Twelve weeks, from October through late December, to train every day, go to bed early, eat better and put your phone away: that's the promise of the winter arc. Studies on habit formation invite patience: in one landmark study, it took a median of 66 days for a new behavior to reach 95% of its maximum automaticity level, with ranges varying from 18 to 254 days depending on the individual.
This guide examines each pillar of the trend against studies identified via PubMed, then summarizes what can reasonably be expected, with a typical 12-week program.
What science supports : consistency. A habit typically takes two months or more to establish, and planning when and where you act increases physical activity. Strength training programs studied, which lasted approximately 10 weeks, resulted in an average gain of around 1.5 kg of muscle mass, most often measured as lean mass, in men aged 18 to 40. Getting enough sleep, eating enough protein and avoiding an overly marked deficit protect these gains.
What needs to be put in perspective : vitamin D supplementation raises blood levels, with no demonstrated net effect on strength. Creatine adds a modest gain in strength and lean mass. Cold water immersion immediately after strength training reduces muscle soreness but may attenuate gains. No study has evaluated the winter arc itself.
- Winter arc: what exactly is it?
- A habit in 21 days? What studies say
- What 8 to 12 weeks of strength training really changes
- Volume and frequency: the minimum effective dose
- Endurance and cold-weather training
- Light and vitamin D in winter
- Immunity: does training protect you in winter?
- Sleep and screens: a pillar not to neglect
- Nutrition: protein, deficit or surplus
- Creatine: what it adds to your training
- Cold showers and baths: benefits and limits
- What you can expect in 12 weeks, and the program
- Frequently Asked Questions
Winter arc: what exactly is it?
The winter arc, literally "the arc of winter," refers to approximately three months, from October to late December, dedicated to oneself: exercising regularly, sleeping on a fixed schedule, eating better, and reducing screen time, to enter the new year ahead of your resolutions.
Let's be clear from the start: no study indexed in PubMed has evaluated the winter arc as such. We therefore cannot assert anything about its origin, popularity, or results. On the other hand, each of its pillars (habits, strength training, endurance, sleep, nutrition, cold, screen time) has been the subject of trials and meta-analyses.
The 12-week timeframe is close to the average duration of strength training trials, around 10 weeks. It is neither sufficient to transform a physique, nor always to anchor a habit: the realistic goal is to lay durable foundations.
A habit in 21 days? What the studies say
The idea of 21 days does not hold up to the data. A 2024 systematic review gathered 20 studies and 2,601 participants; four directly measured the time needed for a behavior to become automatic: medians of 59 to 66 days, averages of 106 to 154 days, and individual variations ranging from 4 to 335 days.
In the reference study included in this review, it took a median of 66 days to reach 95% of the level of automaticity, for eating, drinking, or exercise habits (ranging from 18 to 254 days). For daily stretching, it took an average of 106 days when practiced in the morning and 154 days in the evening. The authors conclude that you should plan for two to five months instead. Most of the included studies presented a high risk of bias.
Singh B, Murphy A, Maher C, Smith AE. Healthcare (Basel) 2024;12(23):2488. DOI: 10.3390/healthcare12232488
The same review identifies what helps: repeat the behavior in a stable context (same time, same place), practice it in the morning, choose it yourself, enjoy it, and prepare the ground. The first repetitions advance automaticity the most. The exact degree of regularity required remains poorly understood. In practice, and this is advice rather than a study result: aim for repetition rather than perfection, and resume at the next available slot after a missed session.
The second documented lever is planning. A meta-analysis of 41 randomized trials (5,439 participants) shows that planning interventions, including implementation intentions such as "if it's Monday at 7 a.m., then I go to the gym," increase physical activity with a small to medium effect size (effect size of 0.35). Planning for obstacles ("if it rains, I train at home") is part of this.
Effect size relates the difference between two groups to the spread of measurements. By convention, 0.2 corresponds to a small effect, 0.5 to a medium effect, and 0.8 to a large effect.
What 8 to 12 weeks of strength training really changes
A very large meta-analysis on whole-body muscle gain brought together 111 studies and 1,927 healthy men aged 18 to 40 who followed programs of 4 to 24 weeks, averaging about 9 to 10 weeks, at slightly more than three sessions per week on average.
Strength training increased muscle mass, most often measured as lean mass, by an average of 1.53 kg, with large variations from one study to another (from 0 to 7.2 kg). In untrained men, lean mass increased by 1.54 kg, compared to 0.98 kg in already trained men, though the difference was not statistically significant. An excessive number of sets per session was associated with slightly lower gains.
Benito PJ, Cupeiro R, Ramos-Campo DJ, et al. Int J Environ Res Public Health 2020;17(4):1285. DOI: 10.3390/ijerph17041285
In other words, a beginner man can expect on average around one and a half kilos of lean mass over a well-managed quarter, with large variations from one study to another: real progress, not a new body. In already trained men, the average gain was lower, though the difference from beginners was not statistically significant.
In women, a meta-analysis comparing both sexes following the same program finds no difference in muscle gain between the sexes, nor any difference in lower body strength gains; for upper body relative strength, the effect was even more pronounced in women (effect size of 0.60 in their favor), in often short trials conducted in untrained individuals.
For strength, a meta-analysis of 140 studies places maximum beginner gains at around 60% of maximum load and three sessions per muscle per week, and those of the trained practitioner at 80% and two sessions, with four sets per muscle in both cases.
Volume and frequency: the effective minimum
Volume, that is the number of sets per muscle per week, is the primary adjustment. A meta-analysis of 15 studies finds a dose-response relationship: the highest volumes in each study performed on average 3.9% better than the lowest.
A more recent meta-regression, covering 67 studies and 2,058 participants, confirms that muscle and strength gains increase with volume, but with diminishing returns, notably more pronounced for strength. Frequency, meanwhile, matters mainly for strength; its specific effect on muscle gain appears negligible once volume is taken into account. An earlier meta-analysis of 10 studies favored two sessions per muscle per week rather than one.
| Setting | What the studies show | Study |
|---|---|---|
| Weekly volume | Approximately 0.37% additional gain per added weekly set; studied levels: fewer than 5, 5 to 9, 10 or more sets | Schoenfeld, 2017 |
| High volume | Increasing gains with volume, diminishing returns, especially for strength | Pelland, 2026 |
| Frequency per muscle | Twice per week better than once (0.49 versus 0.30) | Schoenfeld, 2016 |
| Sets per session | An excess of sets per session associated with slightly lower gains | Benito, 2020 |
| Session time | Strength and muscle gains similar in the morning and evening | Grgic, 2019 |
This last point matters in winter, when daylight shortens. A meta-analysis of 11 studies finds similar gains in the morning and evening: the best time slot is therefore the one you will stick with.
For a beginner, three full-body sessions per week and approximately 10 sets per major muscle group per week cover the essentials. It's better to add sets progressively.
Endurance and cold weather training
Endurance responds well within a few weeks. A meta-analysis of 28 controlled trials in 723 adults aged 18 to 45 years, with an average starting VO2max of 40.8 mL/kg/min, shows that standard endurance training increases VO2max by 4.9 mL/kg/min compared to inactive controls, and high-intensity interval training by 5.5 mL/kg/min, with a slight advantage for interval training (1.2 mL/kg/min). Gains were greater in those with lower fitness levels and with longer programs.
Outdoors, cold and dry air raises a specific question. In outdoor endurance athletes in winter, such as cross-country skiers and biathletes, exercise-induced asthma and bronchial hyperreactivity are common; they are attributed to water and heat loss from the airways when breathing large amounts of cold air. A 2025 systematic review notes diagnosed asthma in 27% of elite cross-country skiers and 14% of ice hockey players studied.
These figures concern athletes, but a review on exercise-induced asthma describes two reflexes: progressive warm-up, which exploits the refractory period following a first episode, during which the bronchi react less, and the use of a mask designed to warm inspired air, which could protect the bronchi from cold and dry air according to this review dedicated to elite athletes. If symptoms occur, an assessment with objective tests is recommended.
Respiratory discomfort, dry cough, or wheezing that occurs during or just after exercise in the cold should prompt medical consultation. Chest pain or tightness, palpitations, or discomfort require immediate cessation. People with asthma should discuss this with their doctor before increasing their outdoor training.
Light and vitamin D in winter
Vitamin D status drops in winter. A standardized analysis of 55,844 Europeans quantifies it: 17.7% had a level below 30 nmol/L during the prolonged winter period (October to March), compared to 8.3% in summer. Using a threshold of 50 nmol/L, 40.4% of the entire population fell below this level, and prevalence was significantly higher in people with darker skin.
Supplementation raises blood levels: in a meta-analysis of 10 randomized trials in 354 athletes, vitamin D3 increased the 25(OH)D level by 14.76 ng/mL more than placebo. However, the effect on strength remains inconsistent. Across all strength measurements, the overall effect was not significant (0.18); only quadriceps strength improved (0.57).
| Meta-analysis | Population | Result on strength or function |
|---|---|---|
| Han, 2024 | 10 trials, 354 athletes | No significant overall effect (0.18), effect on quadriceps (0.57) |
| Sist, 2023 | 11 trials, 436 athletes | No significant effect on maximal strength or power, small non-significant effects if baseline level was below 75 nmol/L |
| Bislev, 2021 | 54 trials, 8,747 non-athletes | No benefit for muscle health, including in people with low levels |
Vitamin D is therefore not a proven performance lever. Maintaining adequate status in winter remains, however, a health objective in its own right. A blood test allows you to know where you stand; our guide vitamin D: when and how to take it details its use.
Daylight plays another role, on mood. In people suffering from seasonal affective disorder, a form of depression that returns each winter, a network meta-analysis of 17 randomized trials (773 patients) ranks white light at the top of visible lights compared. This is a treatment that requires medical oversight. Getting out in morning light remains practical advice, not a proven demonstration. Our article on daylight saving time transition details how to adjust your rhythm.
Immunity: does training protect you in winter?
A 2021 meta-analysis, which excluded elite athletes, associates a high level of habitual physical activity with a 31% reduced risk of community infection (6 studies, 557,487 people) and a 37% reduced risk of death from infectious disease. Physical activity programs also slightly increased antibody response after vaccination (effect size of 0.14).
These infection risk figures come from observational studies: these are associations, not proof of cause and effect.
In case of fever, generalized body aches, or infection affecting the chest, suspend intense training and resume gradually.
Sleep and screens: a pillar not to be neglected
A meta-analysis of 69 publications (227 performance measures, 89% men) shows that a night of 6 hours or less decreases physical performance by 7.56% on average, across all effort categories, including strength. All-nighters and early awakenings have the most impact, with approximately 0.4% of performance lost per hour of wakefulness before exercise; morning sessions were largely spared.
In 13 young adults (7 men, 6 women), a single night without sleep reduced muscle protein synthesis by 18% after a meal, compared to a normal night. Cortisol increased by 21% and testosterone decreased by 24%. No difference was observed in protein degradation markers.
Lamon S, Morabito A, Arentson-Lantz E, et al. Physiol Rep 2021;9(1):e14660. DOI: 10.14814/phy2.14660
Repeated restriction also matters. In 24 young men, five nights of 4 hours in bed lowered sarcoplasmic muscle protein synthesis, glucose tolerance, and mitochondrial function. These alterations were not observed in the group that performed three high-intensity interval sessions during these five days: exercise cushioned part of the impact, without replacing sleep.
Screens come into play here. In a laboratory trial, reading in the evening on a backlit e-reader rather than on a printed book prolonged sleep onset time, reduced melatonin secretion, delayed the biological clock, and decreased alertness the next morning. A systematic review of 42 studies in 16- to 25-year-olds associates digital media use, including social networks, with shorter and lower-quality nights, and nighttime phone use with later bedtimes and more daytime fatigue. These data are mainly observational: the direction of the relationship is not established.
Stable bedtimes, phone outside the bedroom, printed book in the evening: these actions follow from the studies above without having been tested together.
Nutrition: proteins, deficit or surplus
Proteins support muscle gain. A meta-analysis of 49 randomized trials (1,863 participants) shows that a protein supplement combined with weight training added an average of 0.30 kg of lean mass and 2.49 kg to the maximum load lifted. Lean mass gains plateaued around a total intake of 1.62 g per kilogram of body weight per day : beyond that, nothing more on average.
Distribution also matters. A review suggests aiming for approximately 0.4 g of protein per kilogram per meal over at least four meals, and up to 0.55 g per kilogram per meal for those targeting 2.2 g per kilogram per day. For a 70 kg person, this represents approximately 28 g of protein per meal (calculation by our team). A 100% whey isolate, which provides 22.9 g of protein per 30 g of powder, can supplement a meal or snack that falls short.
Energy balance depends on the goal. To gain muscle, it's better to avoid a deficit: a meta-analysis shows that prolonged energy deficit slows lean mass gains from weight training (effect size of −0.57), without reducing strength gains, and that a deficit of approximately 500 kcal per day was enough to prevent them. To lose fat, slow and steady wins the race. In a trial with 24 elite athletes who trained with weights four times per week, losing 0.7% of body weight per week allowed lean mass to increase by 2.1%, whereas in the group targeting 1.4% per week (1.0% achieved in practice) it remained unchanged.
At 0.7% of body weight per week, an 80 kg person loses approximately 0.5 kg per week (calculation by our team). Over 12 weeks, that's noticeable without being spectacular. Our guide on proteins during cutting details intake during weight loss.
Creatine: what it adds to your training
Creatine doesn't work alone: without training, its effect on lean mass is not significant in trials. Combined with weight training, it provides a measurable supplement. The most recent meta-analysis, covering 63 studies and 1,489 participants, finds, compared to weight training alone, an average effect on upper body strength (0.54) and lower body strength (0.55), and a smaller effect on lean mass (0.30), with no significant effect on fat mass. Neither the intake strategy (with or without a loading phase) nor the daily dose significantly altered these results.
Combined with strength training, creatine increased lean mass by 1.10 kg more than placebo. In men, the gain reached 1.46 kg; in women, it was 0.29 kg and not statistically significant. Without exercise, no effect was observed.
Delpino FM, Figueiredo LM, Forbes SC, et al. Nutrition 2022;103-104:111791. DOI: 10.1016/j.nut.2022.111791
When muscle is measured directly by imaging rather than total lean mass, the effect of creatine added to strength training becomes very small (0.11), or approximately 1 to 1.6 mm of additional muscle thickness, according to a meta-analysis of 10 studies. Another meta-analysis of 12 studies in adults under 50 years of age estimates that approximately 7 g per day, or 0.3 g per kilogram of body weight, add on the order of 1 kg of lean mass to strength training alone.
As for products, no trial has tested ours. Our creatine capsules provide 3 g of creatine monohydrate per day, a dose lower than the estimated 7 g mentioned above; our creatine monohydrate powder is used at 5 g per day. In both cases, maintain adequate hydration. Creatine is not recommended for children, adolescents, or during pregnancy or breastfeeding, and medical advice is required in case of kidney disease.
Cold showers and baths: benefits and limitations
For cold showers, a large randomized trial randomly assigned 3,018 adults aged 18 to 65 years between a control group and groups ending their hot shower with 30, 60, or 90 seconds of cold water, daily for 30 days. Result: 29% fewer reported sick days, but no difference in the number of sick days. These are self-reported data from participants, in an unblinded trial conducted in very healthy adults, followed for 90 days; one of the authors worked for an insurance company.
A meta-analysis of 11 studies (3,177 participants) on cold water immersion in healthy adults observes a transient increase in inflammation immediately after exposure, a decrease in stress 12 hours later, and, in the narrative synthesis, an improvement in sleep quality and quality of life, but not mood. Trials remain few and small.
For recovery, a review of 15 meta-analyses (161 studies) concludes that cold water immersion after exercise reduces muscle soreness up to 96 hours, with a weak to very weak level of evidence. The same review notes that it does not improve strength and that it impairs strength and muscle gains when used regularly after strength training.
In 21 active men who trained with weights twice a week for 12 weeks, 10 minutes of cold water immersion after each session resulted in smaller strength and muscle mass gains than active recovery. The area of type II muscle fibers increased by 17% with active recovery, with no significant increase with cold water immersion.
Roberts LA, Raastad T, Markworth JF, et al. J Physiol 2015;593(18):4285-4301. DOI: 10.1113/JP270570
A 2020 review confirms that regular immersion after strength training attenuates muscle and strength gains, particularly by hindering satellite cell activation and muscle protein synthesis. In practice: if your priority is muscle building, avoid cold water immersion immediately after your strength training session, and reserve it for other times.
Cold water immersion causes a strong cardiac and respiratory reaction on first contact. It should be avoided without medical advice in case of heart disease, hypertension, heart rhythm disorders, or pregnancy, is never practiced alone in open water, and should be started gradually.
What you can expect in 12 weeks, and the program
The table summarizes what studies allow you to hope for in one quarter, on average: individual responses vary greatly.
| Objective | Benchmark over one quarter | Level of evidence |
|---|---|---|
| New habit | Automatism often in the process of being established; medians of 59 to 66 days, of 4 to 335 days depending on the person | Weak to moderate, few studies |
| Muscle mass | Approximately 1.5 kg of lean mass on average in men aged 18 to 40 years (programs of 4 to 24 weeks), slightly less in trained individuals with no significant difference | Solid, over 100 studies |
| Strength | Clear progression, comparable in women on a relative basis | Solid |
| Endurance | VO2max increase of approximately 5 mL/kg/min compared to inactivity, greater in less trained individuals | Solid |
| Fat loss | Approximately 0.7% of body weight per week is compatible with lean mass gain in athletes | Weak, single trial in 24 elite athletes |
| Creatine supplementation | Additional strength gain (medium effect) and approximately 1 kg of lean mass at trial doses, especially in men | Solid, modest effect |
| Vitamin D | Blood levels increased; no net effect demonstrated on strength | Conflicting results |
| Cold shower | Fewer reported absences for illness in one trial, no fewer days of illness | Weak, self-reported data |
Changing everything at once multiplies behaviors to automate, whereas a single habit requires weeks. Unrealistic goals expose you to disappointment. Stacking sessions without rest does not perform better, as volume returns are diminishing. Shortening your nights to train earlier reduces performance and, in short trials, muscle protein synthesis.
The program below, for a healthy adult, combines the parameters from the cited studies: it is practical advice, not a tested protocol.
Creatine monohydrate in vegetable capsules, to support your winter training sessions. Three capsules per day provide 3 g of creatine monohydrate, with a large glass of water, preferably one to two after exertion.
View Creapure CreatineOur complete creatine guide details its effects, its forms and common misconceptions.
Frequently asked questions
What is a winter arc?
A social media trend that involves dedicating October through December to getting back on track: training, sleep, nutrition and less screen time. No study has evaluated the trend itself, but its pillars are well-studied.
What program should I follow for a winter arc?
Three full-body strength training sessions per week, progressing toward approximately 10 sets per major muscle group per week, one to two endurance sessions, sufficient nights of sleep and approximately 1.6 g of protein per kilogram of body weight per day.
How much muscle can you build in 12 weeks?
A meta-analysis of 111 studies in men aged 18 to 40 found an average gain of approximately 1.5 kg of muscle mass, most often measured as lean mass, with programs ranging from 4 to 24 weeks. In already-trained men, the average gain was lower, though the difference with beginners was not statistically significant. Women progress comparably in relative terms.
Do you really need 21 days to build a habit?
No. According to a review of 20 studies, median durations range from 59 to 66 days and average durations from 106 to 154 days, with individual variations from 4 to 335 days. The authors recommend allowing two to five months.
Does vitamin D improve strength in winter?
Results are inconsistent. In athletes, supplementation does raise blood levels, but the overall effect on strength is not significant in recent meta-analyses, and a meta-analysis of 54 trials in non-athletes found no muscle benefit.
Is creatine useful during a winter arc?
Combined with strength training, creatine adds a modest gain in strength and lean mass, on the order of 1 kg additional lean mass at trial doses, especially in men, and a very small effect on muscle measured by imaging. Without training, its effect on lean mass is not significant. It is not recommended for children, adolescents and during pregnancy or breastfeeding.
Are cold showers beneficial?
In a trial of 3,018 adults, ending showers with 30 to 90 seconds of cold water for 30 days reduced reported sick leave absences by 29% over 90 days of follow-up, without reducing the number of sick days. Data remain limited and self-reported.
Does a cold bath after strength training prevent muscle gain?
It can attenuate gains. In a 12-week trial, 10 minutes of cold water immersion after each session produced lower gains in strength and muscle mass compared to active recovery. However, it does reduce muscle soreness.
How many kilos can you lose in 12 weeks?
A rate of approximately 0.7% of body weight per week, roughly 0.5 kg per week for 80 kg, allowed athletes to gain lean mass while losing fat, whereas a target rate twice as fast did not, in a single trial of 24 elite athletes.
Does sleep deprivation hinder muscle gain?
A single all-nighter reduced muscle protein synthesis by 18% in 13 young adults, and a night of 6 hours or less reduces physical performance by an average of 7.56%. These trials did not measure muscle gain over several weeks.
Sources
The studies cited below were identified via PubMed.
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- Jaeger E, Maurer DJ, Wallimann A, et al. Immunity, inflammation and airway dysfunction in elite cross-country skiers and ice hockey players: systematic review. Scandinavian Journal of Medicine and Science in Sports, 2025;35(4):e70046. DOI
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- Cashman KD, Dowling KG, Škrabáková Z, et al. Vitamin D deficiency in Europe: a pandemic? American Journal of Clinical Nutrition, 2016;103(4):1033-1044. DOI
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- Wan Y, Ding J, Fan M, Huang H. Efficacy of visible light in seasonal affective disorder: systematic review and network meta-analysis. Medicine (Baltimore), 2025;104(27):e43107. DOI
- Chastin SFM, Abaraogu U, Bourgois JG, et al. Effects of regular physical activity on immune system, vaccination and risk of community infectious disease in the general population: systematic review and meta-analysis. Sports Medicine, 2021;51(8):1673-1686. DOI
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- Lamon S, Morabito A, Arentson-Lantz E, et al. Effect of acute sleep deprivation on muscle protein synthesis and hormonal environment. Physiological Reports, 2021;9(1):e14660. DOI
- Saner NJ, Lee MJ, Kuang J, et al. Exercise attenuates the effects of sleep restriction on glucose tolerance, mitochondrial function, sarcoplasmic protein synthesis, and circadian rhythms. Molecular Metabolism, 2020;43:101110. DOI
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- Brautsch LA, Lund L, Andersen MM, et al. Digital media use and sleep in late adolescence and young adulthood: systematic review. Sleep Medicine Reviews, 2023;68:101742. DOI
- Morton RW, Murphy KT, McKellar SR, et al. Systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on lean mass and strength gains induced by resistance training in healthy adults. British Journal of Sports Medicine, 2018;52(6):376-384. DOI
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle building? Implications for daily distribution. J Int Soc Sports Nutr, 2018;15:10. DOI
- Murphy C, Koehler K. Energy deficit impairs lean mass gains but not strength gains related to resistance training: meta-analysis and meta-regression. Scandinavian Journal of Medicine and Science in Sports, 2022;32(1):125-137. DOI
- Garthe I, Raastad T, Refsnes PE, et al. Effect of two weight loss rates on body composition and strength and power performance in elite athletes. International Journal of Sport Nutrition and Exercise Metabolism, 2011;21(2):97-104. DOI
- Wang H, Wang H, Xin X, Yi Z. Resistance training combined with creatine: three-level meta-analysis of effects on strength and body composition. J Int Soc Sports Nutr, 2026;23(sup1):2718316. DOI
- Delpino FM, Figueiredo LM, Forbes SC, et al. Influence of age, sex, and exercise type on creatine efficacy for lean mass: systematic review and meta-analysis of randomized trials. Nutrition, 2022;103-104:111791. DOI
- Burke R, Piñero A, Coleman M, et al. Effects of creatine combined with resistance training on regional measures of muscle hypertrophy: systematic review and meta-analysis. Nutrients, 2023;15(9):2116. DOI
- Desai I, Wewege MA, Jones MD, et al. Effect of creatine on changes in body composition related to resistance training: systematic review and meta-analysis. Journal of Strength and Conditioning Research, 2024;38(10):1813-1821. DOI
- Buijze GA, Sierevelt IN, van der Heijden BCJM, et al. Effect of cold shower on health and work: randomized controlled trial. PLoS One, 2016;11(9):e0161749. DOI
- Cain T, Brinsley J, Bennett H, et al. Effects of cold water immersion on health and well-being: systematic review and meta-analysis. PLoS One, 2025;20(1):e0317615. DOI
- Berjisian E, Miraftabi H, Ihsan M, et al. Strategic use of post-exercise cold water immersion for recovery and adaptation: umbrella review of 15 systematic reviews with meta-analysis. Sports Medicine - Open, 2026;12(1). DOI
- Roberts LA, Raastad T, Markworth JF, et al. Post-exercise cold water immersion attenuates acute anabolic signaling and long-term muscle adaptations to resistance training. The Journal of Physiology, 2015;593(18):4285-4301. DOI
- Hyldahl RD, Peake JM. Combining cold or heat with training to improve performance and muscle adaptations. Journal of Applied Physiology, 2020;129(2):353-365. DOI
