Frequency And Recovery

If training for hypertrophy: err on the side of greater recovery – towards 3 days for the same muscle group – because you want to allow protein synthesis to occur (takes 48-72 hrs)

Getting into an ice bath immediately after a hypertrophy session negates the benefits so much, you might as well not do the session – it’s about 10% attenuation

Sauna (or hot bath) increases blood flow and augments strength & hypertrophy – but now you need to seriously consider proper hydration