Should You Take COLD SHOWERS For MUSCLE and STRENGTH?

Should You Take COLD SHOWERS For MUSCLE and STRENGTH?


You just got done with your super HIIT workout,
and with all the sweat and stank on your body, it’s time to hit the showers! As you get ready to turn the shower knob to
boil, you remember that one dude at the gym telling you, “Dude, cold showers are way
better for you.” But of course, you’re not just going to
believe him immediately. You go online, search for videos about it,
and see what’s all the rage. Well, glad you found this video. So let’s jump right into the stone cold
topic. What is all the rage for cold showers? Let’s first take a look at the biggest claim:
Cold showers increasing testosterone. And with a quick observation of related studies,
it’s quite conclusive that the effects of cold showers on testosterone is negligible
at best. In fact, some suggest that cold water immersion
might actually decrease serum testosterone. Along the same lines of possible negative
effects from cold showers, we see that, in comparison to using active recovery, such
as low-intensity cardio cycling, cold water can hinder muscle building factors such as
T-building leutinizing hormones, muscle satellite cells, and muscle protein synthesis via inhibiting
the mTOR pathway. Cold water also reduces inflammation, which
might actually work against muscle hypertrophy since inflammation can serve as a growth signal. And as the study show, the subjects did indeed
see smaller gains in muscle and strength with post-workout cold water immersion
But even though it’s not the best for maximizing gains, there are still some possible benefits
to taking cold showers. Cold water has been shown to increase T helper
cells and lymphocytes, which can improve your immune system. There’s also some indication that it can
increase anti-oxidants, but the effect tends to dissipate over time. And with research showing increases of beta-endorphins
and electrical impulses to the brain, cold showers might also have an anti-depressive
effect. In terms of fitness, there is a chance that
taking cold showers can help burn more fat. In this case, it will do so by activating
brown fat when you’re cold to keep you warm. Also, when coming into contact with cold water,
you’ll notice that initially you’ll respond in shock. This response is explained by cold activating
your sympathetic nervous system, aka, your ‘fight or flight system,’ which will drive
up alertness. This can hypothetically be a great benefit
for those that shower in the morning and need a little jolt of wakefulness. And finally, as mentioned earlier, cold showers
can reduce inflammation. Although not the best thing for muscle growth,
the reduction in inflammation, which leads to reduction of metabolites, can slightly
aid in reducing muscle soreness. However, the trade-off for less growth in
order to be less sore is something to consider. And, it is important to mention that almost
all of these studies used cold water immersions, such as sitting in a cold, temperature-controlled
bath. That’s not exactly the same as taking a
cold shower, where the water runs down the entire body and the exact temperature is unknown. Whether these different cooling methods will
generate similar results is up for debate. But they do indeed share the most important
factor: being cooled with water. Now, sticking to the research, what’s the
verdict on cold showers? For the most part, it’s not exactly necessary
and can hurt your gains if done after a workout. If you do choose to take one, take it in the
morning before training to reap benefits of alertness with a sprinkle of better immune
function and burning fat. For those that are seeing good results from
their workouts while taking hot showers, then by all means change nothing. In the end, just make sure you actually shower,
period. That goes for everyone… Subscribe for more sciency fitness vids, and
share your thoughts on cold showers below. As always, thank you for watching!