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Ep. #1052: Research Review: Ice Baths and Massages, Training Intensity Matters, & Lifting Improves Mental Skills

Muscle for Life with Mike Matthews

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The Benefits of Cold Water Immersion in Strength Training

To get significant benefits from cold water immersion you need to do something very similar to what the participants in this study did. You need to fully immerse the target muscle groups in very cold water about 50 degrees for at least five minutes and up to 10 minutes appears to be the sweet spot. Many people take a hot shower and then they finish with maybe 15 to 30 seconds of cold water and that can feel good but physiologically speaking that is not going to accomplish anything. Even people who are more committed to their cold showers I took cold showers every day when I was living in Virginia for up to I think it was about a year and a half pretty consistently  and I would do three

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