Keep doing it if it’s convenient, a reliable expert said it negatively affects strength extremely extremely little and decreases hypertrophy gains by 10%. Unless you wanna be a body builder, it shouldn’t really matter, not worth the inconvenience. Also cold showers is better than ice baths regarding these affects
Definitely an interesting study that should be undergone. Seems like the only study surrounds recovery for muscle building or hardcore athletes but not a lot on people who just wanna lose some weight or get leaner
Ice baths only negatively impact hypertrophy work not strength, endurance, cardiovascular performance so if you're trying to build muscle it's not a good idea and the studies are solid on that topic but having an ice bath after BJJ training or something is a great idea
„Decrease your gains“ still means you make gains. It doesn’t nullify them. So the more important question is, how much does it decrease the gains? Is it even measurable or important for non-competitive people? I’d say no 😅
@@BeefDog666 if you work out regularly you don’t loose your muscles. And it’s not the point of this video - the question is, how much does an ice bath decrease the GAINS. 1%? 5%? According to your comment, over 100% 😂
@@borisbojic well being that when you do an ice bath it stops the muscle building process entirely, it significantly decreases gains if done within 6-8 hrs after a workout . however doing one 20 minutes before a workout boosts testosterone so it would in fact increase your gains when done that way
The question is, first and foremost, why the f.. do them at all. Folks, if you are so sore you need either 200mg ipubrofen or ice bath ALL THE TIME, there might be something wrong with training/recovery balance of whatever program you stick to.
Hubbeman said much things according to science and you don't. He said it depends on your goals. And he doesn't recommend taking a long time. He said do it by intervals of few minutes, then dry, a repeat 3 to 6 times
@@ericmoonchristopher8334 According to a few studies I have seen, ice bath/cold bath before workouts can improve performance, it can also improve/increase lutenizing hormone and testosterone levels. Post ice bath does NOT reduce strength like the guy said above, but it CAN reduce strength GAINS that could have been made in the heavy workout session, but it is negligible as you recover better so you can then workout again quicker. Although I would not do it every workout session. The best of both worlds would probably be ice bath in the morning upon waking and ice baths post workout on cardio/grappling/wrestling/sparring only days.
The inflammation happens in your muscles is very important to help your muscle get a mass and strength but if you do ice baths after training you will reduce this inflammation ,so you will get less benefits of your workout so before is better
Hey my bro, this war top. What about the hardest under water challenge ever? Face up in tub Under water breath hold for one whole min with eyes open, nose unplugged!! Accepted? ;)
Bloody sick of all the contradictory videos...ice bath before....ice bath after......ice bath 4 hours ...ice bath 8 hours.....have cold shower straight after running....have cold shower 4 hours after running.... like which the hell is it....
if you want to recover as quick as possible after a game take it right after as soon as possible but thats also if you dont want to make much muscle gain from it.
Wrong. Ice bath immediately after workout especially if you just did extreme cardio. It feels amazing, helps with recovery and losing weight while increasing endurance. Don't listen to what pp say. Test it for yourself.
The last thing I'd do after heavy cardio is ice, unless you want to test your cardiovascular system under heavy thermal shock (which is actually of some use when training very healthy, very fit folks for specific military or rescue occupations)
I have immune conditions, exercise triggers my immune, even mild slow walking, i was thinking if this could work. I don’t care much about muscle size, I just want to regain my mobility.
If you take a cold shower before training, it can help increase blood flow which can help with muscle damage and pump factors. (Wim Hof talks about this a lot.) If your goal is to maximize hypertrophy, you don’t want to lose post workout muscle tissue inflammation; otherwise, gains will not be maximized. So just take a normal temperature shower after weight training.
From what I’ve been reading and researching. There isn't strong evidence to suggest that doing a cold plunge after a workout significantly reduces muscle growth. While some research suggests that cold therapy may slightly impair muscle hypertrophy immediately after a workout, the long-term impact on muscle growth appears to be minimal. Ultimately, the benefits of cold plunges for recovery likely outweigh any potential temporary reduction in muscle growth. 🤷🏻♂️
@@rheyell13gaming95 theres no tutorial, just step on a treadmil and walk for 5 minutes and the first exercise of the muscle you working do 3-4 sets of warmup
I use ice bath to support my muscle gain How? I do it every monday after playing basketball for 3hours pickup runs So thatthe next day i can lift again If i didnt use icebath the weight session next day will be herrendous, or subpar at best
@@de9293 for that workout you've just done ye slightly. But if it means I can train them muscles again sooner then the 9verall gains are to to be more. Training twice with a slight loss of gains in a short time is better than training once and having to wait the full recovery before u can do it again
@@tomallen5887 there is also a thing called overworking yourself without giving yourself proper rest time not only means an increased risk of injury but you’ll be getting even less gains by not giving your body time to rest and recover naturally
Always after cold muscles can be shortened and lead to a higher risk of injury (pulls, strains, or tears). That's why your told to warmup before a workout.
No benefits before. No benefits after (unless the workout left you unbearably sore, and cold curbs unpleasant sense of inflammation). I would not do them at all.
I'm at the end of a 7 day water only fast. Light workout (EMOMs) every day (afternoon when sleepy) followed by cold plunge (35-45deg) for 4min. Im pretty healthy and athletic, but was 10lbs over goal. Wondering if the cold plunge is stopping gains and/or weight loss. Have any resources or studies or thoughts on this?
the first point you said for building muscle you take 20 min before or 4 hour after yet the second point said if you take after 4 hours, you'll decrease muscle
This is kind of silly because Navy SEALs constantly work out and jump into the ocean and then run 3 to 5 miles all the while jumping into the ice cold ocean and coming back out and training
This is false - this was debunked by Ben Greenfield noting that if you take an ice bath afterward, the only way to decrease the beneficial inflammation of a workout would be to ice bath at 33ish degrees for 10mins + If you go for 2 mins it’s just fine. Not nearly enough cold exposure to dampen the beneficial inflammation
Cool cause I thought about jumping in a mid level cold shower for a minute, jumping out for a minute then Jumping back for another minute then jump in the warm tub for 8-10 minutes
Yeah definitely seems like it depends on your workout goals. 20 min before or 4-8 hours after if you are lifting weights. I do it directly after my workouts but right now all I’m doing is training BJJ, looking for symptom relief and weight loss.
There are a lot of highly simplified and not always true, statement you make in this video. Also it seems to me that Andrew Huberman recommends 4 hours but says if you are Hypervigilante over your strength gains to the point you wouldn’t want to risk loosing gains then you might want to wait 6-8 + hours
Correct that it inhibits muscle growth post workout. But why do it at all then ? Fat loss? Studies shows it stimulates the body to add fat. It’s natural since the best protection from cold is insulation with fat.
take video with a grain of salt... ice bath before workout seems retarded since you will be tightening up your whole body. probably should wait a while after doing it before heavy physical activity
I hate ice baths. I can do it, it’s not a problem, I can sit in there for however long… but ice baths make me stiff and tight. Decreases my range of motion, etc. I don’t receive enough pros to do them.
For the average person it doesnt matter atall, we are talking ultra fine tuning. Lift weights and take cold showers and you will get bigger, this is only relevant if your pro
Fuck man I’ve been taking cold showers after my workout for the past month 😂
Keep doing it if it’s convenient, a reliable expert said it negatively affects strength extremely extremely little and decreases hypertrophy gains by 10%. Unless you wanna be a body builder, it shouldn’t really matter, not worth the inconvenience. Also cold showers is better than ice baths regarding these affects
@@Metal12111 is there a study online that shows this if so can u send it?
Me too I do ice baths too, cold shower is a torture 1st month but after that it is pleasure 🧘♂️
I've been doing it for the past 3 years 😭
@@crusadr_4966 oh man that sucks has it had any negative effects on muscle gains
the 2nd most important thing is to not forget about the ducky
HECK NO
that’s the most important thing🐥🐥🐥
Do you mean your yellow rubber ducky???🐤 😅
I’ve done it straight after for a while and I feel like its helped my weight decrease which makes it more easier for me to look defined
Definitely an interesting study that should be undergone. Seems like the only study surrounds recovery for muscle building or hardcore athletes but not a lot on people who just wanna lose some weight or get leaner
also taking ice baths before workout increases testosterone by 2369%
Transmascs asl: 😮
So where is the study showing T levels increase that much?
@@grzeniakis joke
No
For how long do you ice bath before a workout ? My trainer said 60 seconds - he said 3 min too long IF you workout 20 min later
Ice baths only negatively impact hypertrophy work not strength, endurance, cardiovascular performance so if you're trying to build muscle it's not a good idea and the studies are solid on that topic but having an ice bath after BJJ training or something is a great idea
EVERY morning I WILL wake up and grind i WILL be great I WILL commit
Ma man!
How’s it going
Me too
very weird comment why do you tell us this why do you break the grind to do this my friend i dont understand
Comment section refuses to listen 💀😂😂😂
30 minutes before or 5 hours after. Got it ❤
Seems like doing it before is more convenient unless you workout in the morning then after would be better.
Does not matter I take cold showers before workout and after workout and before bed (ik it’s a lot) still huge
Right...
You are from a third world country.
Still huge 😂. With a zyzz av.
cold shower isn’t enough, needs to be full submersion at around 33 degrees f.
„Decrease your gains“ still means you make gains. It doesn’t nullify them. So the more important question is, how much does it decrease the gains? Is it even measurable or important for non-competitive people? I’d say no 😅
Exactly
it’s measurable and decreases muscle mass
@@BeefDog666 if you work out regularly you don’t loose your muscles. And it’s not the point of this video - the question is, how much does an ice bath decrease the GAINS. 1%? 5%? According to your comment, over 100% 😂
@@borisbojic well being that when you do an ice bath it stops the muscle building process entirely, it significantly decreases gains if done within 6-8 hrs after a workout . however doing one 20 minutes before a workout boosts testosterone so it would in fact increase your gains when done that way
The question is, first and foremost, why the f.. do them at all. Folks, if you are so sore you need either 200mg ipubrofen or ice bath ALL THE TIME, there might be something wrong with training/recovery balance of whatever program you stick to.
Hubbeman said much things according to science and you don't. He said it depends on your goals. And he doesn't recommend taking a long time. He said do it by intervals of few minutes, then dry, a repeat 3 to 6 times
This sounds like u need a lot of time in ur hands
@@anon815915-30 mins for countless benefits?
Just have one less game of COD and you’ll have time..
Ice baths post workout are good for fighters who arent focusing on building muscle (due to weight class restriction)
well it also decreases strenght so no
@@pizzaparty4840 no
So before is better ?
@@ericmoonchristopher8334 According to a few studies I have seen, ice bath/cold bath before workouts can improve performance, it can also improve/increase lutenizing hormone and testosterone levels.
Post ice bath does NOT reduce strength like the guy said above, but it CAN reduce strength GAINS that could have been made in the heavy workout session, but it is negligible as you recover better so you can then workout again quicker. Although I would not do it every workout session.
The best of both worlds would probably be ice bath in the morning upon waking and ice baths post workout on cardio/grappling/wrestling/sparring only days.
I do it after every workout. It helps me cooldown
Do it before and become a super saiyan Kakarot
@@Mrbulkwastakenwhy its better before?
Idk I was just joking
The inflammation happens in your muscles is very important to help your muscle get a mass and strength but if you do ice baths after training you will reduce this inflammation ,so you will get less benefits of your workout so before is better
Hey my bro, this war top. What about the hardest under water challenge ever? Face up in tub Under water breath hold for one whole min with eyes open, nose unplugged!! Accepted? ;)
Wait so if I take an ice bath after a workout I won't get stronger? I don't care about muscle size,
Watch the video for the answer.
Bloody sick of all the contradictory videos...ice bath before....ice bath after......ice bath 4 hours ...ice bath 8 hours.....have cold shower straight after running....have cold shower 4 hours after running.... like which the hell is it....
I think the difference is negligible when you do it. How much free time do people have these days lol
I mean not much free time needed if you do it 20min before, all about how you plan at that point
That's bullshit about losing gains
Idc about gains. I just want to not hurt
Is it ok for me to take cold showers after my 2 hour soccer practice? I do soccer practice to lose fat and gain skill, not muscle
Is it better to take a cold ice bath before or after a Basketball game/during a basketball workout?
Well it’s still a workout so the video explains
if you want to recover as quick as possible after a game take it right after as soon as possible but thats also if you dont want to make much muscle gain from it.
so if I want to i would have to wait?
@@jacobdaley3888
Wrong. Ice bath immediately after workout especially if you just did extreme cardio. It feels amazing, helps with recovery and losing weight while increasing endurance. Don't listen to what pp say. Test it for yourself.
The last thing I'd do after heavy cardio is ice, unless you want to test your cardiovascular system under heavy thermal shock (which is actually of some use when training very healthy, very fit folks for specific military or rescue occupations)
Praise the LORD for creating ice bath breathing.
I have immune conditions, exercise triggers my immune, even mild slow walking, i was thinking if this could work. I don’t care much about muscle size, I just want to regain my mobility.
Have you tried anything that works or helps? What’s your diet like?
If you take a cold shower before training, it can help increase blood flow which can help with muscle damage and pump factors. (Wim Hof talks about this a lot.) If your goal is to maximize hypertrophy, you don’t want to lose post workout muscle tissue inflammation; otherwise, gains will not be maximized. So just take a normal temperature shower after weight training.
From what I’ve been reading and researching. There isn't strong evidence to suggest that doing a cold plunge after a workout significantly reduces muscle growth. While some research suggests that cold therapy may slightly impair muscle hypertrophy immediately after a workout, the long-term impact on muscle growth appears to be minimal. Ultimately, the benefits of cold plunges for recovery likely outweigh any potential temporary reduction in muscle growth. 🤷🏻♂️
Or just don’t lose out on any muscle growth and do it later???
If your taking an ice bath before a workout make sure you warm up properly before lifting or you will injure yourself.
can you show me a tutorial?
@@rheyell13gaming95 theres no tutorial, just step on a treadmil and walk for 5 minutes and the first exercise of the muscle you working do 3-4 sets of warmup
I just do some body weight stuff and get right into rounds of bag work slowly
Thanks doc
50 push ups and 50 air squats and I’m good to go. Just have to get the blood flow back to the fingers and toes.
I’m sure the reduced gains is negligible.
Fr it’s not like Ronnie Coleman would of lost the Olympia just cause of cold baths
No it acctually stops the muscle building process for that particular day if done to soon... soooo yeah that's pretty significant
@@Christiansstillstrugglethis isn’t true
@@nickpumpeth It just is
If you are natural, every gram matters.
After morning cardio, sauna after night lifting.
Great routine, I bet you get awesome sleep!
I don't understand, so should I take a cold shower first and then wait for 20 min for the workout?
I completed the 30-day cold shower challenge, and it was really hard 🥶.
I can’t imagine how hard ice bath 😂
It’s easier than 30 days cold shower
Hmm. Citations? Seems like broscience
I use ice bath to support my muscle gain
How?
I do it every monday after playing basketball for 3hours pickup runs
So thatthe next day i can lift again
If i didnt use icebath the weight session next day will be herrendous, or subpar at best
Who are those people who want to shrink their muscle after intense weighlifting?
A cold bath after speeds up recovery time which means u can train again sooner which in turn increases your gains
Recovery is the time where you actually build muscle so decreasing inflammation and soreness with a cold shower after a workout reduces your gains
I wanna go to thw gym to develop an asthetic v shaped phyzique does it matter or no
Decreases your gains my guy. If your goal is the build muscle then your not suppose to ice bath directly after.
@@de9293 for that workout you've just done ye slightly. But if it means I can train them muscles again sooner then the 9verall gains are to to be more. Training twice with a slight loss of gains in a short time is better than training once and having to wait the full recovery before u can do it again
@@tomallen5887 there is also a thing called overworking yourself without giving yourself proper rest time not only means an increased risk of injury but you’ll be getting even less gains by not giving your body time to rest and recover naturally
Best thing about taking ice baths is that you can tell everyone you're taking ive baths
Always after cold muscles can be shortened and lead to a higher risk of injury (pulls, strains, or tears). That's why your told to warmup before a workout.
This is all a bunch of hogwash. I gained 20+ lbs of muscle while on ice baths. It's okay to take ice baths at any time during the day.
No benefits before.
No benefits after (unless the workout left you unbearably sore, and cold curbs unpleasant sense of inflammation).
I would not do them at all.
How about both before and after..: the more the merrier.
I do it an hour before i work out, and take another one before i go to boxing training. Who can tell me if that's good or not?
A yo, i always add ices on my bath waters everyday after workout, damn ;)
Best feeling ever, right??😍😍
@@mohemmedshanir9399 yess, it feels great. It boosting up focus for like the next 5-6 hours 😆
Are you considering buying an ice bath machine?
@@meheh002 for now? No sir. Someday in the future? (>10 years) probably.
Please protect the ears. Cold water/ swimmers ears look it up it’s tough business 😅
May I know why?
Okay I should try that
So, not a single reason to ice bath before your workout? I’m trying to prove someone wrong.
It says 20 mins before or a lot after what about 10 hours before workout just go wake up
yes thats my question. How long before is still good?
I do both.
Fuck it, do both!! YOLO SWAG
I ice bath during my workout
They say not after a workout but I disagree.
That rubber duck needs to be thrown in the trash its looking a little moldy
Before puts you in a different mode
Does it STOP gains?
Neither. It’s proven now to add no value
Bruh I literally am take a ice bath rn 1 hour after my workout🫠😊
I'm at the end of a 7 day water only fast. Light workout (EMOMs) every day (afternoon when sleepy) followed by cold plunge (35-45deg) for 4min. Im pretty healthy and athletic, but was 10lbs over goal. Wondering if the cold plunge is stopping gains and/or weight loss. Have any resources or studies or thoughts on this?
Ice bath before or after?!? How about never!
How about ice bath before and after workout
Ight time to switch up my schedule
Crap
How about, during....... LETS GET CRAZY
You want to take warm/hot bath not cold
the first point you said for building muscle you take 20 min before or 4 hour after
yet the second point said if you take after 4 hours, you'll decrease muscle
He said within 4hrs meaning from end work out +4hrs. So within that time range
Will I still get the anti inflammatory benefits if I do an ice bath before I workout ?
Oh no pseudoscience
Both
This is kind of silly because Navy SEALs constantly work out and jump into the ocean and then run 3 to 5 miles all the while jumping into the ice cold ocean and coming back out and training
This is false - this was debunked by Ben Greenfield noting that if you take an ice bath afterward, the only way to decrease the beneficial inflammation of a workout would be to ice bath at 33ish degrees for 10mins +
If you go for 2 mins it’s just fine. Not nearly enough cold exposure to dampen the beneficial inflammation
Cool cause I thought about jumping in a mid level cold shower for a minute, jumping out for a minute then Jumping back for another minute then jump in the warm tub for 8-10 minutes
Everybody reacts differently. Don't take this to heart. Do whatever makes you happy!
Before studies show
Where's the ice cream
Abe kachhhe pe kyu nahata hai
What a scam.
Yeah definitely seems like it depends on your workout goals. 20 min before or 4-8 hours after if you are lifting weights. I do it directly after my workouts but right now all I’m doing is training BJJ, looking for symptom relief and weight loss.
i only do ice baths for discipline and mental resilience, i do it in the morning, and workout around noon
Do one on days off
There are a lot of highly simplified and not always true, statement you make in this video. Also it seems to me that Andrew Huberman recommends 4 hours but says if you are Hypervigilante over your strength gains to the point you wouldn’t want to risk loosing gains then you might want to wait 6-8 + hours
I do it first thing when I wake up lol
What the hell? Was that a social business lined with ice tubs?
Correct that it inhibits muscle growth post workout. But why do it at all then ? Fat loss? Studies shows it stimulates the body to add fat. It’s natural since the best protection from cold is insulation with fat.
There's no ice
take video with a grain of salt... ice bath before workout seems retarded since you will be tightening up your whole body. probably should wait a while after doing it before heavy physical activity
I hate ice baths. I can do it, it’s not a problem, I can sit in there for however long… but ice baths make me stiff and tight. Decreases my range of motion, etc. I don’t receive enough pros to do them.
Since it takes 72 hours to recover a muscle how is taking an ice bath after 24 hours is not detrimental for muscle growth?
No. Just no. 😅
ok now i first take bath then go for wprlout
Thickk boiiii
No thanks!
100% before
For Weight gain before workout or after workout cold bath witch is the best time
Plz reply
Should I do it first thing in the morning then go to work then after work gym? The only way I can ice bath before gym is on Saturday and Sundays
Not true
how much degree was the water?
40° F
Before
I normally do on rest days
What if you have no rest days?
Only Only before your workout, it'll turn you into a mad man in the gym at that's what happens to me .
For the average person it doesnt matter atall, we are talking ultra fine tuning. Lift weights and take cold showers and you will get bigger, this is only relevant if your pro
Definitely before you will definitely hold your muscle game if you don’t
I mean if your also maintaining your physique you can do it after your workout so it’s a definitely a bonus for those who are maintaining muscle mass
What If u wanna boost and speed up recovery, it’s best to do it right after???