The Golden One - April 23, 2019


Admitting a Mistake About Cold Showers and Muscle Gains


Episode Stats

Length

4 minutes

Words per Minute

142.90169

Word Count

611

Sentence Count

30

Misogynist Sentences

1


Summary


Transcript

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!