Is it better to do sauna before or after weightlifting for hypertrophic? What about cold exposure?

Sauna Use Before or After Weightlifting

According to insights from the podcast, using a sauna after hypertrophy training is generally recommended. Engaging in sauna sessions post-workout can augment muscle growth by enhancing recovery and stimulating benefits like increased growth hormone levels and improved blood flow from vasodilation. A suitable sauna session could last about 20-30 minutes after training, with hydration being crucial during this recovery period 1 2.

Conversely, using a sauna before weightlifting is not typically advised if the goal is hypertrophy. Heat exposure before training may not provide the same benefits and can potentially lead to dehydration, which might impair performance during the workout. Therefore, aiming for sauna use after your lifting sessions is the optimal strategy for enhancing muscle hypertrophy and recovery.

Cold Exposure After Weightlifting

Cold exposure, particularly through methods like cold water immersion, can inhibit strength and hypertrophy gains if done within eight hours post-training. This occurs because cold exposure can attenuate the inflammatory response necessary for muscle repair and growth following resistance training. It's suggested to avoid cold exposure on the same day as strength workouts if the aim is to maximize hypertrophy 3.

However, cold exposure can be beneficial when used at other times of the day, as it can increase adrenaline and dopamine levels, enhancing alertness and overall well-being. Therefore, while cold plunges are valuable tools, they should be strategically timed away from strength training sessions focused on building muscle 4 5.

Summary

• Sauna: Best used after weightlifting for hypertrophy enhancement.
• Cold Exposure: Best avoided within eight hours of lifting to prevent impairing gains; can be beneficial at other times.

Using these strategies can optimize your workout recovery and hypertrophy results effectively.