy training. It can be done after endurance work.”

“Absolutely. Yeah. You have to be strategic about when you use some of these interventions. And you know, the the time when you're preparing for a competition is the appropriate time when you want to drive recovery and make sure that your body is optimized. Um, you know, when you're far away from a a a competition, you know, date or, you know, out of season or whatever it may be, and you're really trying to just tear up the body a little bit to allow it to its natural um, you know, healing and adaptation processes to take place. Well, you don't want to negate that. you know, you want the body to optimize its internal recovery and that's how muscle growth is going to happen.”

“that really sped up my recovery from difficult workouts it's a pain in the ass so I started doing cryo and the data I was pretty convinced that whole body cryotherapy comparable effect in Dom's but a fraction of the time and 10x the cost but I've also had people talk to me about and I've never really looked into this but I'm guessing you have ice cold showers for you know increasing norepinephrine levels things like that mood altering”

“I would favor that as opposed to the other one MH SO waiting for Recovery days”

“So, right out the gates, now it does work and and many studies have been done and I would say our anecdotal experience, my personal experience, our coaching experiences would would support that. Generally people are going to be a little bit less sore when they go in it. Do we do it immediately postworkout for people trying to grow muscle? No.”