The Golden One - April 23, 2019


Admitting a Mistake About Cold Showers and Muscle Gains

Topics
cold water immersion muscle gains
Hosted by
Marcus Follin
The Glorious Pill. The Black Pill. The Honk Pill. Ride The Tiger in the Ruins of the West A Look at Greenpeace's Instagram. Are They Based and Green-Pilled？

Episode Stats


Length

4 minutes

Words per minute

142.9

Word count

611

Sentence count

30

Harmful content

Misogyny

1

sentences flagged


Summary

Summaries generated with gmurro/bart-large-finetuned-filtered-spotify-podcast-summ .

Cold water immersion is a popular strategy to recover from exercise. However, whether regular cold water immersion influences muscle adaptations to strength training is not well understood. In this episode I discuss a recent study which suggests that post-exercise immersion attenuates acute anabolic signaling and long-term adaptations in muscle for strength training.

Transcript

Transcript generated with Whisper (turbo).
Misogyny classifications generated with MilaNLProc/bert-base-uncased-ear-misogyny .
Topics generated with Qwen2.5-3B-Instruct.
Hosts, guests, and mentioned names generated with spaCy (en_core_web_sm), reconciled against Wikidata.
00:00:00.200 Greetings my esteemed subscribers. Today I want to talk a bit about cold showers
00:00:06.380 because I have previously recommended you to take them but I must actually
00:00:13.160 admit to a mistake I made when making those videos and that is in regards to
00:00:20.380 hypertrophy, the gaining of muscle. So basically there is a study which you see
00:00:28.820 before you which stipulates that post-exercise cold water immersion
00:00:33.420 attenuates acute anabolic signaling and long-term adaptations in muscle to
00:00:39.700 strength training and attenuates means the following reduce the force effect or
00:00:48.640 value of. So now you have learned a new word as well probably I had to google it
00:00:54.340 actually to be perfectly honest. So anyway we can look at the abstract here
00:00:59.400 the key points. Cold water immersion is a popular strategy to recover from
00:01:03.780 exercise however whether regular cold water immersion influences muscle
00:01:09.020 adaptations to strength training is not well understood. We compared the effects
00:01:14.480 of cold water immersion and active recovery on changes in muscle mass and
00:01:18.880 strength after 12 weeks of strength training. We also examined the effects of
00:01:24.940 these two treatments on hypertrophy signaling pathways and satellite cell
00:01:30.100 activity in skeletal muscle after acute strength exercise. Third point. Cold water
00:01:37.260 immersions attenuated long-term gains in muscle mass and strength. So that is the main
00:01:43.960 thing I want to get to in this particular video. I will repeat cold water
00:01:50.060 immersion attenuated long-term gains in muscle mass and strength. It also blunted the
00:01:56.420 activation of key proteins and satellite cells in skeletal muscle up to two days
00:02:01.640 after strength exercise. And the last point. Individuals who use strength training to
00:02:09.000 improve athletic performance recover from injury or maintain their health should
00:02:13.380 therefore reconsider whether to use cold water immersion as an adjuvant to their
00:02:19.260 training. So I don't know why I did not mention this before but I thought better
00:02:27.100 late than never. Something to keep in mind here as well is that these small things is
00:02:33.300 not what is going to make you strong or muscular. What will make you strong and
00:02:38.180 muscular is progressive overload over a long period of time. So if you look one
00:02:43.240 year ahead you have to increase your lifts your your five repetitions max in your
00:02:49.220 bench press you have to increase that with 10 or 20 kg depending on how new you are in
00:02:55.460 the gym. So instead of focusing on these sort of smaller things that you might increase or
00:03:02.960 decrease your hypertrophy levels this might increase your testosterone or that might decrease
00:03:08.040 your testosterone. What is important is to continuously get stronger every day hopefully or at least every
00:03:15.360 week in the gym. That is how you get strong and big and muscular. But if you want to optimize
00:03:22.420 exactly everything you could cut out cold showers. I still like cold showers and I've been taking them for
00:03:29.480 over a year actually. I've started to mix it up a bit now though but in the morning it is a very nice way to
00:03:37.080 get a good start a good fresh start of the morning. So it definitely has its benefits but if you're out
00:03:45.360 to optimize muscle gains it might be an idea to not place your cold showers after a session in the
00:03:53.040 temple of iron. That being said what makes you strong and muscular is dependent upon your progression in
00:04:00.040 the gym. So if you want to get strong and muscular you have to get continuously stronger at least if you are a
00:04:06.180 natural. So I just thought to share that with you all and I hope you have a great rest of your day.
00:04:15.020 XOXO, boom! 0.84