Meta-analysis: "Cold Water Immersion with a Focus on Muscle Growth: A Systematic Review of a Meta-analysis on the Effect of Cold Water Training after Strength Training with the Aim of Muscle Hypertrophy."

By Johan Seistrup

trustpilot image 4,5 Stjerner på Trustpilot

At, we are dedicated enthusiasts. In other words, we strive to create products that are as targeted and transparent as possible for our customers. We are open to questioning the effectiveness of our products, especially our Ice Tubs, which are our most popular.

In this blog post, we are questioning the effectiveness of ice baths, particularly after strength training. While there hasn't been much research in this area yet, we expect more articles and research findings to emerge in the near future.

The title of the meta-study we have investigated is: "Throwing cold water on muscle growth: A systematic review with meta-analysis of the effects of post-exercise cold water immersion on resistance training-induced hypertrophy."

Or in simpler terms: "Cold water casts doubt on muscle growth: A systematic review of a meta-analysis on the effect of cold water training after strength training with the aim of muscle hypertrophy."

The brief conclusions on ice bathing and its potential effect on muscle hypertrophy (muscle growth) are as follows:

1. The meta-analysis indicates that the use of ice bathing after strength training likely reduces the desired hypertrophy growth.

2. Higher-quality studies are needed to draw stronger conclusions about the effect of ice bathing on muscle development. The findings of the meta-analysis should be taken into consideration when seeking to maximize muscle hypertrophy.

3. Individuals aiming to maximize muscle growth should avoid using ice baths immediately after strength training and consider the frequency and timing of its use.

4. Whether it may have a positive effect after 5, 10, or 24 hours of hypertrophy-focused strength training is still unknown.

5. Furthermore, the combination of ice bathing and strength training may be an option to limit muscle growth for certain athletes, such as distance runners. Further research is needed to understand the effects of different frequencies and timing strategies of ice bathing on the effects of strength training, especially in strength-trained individuals and endurance athletes.

We find this incredibly exciting. Personally, we believe this is still a relatively small study. That being said, there are significant indications that if one desires muscle growth through strength training, taking an ice bath immediately after training may not be advisable. Additionally, there may be indications that it could affect endurance athletes if they choose to take ice baths after their performances.

What we find interesting is to see how it would affect a swimmer, soccer player, or javelin thrower - just to name a few athletes. These are vastly different athletes, with different movement patterns, goals, etc. There are so many aspects that could be fascinating to include in an analysis. It's possible that ice bathing may not benefit muscle growth, but it could perhaps have a positive effect on their sleep, concentration, and overall performance, either in the short or long term.

For more information and to read the article

Kom til toppen af siden her!