Post-Training Sauna Blood Volume Protocol
Up to 30 min Finnish sauna immediately post-resistance or cardio training with slow rehydration to extend training stimulus and stimulate EPO/blood volume expansion (altitude-like effect).
Assembled by Cited from Stacy Sims's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
3-
Organic (prompted) In a protocol
30-minute sauna session after resistance training to extend training stimulus and expand blood volume via passive dehydration.
“Up to 30 minutes
HL▶ 1:44:20DosageUp to 30 min sauna post-workout; slow rehydrationCaveatsNeed slow rehydration to allow EPO/blood volume effectCertaintyexplicitstrong endorsementUp to 30 min sauna post-workout -
Organic (prompted) In a protocol
True Finnish sauna (not infrared) provides metabolic, cardiovascular, and menopausal symptom benefits for women.
“preferably a true Finnish sauna
HL▶ 1:35:55Dosage60-80°CCaveatsInfrared sauna warms skin but not coreCertaintyexplicitstrong endorsementTrue Finnish sauna (not infrared) -
In a protocol
Don't do deliberate cold exposure within 8 hours after resistance training aimed at strength/hypertrophy — blunts adaptations.
“can inhibit some of the strength and hypertrophy gains
HL▶ 1:43:10DosageAvoid in 8 hours post-resistance training; pre-training is fineCertaintyexplicitmild cautionAvoid cold exposure post-resistance training (contrast with heat)