This article explores two recent studies featured in the July issue of Monthly Applications in Strength Sport (MASS). The first study investigates the effectiveness of cryotherapy compared to cold water immersion for muscle recovery, while the second examines the impact of constant tension training on muscle growth.
The cryotherapy study compared the recovery effects of 10 minutes in 10°C cold water versus 3 minutes in a -110°C cryotherapy chamber after eccentric leg curls. Cold water immersion demonstrated superior results across all recovery measures, while cryotherapy showed no significant benefits. Proposed mechanisms for cold therapy’s impact on recovery include vasoconstriction, which reduces inflammation, and a potential decrease in cytokine activity, lessening pain receptor stimulation.
While cold water immersion proved more effective than cryotherapy, its long-term benefits remain unclear. A separate study found a simple 10-minute cool-down cycling session equally effective in reducing inflammation. Furthermore, another study showed a 10-minute cool-down led to greater strength and lean mass gains compared to cold water immersion, possibly due to the latter’s attenuation of anabolic signaling and subsequent reduction in muscle protein synthesis. Cold water immersion may offer short-term benefits for athletes with high muscle damage and frequent training sessions, but a basic cool-down is generally sufficient for recovery.
The second study examined full range of motion training versus partial range of motion constant tension training. Previous research favored full range of motion, often comparing full squats to half squats. However, constant tension training typically involves maintaining tension mid-range, such as stopping a squat just shy of parallel and not fully locking out.
This study focused on skull crushers, with one group performing full range of motion and the other using partial range of motion, targeting the middle third of the exercise. After eight weeks, the constant tension group experienced almost double the triceps growth. The authors suggested hypoxia, or reduced oxygen in the muscle, might contribute to this difference. However, this theory is challenged by the lack of similar results in blood flow restriction research. Another possibility is that the partial range of motion group trained at a higher relative load due to standardized rep cadences. Regardless, the near two-fold increase in gains from constant tension training is significant.
For exercises like pec flies and skull crushers, with circular resistance paths, maintaining constant tension by stopping short of lockout may be beneficial for hypertrophy. Further research is needed to fully understand the mechanisms and implications of constant tension training.
