Avoid any deliberate exposure to cold (such as an ice bath or a cold shower) immediately after a resistance training session, and wait at least 4 hours so as not to block the natural inflammatory mechanisms essential for muscle development.

noli's read

Andrew Huberman’s advice is based on very solid scientific foundations regarding the impact of cold on physical adaptation. A recent meta-analysis, including analyses by sports researcher Brad Schoenfeld, confirms that cold-water immersion immediately after resistance training significantly attenuates gains in muscle volume. Furthermore, randomized controlled trials (RCTs), such as the benchmark study conducted by Roberts et al., have highlighted that cold calms natural inflammatory responses and slows the activity of signaling proteins necessary for reconstruction. Regarding the 4-hour waiting period, research indeed indicates that the reduction in new protein synthesis can last up to 5 hours after immersion, making this time window particularly logical. It is simply useful to nuance that this restriction only applies if long-term muscle development is your absolute priority. Indeed, if the objective is to perform rapidly in closely spaced competitions, several meta-analyses confirm that cold remains an excellent recovery tool to mitigate perceived fatigue and muscle soreness. Huberman’s distinction is therefore scientifically accurate and valuable for adapting one’s routine to one’s own athletic goals.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3Bhatt DL et al. 2019
4. 4Khan SU, Lone AN, Khan MS, et al. 2021
5. 5Liao Y, Xie B, Zhang H, et al. 2019
6. 6hubermanprotocols.com (fan reference guide)