Why Cold Showers Are KILLING Your Muscle Gains 7 scientific studies
00:00over the years cold showers have seen an over the years cold showers have seen an increase in popularity mainly due to increase in popularity mainly due to increase in popularity mainly due to external influences like professional external influences like professional external influences like professional athletes using ice baths to recover from athletes using ice baths to recover from athletes using ice baths to recover from intense training not only that but there intense training not only that but there intense training not only that but there has been a lot of hype on mainstream has been a lot of hype on mainstream has been a lot of hype on mainstream wellness and fitness circles claiming wellness and fitness circles claiming wellness and fitness circles claiming that simply taking a cold shower every that simply taking a cold shower every that simply taking a cold shower every day can drastically improve your life day can drastically improve your life day can drastically improve your life for example some experts claim that cold for example some experts claim that cold for example some experts claim that cold showers boost testosterone improve your showers boost testosterone improve your showers boost testosterone improve your immune system reduce depression and immune system reduce depression and immune system reduce depression and anxiety improve circulation increase anxiety improve circulation increase anxiety improve circulation increase alertness and reduce inflammation alertness and reduce inflammation alertness and reduce inflammation with claims like that floating around with claims like that floating around with claims like that floating around the internet it becomes very tempting to the internet it becomes very tempting to the internet it becomes very tempting to start the day with a cold shower but the start the day with a cold shower but the start the day with a cold shower but the question becomes are cold showers really question becomes are cold showers really question becomes are cold showers really that good for you and if so can they that good for you and if so can they that good for you and if so can they actually boost muscle growth to answer actually boost muscle growth to answer actually boost muscle growth to answer this question we need to look at what this question we need to look at what this question we need to look at what the scientific evidence has to say the scientific evidence has to say the scientific evidence has to say let's start by going over some of the let's start by going over some of the let's start by going over some of the common claims about cold showers common claims about cold showers common claims about cold showers number one increased testosterone number one increased testosterone number one increased testosterone one of the biggest claims is that cold one of the biggest claims is that cold one of the biggest claims is that cold showers increase testosterone production showers increase testosterone production showers increase testosterone production which plays an essential role in muscle which plays an essential role in muscle which plays an essential role in muscle growth
01:00growth growth however the available evidence doesn't however the available evidence doesn't however the available evidence doesn't support this theory and with some support this theory and with some support this theory and with some studies even showing a decrease in serum studies even showing a decrease in serum studies even showing a decrease in serum testosterone after cold water immersion testosterone after cold water immersion testosterone after cold water immersion furthermore cold water immersion may furthermore cold water immersion may furthermore cold water immersion may decrease t-building luteinizing hormones decrease t-building luteinizing hormones decrease t-building luteinizing hormones muscle satellite cells and muscle muscle satellite cells and muscle muscle satellite cells and muscle protein synthesis which play an protein synthesis which play an protein synthesis which play an important role in muscle growth important role in muscle growth important role in muscle growth if you're looking to improve your if you're looking to improve your if you're looking to improve your natural testosterone production you'd be natural testosterone production you'd be natural testosterone production you'd be better off improving the quality of your better off improving the quality of your better off improving the quality of your diet lifting weights and improving your diet lifting weights and improving your diet lifting weights and improving your sleep quality you cannot neglect those sleep quality you cannot neglect those sleep quality you cannot neglect those areas and expect a cold shower to have a areas and expect a cold shower to have a areas and expect a cold shower to have a magical effect on your gains if you'd magical effect on your gains if you'd magical effect on your gains if you'd like to know more about how to naturally like to know more about how to naturally like to know more about how to naturally boost your testosterone levels watch our boost your testosterone levels watch our boost your testosterone levels watch our video the only six ways to increase video the only six ways to increase video the only six ways to increase testosterone naturally testosterone naturally testosterone naturally number two general health claims number two general health claims number two general health claims although cold showers don't seem to do although cold showers don't seem to do although cold showers don't seem to do much for your testosterone levels they much for your testosterone levels they much for your testosterone levels they could still be beneficial could still be beneficial could still be beneficial there's evidence suggesting cold water there's evidence suggesting cold water there's evidence suggesting cold water can increase t helper cells and can increase t helper cells and can increase t helper cells and lymphocytes which may boost your immune lymphocytes which may boost your immune lymphocytes which may boost your immune system more so cold showers may also system more so cold showers may also system more so cold showers may also have an antidepressant effect in theory have an antidepressant effect in theory have an antidepressant effect in theory exposure to cold water activates the exposure to cold water activates the exposure to cold water activates the sympathetic nervous system and increases sympathetic nervous system and increases sympathetic nervous system and increases beta endorphins noradrenaline and
02:00beta endorphins noradrenaline and beta endorphins noradrenaline and electrical impulses to the brain which electrical impulses to the brain which electrical impulses to the brain which can have an antidepressant effect you can have an antidepressant effect you can have an antidepressant effect you may have experienced this yourself after may have experienced this yourself after may have experienced this yourself after taking a cold shower when you feel a taking a cold shower when you feel a taking a cold shower when you feel a surge of adrenaline and increased surge of adrenaline and increased surge of adrenaline and increased alertness followed by some relief that alertness followed by some relief that alertness followed by some relief that the shower is finally over lastly cold the shower is finally over lastly cold the shower is finally over lastly cold showers may also reduce inflammation showers may also reduce inflammation showers may also reduce inflammation however the mechanism behind this is not however the mechanism behind this is not however the mechanism behind this is not fully understood for example a 2017 fully understood for example a 2017 fully understood for example a 2017 study in the journal of physiology noted study in the journal of physiology noted study in the journal of physiology noted that reducing inflammation in muscle that reducing inflammation in muscle that reducing inflammation in muscle after injury or in this case a hard after injury or in this case a hard after injury or in this case a hard workout may impede muscle repair and workout may impede muscle repair and workout may impede muscle repair and that the process of repairing skeletal that the process of repairing skeletal that the process of repairing skeletal muscle tissue is complex the authors muscle tissue is complex the authors muscle tissue is complex the authors also mentioned that although cold water also mentioned that although cold water also mentioned that although cold water immersion may reduce muscle soreness immersion may reduce muscle soreness immersion may reduce muscle soreness it's no more effective than active it's no more effective than active it's no more effective than active recovery like 10 to 20 minutes of low recovery like 10 to 20 minutes of low recovery like 10 to 20 minutes of low intensity cycling to reduce inflammatory intensity cycling to reduce inflammatory intensity cycling to reduce inflammatory responses in muscles after a training responses in muscles after a training responses in muscles after a training session in other words purposefully session in other words purposefully session in other words purposefully reducing inflammation with cold showers reducing inflammation with cold showers reducing inflammation with cold showers may actually decrease muscle hypertrophy may actually decrease muscle hypertrophy may actually decrease muscle hypertrophy so although there were some valid claims so although there were some valid claims so although there were some valid claims about the benefits of cold showers it about the benefits of cold showers it about the benefits of cold showers it seems that muscle growth is not one of seems that muscle growth is not one of seems that muscle growth is not one of them but this begs the question are them but this begs the question are them but this begs the question are there any studies that actually compared there any studies that actually compared there any studies that actually compared training followed by cold water exposure
03:00training followed by cold water exposure training followed by cold water exposure versus training without cold water versus training without cold water versus training without cold water exposure and its effects on muscle exposure and its effects on muscle exposure and its effects on muscle growth the answer is yes so let's take a growth the answer is yes so let's take a growth the answer is yes so let's take a look at some now one 2015 study look at some now one 2015 study look at some now one 2015 study published in the journal of physiology published in the journal of physiology published in the journal of physiology split 21 physically active men into two split 21 physically active men into two split 21 physically active men into two groups groups groups both groups trained their lower body both groups trained their lower body both groups trained their lower body twice a week for 12 weeks twice a week for 12 weeks twice a week for 12 weeks the main difference between the groups the main difference between the groups the main difference between the groups is that one group underwent 10 minutes is that one group underwent 10 minutes is that one group underwent 10 minutes of cold water immersion after their of cold water immersion after their of cold water immersion after their workout whereas the other group did 10 workout whereas the other group did 10 workout whereas the other group did 10 minutes of low intensity cycling at the minutes of low intensity cycling at the minutes of low intensity cycling at the end of the 12 weeks the cycling group end of the 12 weeks the cycling group end of the 12 weeks the cycling group saw a significant increase in strength saw a significant increase in strength saw a significant increase in strength and muscle mass compared to the cold and muscle mass compared to the cold and muscle mass compared to the cold water group in a follow-up study by the water group in a follow-up study by the water group in a follow-up study by the same authors nine active men performed same authors nine active men performed same authors nine active men performed single leg strength exercises on single leg strength exercises on single leg strength exercises on separate days followed by cold water separate days followed by cold water separate days followed by cold water immersion or active recovery immersion or active recovery immersion or active recovery once again the results favored the once again the results favored the once again the results favored the active recovery group according to the active recovery group according to the active recovery group according to the authors cold water immersion resulted in authors cold water immersion resulted in authors cold water immersion resulted in a dampened anabolic signal mainly from a a dampened anabolic signal mainly from a a dampened anabolic signal mainly from a decrease in satellite cell activity decrease in satellite cell activity decrease in satellite cell activity which regulates muscle hypertrophy thus which regulates muscle hypertrophy thus which regulates muscle hypertrophy thus this could potentially result in smaller this could potentially result in smaller this could potentially result in smaller long-term gains in muscle mass and long-term gains in muscle mass and long-term gains in muscle mass and strength
04:00strength strength another 2019 study looked at the effects another 2019 study looked at the effects another 2019 study looked at the effects of cold water baths on muscle protein of cold water baths on muscle protein of cold water baths on muscle protein synthesis in recreational athletes and synthesis in recreational athletes and synthesis in recreational athletes and found similar results in this study 12 found similar results in this study 12 found similar results in this study 12 recreationally active men performed recreationally active men performed recreationally active men performed resistance training followed by water resistance training followed by water resistance training followed by water immersion of both legs for 20 minutes immersion of both legs for 20 minutes immersion of both legs for 20 minutes the main difference is that one leg was the main difference is that one leg was the main difference is that one leg was immersed in cold water 8 degrees celsius immersed in cold water 8 degrees celsius immersed in cold water 8 degrees celsius and the other in neutral water at 30 and the other in neutral water at 30 and the other in neutral water at 30 degrees celsius following this degrees celsius following this degrees celsius following this participants were given a beverage participants were given a beverage participants were given a beverage containing protein and carbohydrates to containing protein and carbohydrates to containing protein and carbohydrates to ensure the main difference in the study ensure the main difference in the study ensure the main difference in the study was the water temperature after two was the water temperature after two was the water temperature after two weeks of training muscle protein weeks of training muscle protein weeks of training muscle protein synthesis rates were 12 lower in the synthesis rates were 12 lower in the synthesis rates were 12 lower in the cold water immersion leg which is not cold water immersion leg which is not cold water immersion leg which is not ideal for muscle growth the authors ideal for muscle growth the authors ideal for muscle growth the authors couldn't exactly understand the couldn't exactly understand the couldn't exactly understand the mechanism behind these findings but mechanism behind these findings but mechanism behind these findings but theorized that the blunted anabolic theorized that the blunted anabolic theorized that the blunted anabolic response was a result of a decrease in response was a result of a decrease in response was a result of a decrease in amino acid uptake due to a reduction in amino acid uptake due to a reduction in amino acid uptake due to a reduction in blood supply to the muscle subjected to blood supply to the muscle subjected to blood supply to the muscle subjected to the cold water nonetheless according to the cold water nonetheless according to the cold water nonetheless according to these studies it seems that cold water these studies it seems that cold water these studies it seems that cold water baths right after a workout can baths right after a workout can baths right after a workout can interfere with muscle growth however interfere with muscle growth however interfere with muscle growth however there are a few other factors we must
05:00there are a few other factors we must there are a few other factors we must consider consider consider first all of these studies looked at first all of these studies looked at first all of these studies looked at cold water immersion like cold water cold water immersion like cold water cold water immersion like cold water baths where you submerge your entire baths where you submerge your entire baths where you submerge your entire body perhaps the results would be body perhaps the results would be body perhaps the results would be different with cold showers where the different with cold showers where the different with cold showers where the exposure to cold water is uneven and for exposure to cold water is uneven and for exposure to cold water is uneven and for a shorter duration it's hard to imagine a shorter duration it's hard to imagine a shorter duration it's hard to imagine someone would enjoy taking a 20-minute someone would enjoy taking a 20-minute someone would enjoy taking a 20-minute cold shower right after a workout cold shower right after a workout cold shower right after a workout furthermore there's not a lot of furthermore there's not a lot of furthermore there's not a lot of evidence on this topic and although evidence on this topic and although evidence on this topic and although these studies found a significant these studies found a significant these studies found a significant improvement for the groups that did not improvement for the groups that did not improvement for the groups that did not use cold water immersion could they use cold water immersion could they use cold water immersion could they still be relevant and impactful in a still be relevant and impactful in a still be relevant and impactful in a real world scenario having said that real world scenario having said that real world scenario having said that let's wrap up this video with some let's wrap up this video with some let's wrap up this video with some practical takeaways so you know exactly practical takeaways so you know exactly practical takeaways so you know exactly what to do especially if you're a fan of what to do especially if you're a fan of what to do especially if you're a fan of cold showers cold showers cold showers conclusion to answer the original conclusion to answer the original conclusion to answer the original question of this video cold showers question of this video cold showers question of this video cold showers after a workout are probably not a great after a workout are probably not a great after a workout are probably not a great idea if your main goal is to build as idea if your main goal is to build as idea if your main goal is to build as much muscle as possible however they may much muscle as possible however they may much muscle as possible however they may have some utilities for example if have some utilities for example if have some utilities for example if you're a recreational athlete looking to you're a recreational athlete looking to you're a recreational athlete looking to optimize recovery or reduce soreness optimize recovery or reduce soreness optimize recovery or reduce soreness cold showers may be a useful tool cold showers may be a useful tool cold showers may be a useful tool especially if you're not worried about especially if you're not worried about especially if you're not worried about building muscle and your main focus is building muscle and your main focus is building muscle and your main focus is optimizing your performance bear in mind optimizing your performance bear in mind optimizing your performance bear in mind though that speeding up your recovery
06:00though that speeding up your recovery though that speeding up your recovery may come at the cost of reducing may come at the cost of reducing may come at the cost of reducing training adaptations that result in training adaptations that result in training adaptations that result in muscle hypertrophy on top of that you muscle hypertrophy on top of that you muscle hypertrophy on top of that you can get similar or better results by can get similar or better results by can get similar or better results by performing some type of active recovery performing some type of active recovery performing some type of active recovery like 10 to 20 minutes of low intensity like 10 to 20 minutes of low intensity like 10 to 20 minutes of low intensity cardio after your workout instead lastly cardio after your workout instead lastly cardio after your workout instead lastly if you're interested in the health if you're interested in the health if you're interested in the health benefits of cold showers like increased benefits of cold showers like increased benefits of cold showers like increased alertness you could take them in the alertness you could take them in the alertness you could take them in the morning on your rest days to get the morning on your rest days to get the morning on your rest days to get the best of both worlds best of both worlds best of both worlds finally as this topic is still being finally as this topic is still being finally as this topic is still being researched we'd like to hear your researched we'd like to hear your researched we'd like to hear your thoughts on cold showers have you tried thoughts on cold showers have you tried thoughts on cold showers have you tried them out if so how was your experience them out if so how was your experience them out if so how was your experience did you find this video helpful if so did you find this video helpful if so did you find this video helpful if so click the like button below as it'll click the like button below as it'll click the like button below as it'll truly help out the channel truly help out the channel truly help out the channel also if you're looking to maximize your also if you're looking to maximize your also if you're looking to maximize your muscle and strength gains check out our muscle and strength gains check out our muscle and strength gains check out our science-based supplement line each science-based supplement line each science-based supplement line each product was created using scientifically product was created using scientifically product was created using scientifically proven ingredients all clinically dosed proven ingredients all clinically dosed proven ingredients all clinically dosed and guaranteed to produce results and and guaranteed to produce results and and guaranteed to produce results and right now you can get 25 off your entire right now you can get 25 off your entire right now you can get 25 off your entire order plus free shipping by using the order plus free shipping by using the order plus free shipping by using the coupon code monster at checkout so head coupon code monster at checkout so head coupon code monster at checkout so head over to musclemonsters.com supplements over to musclemonsters.com supplements over to musclemonsters.com supplements or click the link in the description and or click the link in the description and or click the link in the description and if you haven't already make sure you if you haven't already make sure you if you haven't already make sure you subscribe for more videos and don't subscribe for more videos and don't subscribe for more videos and don't forget to turn on post notifications so
07:00forget to turn on post notifications so forget to turn on post notifications so you don't miss the next one peace you don't miss the next one peace you don't miss the next one peace [Music] [Music]