RoarVigour Fitness

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We often get asked from our new Weight Loss Clients about running or Cardio in general. and that’s what we mostly talk about . “In the last slide there is a full fat loss guide for anyone trying to lose weight”.

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Cooling down—light movement or stretching for 5-20 minutes—aims to ease your body, but the evidence is nuanced.
A 2018 meta-analysis found a small, non-significant reduction in delayed onset muscle soreness, while a 2021 study showed active recovery offers little advantage over rest for performance or muscle damage.
A 2023 update found no strong injury prevention link. For your time-limited goals, rest may suffice.

One animal study (Uehara et al., 2004) suggests that passive heat exposure may activate hypertrophy mechanisms, such as heat shock proteins (HSPs) and mTOR signaling, by increasing rat soleus muscle wet weight after a 60-minute 41°C session.

However, this is a single study conducted on animals with no human trials, and no research has tested heat exposure immediately after resistance training—leaving its post-workout effect on muscle growth unproven.
The limitation of relying on one study is significant; its findings are preliminary, based on a small sample, and lack human validation, making it insufficient to draw firm conclusions about hypertrophy.

Practically, heat therapy can support recovery if it relaxes you, reducing stress hormones and aiding muscle repair—a key recovery factor. But if heat induces stress or elevates cortisol (a catabolic hormone), it may hinder growth, so use it for relaxation, not as a hypertrophy tool!

A 2024 meta-analysis by Piñero et al. reveals that post-exercise cold water immersion (CWI) may cause a small to moderate reduction in muscle hypertrophy when used immediately after workouts, by disrupting muscle protein synthesis (MPS) and anabolic pathways.
Fuchs et al. (2020) noted a 66% drop in MPS rates acutely (up to 5 hours post-exercise), though long-term hypertrophy effects are less pronounced.

CWI shines at blocking inflammation, reducing soreness—ideal for athletes aiming to feel good for the next day’s practice, especially if muscle growth isn’t a priority.
It also offers no significant benefit for fat loss due to its minimal metabolic impact.

For those targeting size and strength, avoid CWI post-workout and save it for rest days or recovery phases to optimize gains!

Myofibrillar hypertrophy, driven by lifting heavy weights at 75-90% of your 1RM for 3-6 reps, enhances strength by increasing the size and number of contractile protein strands (actin and myosin) within the myofibrils—perfect for power and performance gains.

On the other hand, sarcoplasmic hypertrophy, achieved with moderate loads at 60-75% 1RM for 8-15+ reps, boosts muscle size by expanding the sarcoplasm with glycogen and fluid, ideal for that pumped aesthetic look.
Research by Schoenfeld et al. (2016) confirms these rep ranges optimize specific adaptations, though excessive sarcoplasmic growth may reduce force production per cross-sectional area.

To maximize results, incorporate periodized mesocycles—alternating strength-focused heavy lifting phases with hypertrophy-focused volume cycles—for a balanced, powerful physique.

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