Is The Cold Plunge Too Much of a Good Thing?

5/25/2025

Is the Cold Plunge Too Much of a Good Thing?

Recovery Tips for Building Strength After 40 – by Matthew Ceglie, Founder of Strongist

Cold plunges are everywhere in fitness circles, with everyone from gym buffs to pro athletes swearing by their recovery benefits. But if you’re over 40 and focused on building muscle to stay strong and injury-free, could those icy dips be stunting your progress?

At STRONGIST, we’re all about helping you thrive through smart training and nutrition. Let’s break down the science and see if cold plunging is helping or hurting your gains.

The Cold Plunge Craze: Too Much of a Good Thing?

Cold water immersion (CWI), like Joe Rogan sitting in a 42-degree tub for 10 to 20 minutes, has become a popular recovery ritual. It’s praised for reducing inflammation and easing soreness. But more isn’t always better, especially if building muscle is your priority.

I tell clients it's like when a doctor tells you to take an aspirin—one helps, but taking the whole bottle won’t multiply the benefits and might even cause harm.

Research supports this. A study by Fuchs et al. found that CWI can suppress muscle protein synthesis (MPS) for up to five hours post-plunge (Schoenfeld et al., 2023). That’s a critical post-workout window when muscles are primed to grow. Regular cold plunges may blunt long-term hypertrophy, limiting muscle gains over time (Luoma, n.d.; Schoenfeld et al., 2023).

If you’re hopping into an ice bath right after lifting, you might be freezing more than just inflammation—you could be freezing your gains.

A Smarter Way to Cool Down

I’m not against cold plunges—I do them myself. As much as I hate them, they can reduce soreness and boost mental toughness, which is great for our over-40 crew. But timing and moderation are key.

Daily plunges, especially after workouts, might be overdoing it. Instead, try a gentler method: treading water in a 69–72°F pool. It supports recovery without risking MPS suppression.

Curious about smarter recovery strategies? Visit our Services page for personalized tips tailored to your goals.

Post-Workout: Fuel Your Gains, Don’t Freeze Them

The 3-hour window after training is critical. Here’s how to support MPS with the right nutrition:

Protein Power: 0.7–0.9g per pound of lean body mass (LBM). Example: 160 lbs LBM → 112–144g protein (Stegen et al., 2000).
High-Glycemic Carbs: 1–1.5g per pound of LBM. Example: 160–240g fast-digesting carbs (Ivy et al., 1988).
Creatine Boost: 2.5–5g of creatine monohydrate to enhance recovery (Stegen et al., 2000).
Keep Fat Low: Fats slow digestion—save them for later meals.
Calorie Timing: Make this meal about one-third of your daily intake to support muscle repair (Levenhagen et al., 2001).

Want proof it works? See our Success Stories, like David G., who at 54 became the strongest he’s ever been.

The Bottom Line

Cold plunges have their place, but if you’re over 40 and focused on muscle growth, they might slow you down—especially post-workout. Science shows extreme CWI can suppress MPS, which is essential for gains.

Instead of reaching for the ice bath, fuel your body with protein, carbs, and creatine. Cool down smart, and your future self will thank you.

Have you tried cold plunges? Share in the comments how they’ve worked for you—or how you're fueling your gains instead!

Ready to optimize your recovery and nutrition? Contact us for a personalized fitness plan that fits your lifestyle and goals.

References

Bird, S. P., Tarpenning, K. M., & Marino, F. E. (2006). Nutrition, 22, 367–375.
Chandler, R. M., et al. (1994). Journal of Applied Physiology, 76, 839–845.
Ivy, J. L., et al. (1988). Journal of Applied Physiology, 64, 1480–1485.
Levenhagen, D. K., et al. (2001). American Journal of Physiology, 280, E982–E993.
Stegen, S., et al. (2000). Journal of Applied Physiology, 89, 1165–1171.
Luoma, T. C. (n.d.). Cold-Water-Immersion article.
Schoenfeld, B., et al. (2023). SportRxiv, Preprint.
Espeland, D., et al. (2022). International Journal of Circumpolar Health, 81.

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Mastering the Mind-Body Connection for Stronger, Smarter Training After 40

5/23/2025

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Mastering the Mind-Body Connection for Stronger, Smarter Training After 40

Understanding and Engaging Your True Core Muscles

With over 30 years as a personal trainer, I’ve learned that many clients think core strength is all about chiseled abs. While a strong midsection looks great, the real power lies deeper—especially for adults over 40. Muscles like the iliacus and psoas, often overlooked, are the unsung heroes that stabilize your spine, improve posture, and support everyday movements like walking or bending. At Strongist.co, I help you tap into this hidden strength to stay active and injury-free.

Rethinking Core Strength: Beyond the Abs

The fitness world often focuses on ab crunches and planks, targeting muscles like the rectus abdominis and obliques. These are important, but relying on them alone can create imbalances. True core strength comes from engaging a broader network of muscles, including the deeper iliacus and psoas, to unlock your body’s full potential for movement and stability.

Meet the Iliacus and Psoas: Your Hidden Stabilizers

Located deep in your pelvis, the iliacus and psoas work together (known as the iliopsoas) to connect your upper and lower body. The iliacus starts in the inner pelvis, while the psoas begins along your lower spine (L1–L4), and both attach via a shared tendon to your femur. This setup allows them to:

Flex your hips
Stabilize your spine
Support your posture

Whether you’re lifting, lunging, or just standing tall, these muscles keep you balanced and resilient.

Why They Matter for You

For adults over 40, activating the iliacus and psoas reduces injury risk, boosts mobility, and supports an active lifestyle. Athletes gain power and agility, while everyone benefits from better posture. These muscles are your foundation; strengthening them with intention can transform how you move and feel.

Learning from Babies: The Natural Core Workout

Interestingly, babies offer a lesson in core strength. When placed on their backs, they instinctively move arms and legs independently, strengthening their core muscles without even knowing it. This resembles the dead bug exercise I recommend for adults.

For many of you, sitting 8–10 hours at work, then another 3 hours at home, weakens natural core engagement, eroding spinal support and setting the stage for pain and poor posture.

Reclaiming that baby-like core strength through intentional movement can reverse these effects.

How to Engage Your Core: Practical Steps for Success

I teach clients to build a strong mind-body connection to activate deep core muscles in every movement. Here's how:

Imagine Blowing Out a Candle: Slowly exhale as if blowing out a candle. This gently engages the rectus abdominis and prepares your core.
Push Out Against It: While maintaining that tension, push your belly outward like you did as a kid pretending to be “fat.” This activates your deep core, including the iliopsoas.
Apply to All Movements: Use this technique for squats, bench press, pull-downs, dead bugs, bird dogs, and more. It increases stability and protects your spine.
Daily Practice: Make this activation second nature by incorporating it into standing, walking, and lifting.

The Red Light Core Training Game: A Daily Routine

To reinforce daily engagement, try my “Red Light Core Training Game” while driving:

At each red light, blow out like a candle, push out your belly, and hold until the light turns green.
As you improve, switch it: engage during green lights and rest at reds.

This habit keeps your core engaged throughout the day—even when life gets busy.

Bringing It All Together

By integrating these core principles into your 45-minute sessions at Strongist.co, you’ll not only train smarter—you’ll move better, feel stronger, and prevent injuries for years to come.

Let’s work together to make every move count. Contact me to start your journey!

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The Hidden Dangers of Steroid Use in Young Bodybuilders

5/4/2025

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Me at 40 years old, all-natural at 194 lbs, competing on stage. Photo by Bill Comstock, courtesy of Muscular Development.

Introduction:

Bodybuilding epitomizes physical discipline, with athletes sculpting physiques that seem to radiate peak health. Yet, a tragic pattern haunts the sport: young bodybuilders, often in their 20s and 30s, are dying from sudden cardiac events. Despite appearing in "the best shape of their lives," many succumb to the devastating effects of anabolic-androgenic steroid (AAS) abuse, which ravages their hearts. As a natural bodybuilder with over 30 years of experience, I’ve built significant muscle without steroids, relying on precise nutrition, training, and rest. A 2022 study, Dead Bodybuilders Speaking from the Heart by Escalante et al., exposes the cardiac toll of AAS. This article delves into the lethal risks of steroids, outlines how a slight caloric surplus and strategic nutrition can safely build muscle, and shares my proven methods to grow size without compromising heart health.

The Deadly Cost of Steroid Abuse

Anabolic steroids, synthetic testosterone derivatives, deliver rapid muscle gains but exact a severe toll on the cardiovascular system. The Escalante et al. study analyzed autopsies of six male bodybuilders under 50 who died from heart-related causes, revealing:

Cardiomegaly: Mean heart weight was 575 g, 73.7% heavier than the reference man’s 332 g.
Left Ventricular Hypertrophy (LVH): All cases showed LVH, with a mean left ventricular thickness of 16.3 mm, 125% above normative data.
Atherosclerosis and Drug Use: 80% of cases with atherosclerosis had positive toxicology for illicit drugs, and 67% confirmed AAS use.
Causes of Death: Included steroid-induced cardiomyopathy, sudden cardiac dysrhythmia, and hypertensive cardiovascular disease, with AAS as a key factor.

Supporting cases amplify these findings. A 2007 study of a 20-year-old bodybuilder who died of cardiopulmonary arrest noted a hypertrophic heart (515 g) linked to AAS. A 2022 case of a 34-year-old bodybuilder’s heart failure death showed LVH and AAS in toxicology. Steroids enlarge the heart, elevate blood pressure, and accelerate atherosclerosis, leading to fatal arrhythmias or heart failure. They disrupt lipid profiles, raising LDL and lowering HDL, hastening arterial plaque buildup. Autopsies often reveal myocardial fibrosis and necrosis, increasing sudden cardiac death (SCD) risk, particularly during intense exercise. X posts echo these warnings, citing high blood pressure, kidney failure, and liver damage from AAS.

Why Young Bodybuilders Are Vulnerable

Young male bodybuilders, typically 20-40, face elevated risks due to:

High Doses and Polypharmacy: Competitive bodybuilders use AAS doses 10-100 times therapeutic levels, often combining them with diuretics, clenbuterol, or insulin, intensifying heart strain.
Extreme Contest Prep: Dehydration, caloric deficits, and rapid weight cuts disrupt electrolytes, heightening arrhythmia risk. A 2022 Washington Post report tied diuretic-induced cramps to deaths like Alena Kosinova’s.
Lax Oversight: Some federations, like the IFBB Pro League, have weak drug testing, enabling AAS use. Unqualified coaches often supply steroids, pushing dangerous protocols.
Cultural Pressures: Social media and competition standards glorify extreme muscularity, normalizing AAS. A 2013 review estimated 1-5% global AAS use, higher among aesthetic-focused bodybuilders.

Safer Alternatives: Nutrition, Rest, and Minimal Caloric Surplus

With over 30 years as a natural bodybuilder, I’ve proven that significant muscle growth doesn’t require steroids—or massive calorie surpluses. A slight daily increase of just 20 calories above maintenance, paired with optimal training, nutrition, and rest, can yield 10 lbs of lean muscle in 8-12 months for those following a disciplined program. The key is precise macronutrient ratios—50% protein, 30% carbs, and 20% fat for most meals, shifting to 50% protein and 50% high-glycemic index (GI) carbs with minimal fat in the 3-hour post-workout window, where one-third of daily calories fuel muscle growth across three meals. Here’s how to build size safely:

1. Macronutrient Ratios and Post-Workout Nutrition

Macronutrients should be tailored to optimize muscle protein synthesis (MPS) and recovery:

Daily Meals (Non-Post-Workout): Target 50% protein (1.6-2.2 g/kg body weight), 30% carbs (3-5 g/kg), and 20% fat (0.5-1 g/kg) to support energy, hormone production, and muscle repair.
Post-Workout (3-Hour Window): Consume one-third of daily calories across three meals—a protein shake immediately after training, followed by two meals—aiming for 50% protein and 50% high-GI carbs (e.g., dextrose, white rice, or juice) with minimal fat to ensure rapid digestion and nutrient uptake.
Immediate Post-Workout (Protein Shake): 20-40 g protein (e.g., whey) and 20-40 g high-GI carbs for an insulin spike.
Second Meal (1-2 Hours Later): 15-25 g protein and 20-30 g high-GI carbs, low fat.
Third Meal (2-3 Hours Later): 15-25 g protein and 20-30 g high-GI carbs, low fat.
Daily Totals: Spread protein and carbs across 5-6 meals, with post-workout meals driving MPS and glycogen replenishment.

2. Modest Caloric Surplus for Muscle Gain

A 20-calorie daily surplus above maintenance fuels muscle growth without excess fat. This adds ~7300 calories annually, roughly 2-3 lbs of muscle (1 lb muscle ≈ 2500-3500 kcal, depending on water and glycogen). With optimal training and recovery, 10 lbs of lean mass in 8-12 months is achievable for intermediate lifters:

How It Works: The surplus supports training intensity and muscle repair, minimizing fat gain.
Adjustments: Track progress monthly. Reduce carbs if fat gain occurs; increase by 10-20 calories if strength stalls.

3. Rest and Recovery

Muscles grow during recovery, not just training. Prioritize:

Sleep: 7-9 hours nightly to boost growth hormone and testosterone.
Rest Days: 1-2 rest or active recovery days weekly to support repair.
Progressive Overload: Gradually increase weights or reps to stimulate growth without overtraining.

4. Sample Nutrition Plan for a 180-lb Bodybuilder

For a ~2600 kcal diet with a 20-calorie surplus, with ~870 kcal (one-third) in the post-workout window, using 50% protein (325 g, ~1300 kcal), 30% carbs (195 g, ~780 kcal), 20% fat (58 g, ~520 kcal) daily:

Immediate Post-Workout (Protein Shake): 1 scoop whey protein, 10 oz grape juice (25 g protein, 25 g high-GI carbs, 0 g fat, ~200 kcal; 50% protein, 50% carbs).
Post-Workout Meal 1 (1-2 Hours Later): 3 oz chicken breast, 2/3 cup white rice (20 g protein, 20 g high-GI carbs, 1 g fat, ~170 kcal; ~50% protein, ~48% carbs, ~2% fat).
Post-Workout Meal 2 (2-3 Hours Later): 3 oz turkey breast, 2/3 cup white rice (20 g protein, 20 g high-GI carbs, 1 g fat, ~170 kcal; ~50% protein, ~48% carbs, ~2% fat).
Breakfast: 4 oz egg whites, 1.5 scoops whey protein, 1/2 cup oats, 1 tbsp almond butter (40 g protein, 25 g carbs, 10 g fat, ~350 kcal; 50% protein, 31% carbs, 19% fat).
Lunch: 5 oz chicken breast, 1/2 cup quinoa, 1/2 avocado (35 g protein, 20 g carbs, 10 g fat, ~350 kcal; 50% protein, 29% carbs, 21% fat).
Snack 1: 1 scoop whey protein, 1/2 cup berries, 10 almonds (25 g protein, 15 g carbs, 7 g fat, ~230 kcal; 50% protein, 30% carbs, 20% fat).
Snack 2: 4 oz tuna, 1/2 cup sweet potato, 1 tsp olive oil (25 g protein, 15 g carbs, 7 g fat, ~230 kcal; 50% protein, 30% carbs, 20% fat).
Dinner: 5 oz salmon, 1/2 cup brown rice, 1 cup broccoli (30 g protein, 20 g carbs, 10 g fat, ~330 kcal; 50% protein, 30% carbs, 20% fat).
Totals: 220 g Protein (880 kcal, 50%), 160 g carbohydrates (640 kcal, 30%), 46 g (414 kcal, 20%), ~2600 kcal, with ~870 kcal post-workout.

5. Supplements for Natural Growth

Creatine Monohydrate: 5 g daily (with water or juice) for strength and muscle volume.
BCAAs: 5-10 g pre/intra-workout to support MPS.
Omega-3s: 1-2 g daily to reduce inflammation and support hormones.

This approach, refined over my decades of natural bodybuilding, builds size without the cardiovascular devastation of AAS. This is me 4 weeks out from competition.

My Journey and Guidance

For over 30 years, I’ve built a competitive physique naturally, rivaling many AAS users, through disciplined training, precise nutrition, and recovery. At 40 years old, weighing 194 lbs, I achieved this all-natural physique (see Figure 1), proving that significant size is attainable without steroids. My blog, strongist.co, shares my proven methods, emphasizing that a 20-calorie daily surplus and one-third of calories in the 3-hour post-workout window—starting with a protein shake and followed by two high-GI carb, low-fat meals with 50% protein—can yield 10 lbs of muscle in 8-12 months. Unlike steroids, which enlarge and damage the heart, my approach prioritizes longevity. I coach bodybuilders to achieve their best size safely. Contact me at [email protected] to learn how to grow without risking your health.

Conclusion

The tragic deaths of young bodybuilders, as detailed in Escalante et al.’s 2022 study, reveal the lethal cost of steroid abuse—enlarged hearts, thickened ventricles, and clogged arteries beneath sculpted exteriors. The bodybuilding community needs professional regulations, better education, and a shift from extreme muscularity. My 30 years of natural bodybuilding prove that a 20-calorie surplus, 50% protein, 30% carbs, and 20% fat daily, with 50% protein and 50% high-GI carbs post-workout, and proper rest build significant muscle without heart risks. Visit strongist.co to discover a safer path to your strongest self. Choose health over fleeting gains—your life depends on it.

References

Escalante G, Darrow D, Ambati VNP, Gwartney DL, Collins R. Dead Bodybuilders Speaking from the Heart: An Analysis of Autopsy Reports of Bodybuilders That Died Prematurely. J Funct Morphol Kinesiol. 2022;7(4):105. doi:10.3390/jfmk7040105.
Fineschi V, Riezzo I, Centini F, et al. Sudden cardiac death during anabolic steroid abuse: morphologic and toxicologic findings in two fatal cases of bodybuilders. Int J Legal Med. 2007;121(1):48-53. doi:10.1007/s00414-005-0055-9.
Lusetti M, Licata M, Silingardi E, Reggiani Bonetti L, Palmiere C. Post-mortem investigation into a death involving doping agents: the case of a body builder. Drug Test Anal. 2022;14(8):1520-1525. doi:10.1002/dta.3309.
Achar S, Rostamian A, Narayan SM. Cardiac and metabolic effects of anabolic-androgenic steroid abuse on lipids, blood pressure, left ventricular dimensions, and rhythm. Am J Cardiol. 2010;106(6):893-901. doi:10.1016/j.amjcard.2010.05.013.

Contact

For coaching, resources, or to share your story, reach out via:

Blog: strongist.co

Email: [email protected]

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