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Cold Water or Whole Body Cryotherapy Which (if any) Shall You Use? Active Recovery = ↑ Testosterone = ↑ Gainz?

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The use of and effects of post-workout stretching and related purported recovery boosters on the adaptational response to sports is IMHO astonishingly under-researched (Barnett 2006). The latest issue of the  European Journal of Applied Physiology  features not one, but rather a bunch of interesting and (in many cases) practically relevant papers. Reason enough for me to address them in this year's first Exercise Research Update - a research update I will publish in form of two individual articles with the first one (the one you're about to read) addressing recovery techniques and their potential role in modulating your training results. More specifically, we are going to take a fresh look at the latest data related to the effects of different cooling techniques and the use of active recovery on your performance, size & strength gains... but now, without further delay, here's the gist + implication for today's studies. Both, hypoxia / BFR and compression ...
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Exercise Science - True of False? Large Muscles First for Growth? Cooling Works Before & After Workouts? Senior Olympians Have Healthy Bones? Hypoxia + HIT = WIN?

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I know it's difficult to resist guys, but first things first: Study confirms, you better train the large muscle groups of the upper body first, before you go progress to what many of you probably love the most... no, not what you think now, I am talking about training arms ;-) I know that you probably think that I had forgotten about the exercise science quickie I announced in Saturday's installment of On Short Notice . Today's SuppVersity article is written proof that this is not the case. With topics that range from the redundancy of hypoxia training and intense workouts and the beneficial effects of training the large muscle groups first in your workout to the usefulness of the internal and external application of cold water and other stuff before and after workouts to elicit performance gains and speed up recovery and the unique benefits only heavy resistance training has to offer to elderly bones, I'd hope that everybody will find at least one item he / she is ...
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Cool Training Techniques: Cryostimulation Improves Anaerobic Exercise Capacity

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Are you training to gain strength? If so, you might be interested that Polish scientists ( Klimek. 2010 ) found that cryostimulation, i.e. short term exposure to -130°C, stimulates anaerobic exercise performance. In the male subjects, whole body cryostimulation caused a significant (P < 0.05) increase in relative values of peak power (11.1 vs. 11.9 W×kg-1). A significant (P < 0.05) increase in mean power (723.9 vs. 756.1 W) was also observed, as well as an i ncrease in total work (13.77 vs. 14.53 kJ) registered in the Wingate test after the whole body cryostimulation. Additionally, a significant (P < 0.05) decrease in time to reach peak power from 6.67 to 5.92 s in the post-cryogenic treatment test was registered. However, the changes in time to sustain peak power were not significant. Interestingly women did not benefit from the study protocol. While the scientists do not give a comprehensive explanation for the lack of effect on female athletes, I would suspect it is due t...
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