21 Health Benefits of a Cold Shower

“Cold water can do more than just wash away sweat, dirt, old skin cells, bacteria, and viruses" -Alexa Fleckenstein, M.D.

What a Cold Shower Can Do For You

1. Enhance immunity against infections and cancer
2. Give your glands (thyroid, adrenals, ovaries/testes) a boost, improving hormonal activity
3. Jump-start your mood and motivation
4. Crank up your metabolism to fight type 2 diabetes, obesity, gout, rheumatic diseases, depression, and more
5. Normalize your blood pressure
6. Decrease chronic pain
7. Train and improve your blood circulation
8. Detoxify your body
9. Fight fatigue
10. Strengthen exhausted, irritable nerves
11. Rejuvenate, heal, and tone the skin
12. Deepen your breathing
13. Help with insomnia
14. Improve kidney function
15. Reduce swelling and edema
16. Improve lymphatic circulation, thereby increasing immune function
17. Reduce stress by regulating your autonomic nervous system
18. Regulate temperature, fighting chronically cold hands and cold feet and excessive sweating
19. Keep your hair healthy
20. Improve hemorrhoids and varicose veins
21. Reduce aches and pains

Fat Loss VS Hypertrophy

GOAL:	Min. Muscle loss Max fat loss	Max muscle mass Min. fat gain
Training:	Strength 2-4x Circuits 1-3x	Progressive Overload
Cardio:	Yes	Optional
Keys:	Density Intensity	Volume Intensity

Great video that explains difference between fat loss and muscle building:

Power Hypertrophy Upper Lower (PHUL) Workout

The PHUL workout is based around the basic principles of strength and size.  This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles:

Frequency. Studies have shown muscle protein synthesis (MPS) to be elevated for up to 48 hours after training. That would make it ideal for you to hit each muscle more frequently than a typical once per week split. The PHUL program is designed to hit each muscle group twice within a week.

Compounds. The PHUL program focuses on the big compound movements for optimal progression. While isolation movements are included in this program as well, the main goal is to increase performance on the main lifts, as well as pack on pounds of muscle.

Power. This program uses 2 of it's 4 working days to focus on pure strength training. The key to getting stronger and bigger is to utilize progressive overload and time under tension. These 2 days will see that you'll be able to use more weight on your hypertrophy days.

Hypertrophy. In addition to 2 power days, your other 2 days on the PHUL program will focus on hypertrophy (bodybuilding) style training. This way, not only will you be seeing strength increases but you'll be building size as well.

PHUL Notes:

1. Sets and Reps - When first beginning this program it is suggested to start with a lower amount of total volume until you become accustomed to the workload.
2. Failure - Failure is a tool that should not be abused. All sets should be completed with at least 1 rep "left in the tank." Meaning you should struggle to complete your heavier sets, but not to the point where you're unable to get your goal reps.
3. Exercise Selection - Main compounds should remain unchanged, however substitutions can be made for like exercises if desired.
4. Abdominals - Ab work can be done at the end of training or on off days.

PHUL Schedule:

• Day 1: Upper Power
• Day 2: Lower Power
• Day 3: Off
• Day 4: Upper Hypertrophy
• Day 5: Lower Hypertrophy
• Day 6: Off
• Day 7: Off

Day 1
Upper Power
Exercise	Sets	Reps
Barbell Bench Press	3-4	3-5
Incline Dumbbell Bench Press	3-4	6-10
Bent Over Row	3-4	3-5
Lat Pull Down	3-4	6-10
Overhead Press	2-3	5-8
Barbell Curl	2-3	6-10
Skullcrusher	2-3	6-10

Day 2
Lower Power
Exercise	Sets	Reps
Squat	3-4	3-5
Deadlift	3-4	3-5
Leg Press	3-5	10-15
Leg Curl	3-4	6-10
Calf Exercise	4	6-10

Day 4
Upper Hypertrophy
Exercise	Sets	Reps
Incline Barbell Bench Press	3-4	8-12
Flat Bench Dumbbell Flye	3-4	8-12
Seated Cable Row	3-4	8-12
One Arm Dumbbell Row	3-4	8-12
Dumbbell Lateral Raise	3-4	8-12
Seated Incline Dumbbell Curl	3-4	8-12
Cable Tricep Extension	3-4	8-12

Day 5
Lower Hypertrophy
Exercise	Sets	Reps
Front Squat	3-4	8-12
Barbell Lunge	3-4	8-12
Leg Extension	3-4	10-15
Leg Curl	3-4	10-15
Seated Calf Raise	3-4	8-12
Calf Press	3-4	8-12

Author Brandon Campbell

Mass And Strength Routine

Monday: Upper Body Pull 

Pull-ups 5x5

Barbell Rows 5x6

Tri set: 3x8-10 Lat Pulldowns, Chin-ups(palms facing you), barbell Curls 

Tuesday: Legs 

Squats 5x5

Deadlifts 5x5

Wednesday: Upper Body Push 

Bench Press 5x5

Press 5x5

Tri set: 3x10  Dips, diamond push ups, Tricep Push-downs

Thursday: REST

Friday: Total Body 

Squats 1x5, 2x3, 3x1

Pull-ups 1x5, 2x3, 3x1

Dips, 1x5, 2x3, 3x1

Snatch 3x5 (Optional)

Saturday & Sunday: REST