called I've heard can actually prevent some of the beneficial effects of training that it can actually. And get in the way of muscle growth, Etc. Yeah,
this this is some pretty robust dates are out there now showing that it definitely has an influence on performance variables like strength and power in particular, but absolutely in terms of muscle hypertrophy and there's a big kind of theme in the world of athletic performance right now, in terms of periodization of cold exposure as a recovery modality, in sure. What, when do you use cold, you know, should you be using cold for? Every in periods of high training load when you're actually pursuing, you know, maybe General proprietary proprietary work. We actually trying to pursue muscle growth. Well, that's usually where you get the most saw. It's usually where you know, you feel the most fatigued but it's probably not the most beneficial approach to use an ice bath in that in that scenario because your dampening you dulling the, you know, the mtor pathway and the the high perch hypertrophic signaling pathway. Whereas in a competition phase, we're actually quality of Size and quality of execution of skill and Technical work has to be maintained, you want to throw the kitchen sink of recovery capabilities and Recovery interventions in that scenario. Because you now, you know, the muscle building activity should be in the bank, that should have been done in there in the general Preparatory work and now you're focusing on technical execution. So you're absolutely right. That's
interesting. So if I understand correctly, if if I want to maximize muscle growth or power. Our or you know, improvements and adaptations, then the inflammation response, the delayed onset, muscle soreness, all the stuff that's uncomfortable. And then we hear. So terrible is actually the stimulus for adaptation. And so using cold in that situation might short-circuit my progress, but if I'm you know, I don't know that I'll ever do this. But if I were to do an Ironman or something or run a marathon under those conditions, I'm basically coming to the to the race. So to speak with all the Or in strength I'm going to have and so they're reducing inflammation is good because it's going to allow me to perform more work. Essentially. Absolutely.
Yeah, you have to be strategic about when you use some of these interventions and you know the time when you preparing for a competition is not the appropriate time, excuse me is the appropriate time when you want to drive recovery and make sure that your body is optimized, you know, when you're far away from a competition date or, you know, out of season or whatever it may be and you really Trying to just tear up the body, a little bit to allow it to its natural, you know healing and adaptation process has to take place where you don't want to negate that you know, the you want the body to optimize its internal recovery, and that's how muscle growth is going to happen. So so interesting that there's a time kind of consideration that you need to make with these interventions. For sure.
Although It Expedites Recovery, Cold Exposure Can Blunt Muscle Hypertrophy
Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Episode 45