If your main goal is muscle growth or strength, avoid ice baths, cold showers, or other deliberate cold exposure right after resistance training. The common recommendation is to wait at least 4 hours, and often 6-8 hours or until later in the day, because immediate cold exposure may blunt the inflammatory and mTOR-driven signaling needed for adaptation.
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“Now, another tool for recovery that people are very excited about is the use of cold and the ice bath. And this is important.”