The Pros and Cons of Cold Plunging for Muscle Growth.

Based on studies from 2015 to 2024 by researchers like Llion A. Roberts from the University of Queensland and Emma S. Malta from Victoria University, cold water immersion was tested after workouts. Trials involved people doing strength training, then plunging in cold water or doing active recovery, measuring muscle gains, soreness, and performance over weeks.

Findings show post-workout cold water immersion cuts muscle growth by slowing protein building and cell activity—one study saw only 103g muscle gain vs. 309g without it, a 67% drop. That said, cold water immersion post-workout cuts soreness and speeds recovery, letting you hit the gym more often with less downtime, potentially offsetting some growth loss by ramping up total training volume.

I you want the best bang for your buck, pre-workout cold water immersion cools your body to boost performance, delaying fatigue so you can train harder or longer.

If building muscle is key, switch post-workout plunges for pre-workout plunges. Your muscles will thank you!