Mixed
Inter-set palm or sole cooling (10-15°C for 1-3 minutes) may acutely enhance resistance training volume capacity and maximal strength, though evidence is mixed and methodologically limited.
If you want to try inter-set cooling, use 10-15°C cooling on your palms (for upper body) or soles (for lower body) for 1-3 minutes between sets. You can use cold water buckets or ice packs. Be aware that results are inconsistent; some people may see increased volume or strength, while others see no change. It is not a guaranteed performance enhancer, but it is low-risk and may help some individuals tolerate more volume.
Although there is some evidence that inter-set distal cooling confers an ergogenic benefit during RT, certain methodological considerations, a paucity of longitudinal research, and contrasting findings call into question its effectiveness in this regard.
Why this rating
Mixed findings across studies, small sample sizes, and significant methodological flaws (lack of blinding, control issues) reduce confidence.
Source
Cooling Down to Level Up: Does Interset Palm or Sole Cooling Enhance Resistance Training Performance?
Ryan Burke et al. · Strength and conditioning journal · 2024
DOI 10.1519/ssc.0000000000000855
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →