There's a new study that provides evidence that heat stress can be a growth stimulus in hypertrophy. The important point from the abstract here:

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these findings provide additional evidence implicating heat stress as a novel growth stimulus when combined with resistance exercise in human skeletal muscle

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Given that there has been mounting evidence that seems to indicate that cold water immersion has negative effects on muscle growth, the opposite might actually be beneficial. So maybe hitting the sauna could have some benefit to those with the goal of muscle growth.

Full study here: The Effect of Heat Stress on Heat Shock Protein Expression and Hypertrophy Related Signaling in the Skeletal Muscle of Trained Individuals

Disclaimer: This isn't to say cold water immersion doesn't have benefits. Just for those that have the main goal of muscle growth, there seems to be quite a bit of evidence showing negative effects. There is evidence for possible recovery for sport athletes that need to recover relatively fast. But this could be happening at a cost of muscle growth signaling or better put the blockage of that signaling. Obviously, an athlete playing basketball in a tournament where multiple games are played over a short time frame are more concerned over being ready for the next game as opposed to growing muscle. Alternatively, an athlete concerned with physique development wants that growth, so they might be advised to just seek regular recovery methods or possibly look into heat stress if they are interested.

From what I have read, that is right. Here is another study that speaks to CWI vs active recovery that concludes similar results. The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise

Order can create positive outcomes if your goal is anabolic gains. If you do the inverse, pre-cooling followed by exercise to warm up, studies show a post exercise increase in testosterone for males.

I don't dry or wet sauna, but I do cold plunge 3-4 times per week. For me, that potential anabolic gain would negate any limited reduced muscle growth. But that is a secondary reason I take the plunge. It's all about the mental side, thermogenesis and creating discomfort.

My experience with CWI has been very good. I'm all in. I've thought about adding heat, I just don't know how I'd do it yet.

Jumping in ice water is just a bro status symbol. No thanks.

willtackleforfood said:

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It's all about the mental side, thermogenesis and creating discomfort.

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Creating discomfort, just for the sake of creating discomfort? What's the physical benefit of this, beyond just doing it to prove you can do it?

I'm a big believer in hot yoga.

I've always enjoyed sauna when I have access to one, but I never felt it provided any benefit to muscle growth or given any "performance boost".

I would never do a cold plunge. Tortuous without actual demonstrable benefit to muscle growth

Sounds in like with the same line of thinking that the old school RICE treatment has been debunked. The idea that putting ice on injuries to help heal is the opposite of what we should be doing.

AggieOO said:

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Ice baths have been around since long before Joe Rogan made them popular.

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I don't know who that is. Talk show host - right? Anyway, I don't care how long they've been around. They still have no proven benefits. Mostly just a way for 2-8 suburban HS football teams to get their trainer to spend a lot of money so they can feel a little bit tough for a few minutes.

jtraggie99 said:

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willtackleforfood said:

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It's all about the mental side, thermogenesis and creating discomfort.

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Creating discomfort, just for the sake of creating discomfort? What's the physical benefit of this, beyond just doing it to prove you can do it?

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Yep. Try going for a run in 25 degrees. If you're gonna subject yourself to pain, might as well get some benefit from it.

The pendulum likes to swing to the opposite side for the sake of it appears. Rest is at times a good option for those with acute injuries. Ice is a good for numbing the area to decrease pain temporarily. Compression can help with swelling. Elevating can also help with swelling for a short term benefit.

This ideas aren't bad. They just aren't complete. A sprained ankle is a good example. RICE isn't a bad idea for an acute sprain. It just needs to transition sooner to a more active recovery with mobilization and movement early on. When I get a sprained ankle in my clinic i go to town on it to get it to move. But i don't have an issue for the first few days of managing with the RICE method depending on the severity.

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Creating discomfort, just for the sake of creating discomfort? What's the physical benefit of this, beyond just doing it to prove you can do it?

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Partially yes. Have we ever in the history of mankind had it easier than we do now? And from that, do you think there isn't a physiological and mental effect? I believe in doing hard shti. So that is part of it.

I got into it primarily for stress management and well being. There is a cascading set of responses that happen in your body from an overabundance of stress. And for some reason, I've become more sensitive to that as I have aged. I've seemingly reset that mechanism. Many recent studies report lowered cortisol, elevated dopamine, increased beta-endorphins, etc. Personally I feel better, am more relaxed and sharper on days I cold plunge.

I generally don't talk about cold plunging, so it's not a bro thing for me. IDGAF what people think.

Most people have zero interest in voluntarily gasping for air in the ice barrel. I'll tell you though - it's not a thing any longer. I get the initial shock but am under control immediately now. I used to hate the cold - dread the winter. I am much better at regulating my temperature now by thought. Whether I am actually changing anything, or just acclimated and resetting my mental disposition, the outcome is the same. Cold bothers me far less.

The science I have read shows no real healing or muscle growth occurs from CWI. I think real benefits can be had if you use both - timed appropriately.

I do cryotonics twice weekly at Restore Hyper Wellness at E. University and Copperfield. 202 below 0 for 3 mins. In my third year. Business is owned by Logan and Katy Pounds Lee, former Aggie basketball players. I recommend.

How does cryo compare - have you done CWI and does Restore offer CWI?

Ice baths provide you with more cold shock proteins (water is a better at thermal transfer than air). Wim Hoff has made a career on ice baths and such but I think a lot of that is mental. Getting into a frozen body of water and staying calm is not natural to some people.

Close to the same can be said for saunas, the hot hot ones show more benefits than something like a normal hot tub.

I have done just about everything; never felt a dang bit of difference with cryo, joints may have felt a little better after ice baths, and felt like I had a little more energy after a hot sauna.

Listen to the experts on Rogan and try them for yourself but don't take Rogan at his word, guy does just about everything and has the money to do so. Plus he gets paid to say some of it.