Alessandro Cavagnola's Blog

Building Strength, Inside and Out

  • Why I Occasionally Take Ice Baths

    Why I Occasionally Take Ice Baths

    Every now and then, people see a photo of me sitting in an ice bath and ask the same question:

    “Why would anyone voluntarily do that?”

    It’s a fair question.

    The first few seconds are never comfortable. Your body immediately wants to get out. Your breathing speeds up, your muscles tense, and your brain starts telling you that this was probably a terrible idea.

    But once you learn to relax and control your breathing, something interesting happens. The cold stops feeling like something you’re fighting against, and it becomes something you’re working with instead.

    That’s one of the reasons I continue to use cold-water immersion from time to time.

    Many athletes use ice baths as part of their recovery routine, particularly after demanding training sessions or competitions. Some research suggests they may help reduce muscle soreness and the feeling of fatigue after intense exercise, although the evidence is mixed, and the benefits can depend on the situation.

    Personally, I don’t see an ice bath as a magic recovery tool. Good sleep, proper nutrition, hydration, and intelligent training will always have a much bigger impact on long-term progress. An ice bath is simply one tool that may have a place alongside those fundamentals.

    For me, one of the biggest benefits isn’t even physical.

    It’s mental.

    Ice bath

    Stepping into freezing water requires you to stay calm when your body wants to panic. You have to slow your breathing, stay relaxed, and resist the urge to immediately climb back out.

    That ability to stay composed during discomfort carries over into other areas of life.

    Bodybuilding constantly asks you to do things that aren’t always enjoyable. Following a nutrition plan, staying disciplined during prep, and continuing to train when motivation is low all require the ability to stay focused despite temporary discomfort.

    An ice bath reminds me of that lesson every time.

    It also gives me a few quiet minutes with no distractions. There’s no phone in my hand, no emails to answer, and no social media to check. My entire focus is on controlling my breathing and staying present in the moment.

    Ironically, something that feels physically uncomfortable can become mentally calming.

    Of course, ice baths aren’t necessary for building muscle or becoming healthier.

    Plenty of successful athletes never use them at all.

    If you decide to experiment with cold-water immersion, start conservatively. Water that is extremely cold can place significant stress on the body, particularly for people with heart disease, high blood pressure, circulation problems, or certain other medical conditions. It’s always a good idea to talk with your doctor before trying it, especially if you have any underlying health concerns.

    Like almost everything in fitness, context matters.

    For me, an occasional ice bath is simply another small habit that helps me recover, reset mentally, and prepare for the next challenge. It isn’t the foundation of my progress—but it’s one more tool that I enjoy having available when I need it.

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  • Throwback Thursday: Sitting on the Edge of History

    Throwback Thursday: Sitting on the Edge of History

    Looking back to June 2016, when I had the chance to visit Mount Vesuvius.

    It’s hard to describe what it feels like standing on the rim of one of the world’s most famous volcanoes. Nearly 2,000 years ago, Vesuvius erupted and buried the Roman cities of Pompeii and Herculaneum under ash, preserving them in remarkable detail and giving us an extraordinary glimpse into everyday life in the ancient world.

    Vesuvius is still considered an active volcano today, making it one of the most closely monitored in the world. Thankfully, the only thing erupting during my visit was my curiosity.

    Some places leave an impression because of their beauty. Others leave one because of the history beneath your feet. Mount Vesuvius is definitely one of those places.

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  • Why I Enjoy Spending Time In The Sauna

    Why I Enjoy Spending Time In The Sauna

    One habit that’s become part of my routine over the years is spending time in the sauna.

    People often ask if it’s something I do for bodybuilding, but for me it’s really about feeling good and taking care of myself after long training sessions. When you spend hours in the gym every week, recovery deserves just as much attention as the workout itself.

    I enjoy the opportunity to slow down for a while. During the day I’m usually moving from one thing to the next—training, coaching, work, travel, answering messages. Sitting in a sauna for twenty minutes forces me to stop. There are no weights to lift, no phone calls to answer, and nowhere I need to be for a little while.

    Physically, I always come out feeling relaxed. My muscles feel less stiff, my body feels looser, and it’s simply a nice way to finish a hard session. Is it the reason someone builds more muscle? No. But I do believe that feeling recovered helps you come back to the gym ready to train at your best.

    That’s one thing I’ve learned over the years: small habits add up.

    Most people look for one thing that’s going to transform their progress overnight. In reality, it’s usually the combination of many small habits that makes the difference. Training consistently. Sleeping well. Eating properly. Staying hydrated. Managing stress. For me, spending a little time in the sauna fits naturally into that picture.

    Sauna

    Of course, it’s important to use common sense. Stay hydrated, don’t stay in longer than you’re comfortable, and if you have any medical conditions, speak with your doctor before making sauna sessions part of your routine.

    I don’t think everyone needs to use a sauna. But if you enjoy it and have access to one, I think it can be a great way to unwind after training and invest a little extra time in your recovery. Sometimes the best thing you can do for your body is simply slow down for a few minutes before getting ready to do it all again tomorrow.

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  • How I Deal With Jet Lag While Traveling

    How I Deal With Jet Lag While Traveling

    One thing frequent travel teaches you very quickly is that jet lag can affect almost everything if you do not manage it properly.

    Your energy plummets, your sleep becomes inconsistent, digestion feels off, training quality suffers, and even simple routines become harder to maintain for a few days. When you travel often for work, competitions, photo shoots, or events, learning how to adapt becomes part of the lifestyle itself.

    One thing that helps me is trying to adjust mentally to the new time zone as quickly as possible instead of fighting it. If I arrive somewhere during the daytime, I try to stay awake and active even if my body feels exhausted. Sleeping at random hours usually makes the adjustment take longer.

    Hydration also makes a big difference during flights.

    Long travel days, dry cabin air, disrupted meals, caffeine, and poor sleep can leave people feeling much worse physically when they land. So I try to drink enough water consistently during travel.

    I also try not to go full-beast-mode in the gym right after a very long flight.

    Sometimes lighter movement, walking, mobility work, or a moderate session feels much smarter than pretending the body is fully recovered after crossing multiple time zones. I think frequent travelers learn pretty quickly that recovery and adaptation are part of staying consistent long term.

    Jet lag

    And don’t forget sunlight.

    Getting outside during the daytime after arriving somewhere new usually helps my body adjust faster than staying indoors constantly. Even a simple walk outside can make a difference mentally and physically.

    Food timing matters as well. Eating according to the local schedule instead of the schedule from back home helps the body settle into the new rhythm more naturally.

    The difficult part about jet lag is that there is no perfect solution. Sometimes you still feel exhausted no matter how organized you try to be, especially after international travel.

    Over time, though, I think you become better at managing it by keeping certain routines stable even while everything around you changes constantly.

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  • Saturday (Goodnight) Selfie

    Saturday (Goodnight) Selfie

    Don’t forget to have quality sleep.

  • My Shoulder Routine Doesn’t Start With Heavy Weights

    My Shoulder Routine Doesn’t Start With Heavy Weights

    Every week I spend hours training my shoulders. Heavy presses, lateral raises, rear delts, chest workouts — it’s a lot of volume over the course of a year.

    People often assume the key to healthy shoulders is simply getting stronger. Strength is important, but it’s only part of the equation.

    One of the best investments you can make is spending a few minutes each day working on the smaller muscles that help stabilize the shoulder joint and control the movement of your shoulder blades.

    These aren’t the exercises that will impress anyone in the gym. They’re usually performed with a resistance band or very light weight, and they’re focused on quality of movement rather than how much you can lift.

    But that’s exactly why they’re so valuable.

    Shoulders

    When your shoulders move well and the muscles surrounding the joint are doing their job, every other upper-body exercise tends to feel better. Pressing becomes more stable. Pulling feels smoother. Even everyday activities outside the gym can become more comfortable.

    I like to think of these movements as maintenance rather than training. Just as you wouldn’t wait until your car breaks down before changing the oil, you shouldn’t wait until your shoulders hurt before giving them some attention.

    If you’re wondering where to start, you don’t need an elaborate routine. Some of the exercises I recommend include band pull-aparts, face pulls, band external rotations, wall slides, Y-T-W raises, and band pull-aparts performed at different angles. These movements strengthen the rotator cuff, reinforce the muscles that stabilize your shoulder blades, and improve the coordination that helps keep your shoulders moving well. Focus on slow, controlled repetitions and perfect technique rather than adding resistance. A few minutes of this type of work several times each week can make a meaningful difference over time.

    Shoulders

    If you’re already dealing with significant pain, remember that not every shoulder problem has the same cause. These exercises can be valuable for many people, but persistent or worsening pain should always be evaluated by a qualified healthcare professional.

    Longevity has become one of my biggest priorities. I want to keep training at a high level for many years, and that means taking care of the joints that make all of this possible. Spending a few minutes on shoulder stability is a small investment that can pay off every time you step into the gym.

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  • Throwback Thursday: A Different Kind of Stage

    Throwback Thursday: A Different Kind of Stage

    Not every opportunity happens under bright lights or on a bodybuilding stage. Looking back at this shoot with Tailored Athlete in 2024 reminds me that representing a brand is about much more than wearing great clothes. It’s about professionalism, preparation, and bringing your best every time you step in front of the camera.

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  • The Mental Strength Behind Physical Strength

    The Mental Strength Behind Physical Strength

    When people look at a strong physique, they usually think about the physical side of bodybuilding.

    They see muscle, conditioning, strength, and years of training reflected in the body. What they do not see is the mental strength that had to be developed first.

    Because physical strength is relatively easy to measure.

    You can count the weight on the bar. You can track your bodyweight. You can compare progress photos.

    Mental strength is much harder to see, even though it is often the thing driving everything else.

    For example, it takes mental strength to train when you are tired after a long day. It takes mental strength to follow your nutrition plan when everyone around you is eating differently. It takes mental strength to stay focused when progress feels slow, when life becomes stressful, or when distractions start pulling your attention in a dozen different directions.

    Most people have experienced that feeling of not wanting to go to the gym. Perhaps the weather is lousy. Or work was exhausting, and you just want to veg out on the couch. Your motivation is nowhere to be found.

    Those are the moments where mental strength starts becoming important.

    Anyone can train when they are excited. Anyone can follow a plan when results are coming quickly. The real challenge is continuing to show up when the excitement fades and the process starts feeling repetitive.

    I think that is one reason bodybuilding teaches so many lessons that extend far beyond the gym itself.

    Mentality

    The sport forces you to become comfortable with delayed gratification. You learn that effort today may not produce visible results for weeks or months. You learn patience. You learn discipline. You learn how to keep moving forward even when the reward is still far away.

    Over time, those habits begin showing up elsewhere in life.

    You become more resilient during difficult periods. You become more consistent with your commitments. You become better at doing what needs to be done rather than only what feels good in the moment.

    The irony is that many people begin bodybuilding to become physically stronger, but some of the most valuable things they gain have nothing to do with muscle at all.

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  • Knowing When Someone Might Need a Spot

    Knowing When Someone Might Need a Spot

    One of the things I enjoy most about a good gym is that people look out for one another.

    Most of the time, everyone is focused on their own workout, and that’s exactly how it should be. But there are moments when paying attention to the people around you can make a real difference.

    If you see someone setting up for a heavy bench press without a training partner, there’s nothing wrong with walking over and asking, “Would you like a spot?” It takes only a few seconds, and even if they say no, they’ll usually appreciate that you asked.

    If they accept, your responsibility is simple: be ready if they need you, but don’t interfere if they don’t. A good spotter provides confidence, not assistance. The lifter should still do the work unless the lift genuinely starts to fail.

    Spotting

    The same idea applies if someone asks you for help. Give them your full attention. Put your phone away, stay focused on the lift, and make sure they’re safely through the set before you walk away. If you’re going to agree to spot someone, do it properly.

    For newer lifters, don’t ever feel embarrassed about asking for a spot. Every experienced lifter has needed one at some point. Asking for help doesn’t make you look weak—it shows that you’re training intelligently.

    I’ve seen too many people attempt lifts they weren’t prepared for simply because they didn’t want to ask for assistance. That’s a risk that’s never worth taking. A missed lift can happen to anyone, and having someone nearby can turn what could have been a serious accident into nothing more than another rep that didn’t quite go up.

    A great gym isn’t just defined by the equipment or the atmosphere. It’s built by people who respect one another, train hard, and are willing to spend a minute helping someone else train safely. Sometimes that’s all it takes to make the gym a better place for everyone.

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  • Saturday Selfie: The End of a Good Day

    Saturday Selfie: The End of a Good Day

    The day isn’t finished until you’ve taken care of yourself. Recover, reset, and get ready to do it all again tomorrow.

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  • Why I Never Skip Rear Delts

    Why I Never Skip Rear Delts

    If you asked me to name one muscle group that’s easy to overlook but can completely change the look of your physique, rear delts would be near the top of the list.

    Most people love training chest, arms, and shoulders. Even when they train shoulders, the focus usually ends up on the front and side delts because those are the muscles you can easily see in the mirror. The rear delts, on the other hand, are hidden from view. They’re harder to feel, less exciting to train, and often become an afterthought.

    That’s a mistake.

    Strong rear delts help create the three-dimensional look that separates a good physique from a great one. They improve the transition between your shoulders and upper back, making your entire frame appear wider and more complete. When you’re standing on stage, judges notice those details from every angle — not just from the front.

    Rear delts also play an important role outside of bodybuilding. They help balance all of the pressing movements we perform throughout the week and contribute to healthier shoulders and better posture. If you spend your days sitting at a desk or constantly training pressing exercises, dedicated rear delt work becomes even more valuable.

    One of my favorite exercises for developing this area is the reverse pec deck, sometimes called the rear delt fly machine. I like it because it provides stability, allowing me to focus entirely on contracting the rear delts without worrying about balancing dumbbells or using momentum. The goal isn’t to move the most weight possible. It’s to make the target muscle do the work.

    That’s something many people get wrong with this exercise. They load too much weight, their traps take over, and the movement becomes more about swinging than controlling. I’d rather reduce the weight, slow everything down, and feel every repetition than chase numbers that don’t actually help me improve.

    Rear delt pec fly

    Like every muscle group, rear delts respond to consistency. You don’t transform them with one workout or even one month of training. You build them over time by giving them the attention they deserve, week after week, year after year.

    Bodybuilding is often won by improving the muscles that most people neglect. Everyone likes training the muscles they already enjoy showing off. Real progress comes from identifying your weak points and attacking them with patience and purpose.

    For me, rear delts will always be worth that effort. They may not get the spotlight very often, but they’ve earned a permanent place in every training program I follow.

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  • Five Questions About Bodybuilding, Competition, And Following Your Instinct

    Five Questions About Bodybuilding, Competition, And Following Your Instinct

    I recently sat down with Matteo Rivellini for another video on his YouTube channel, this time answering five questions about my career, bodybuilding, and the mindset that’s helped guide me along the way. Like our previous collaboration, the interview is in Italian—so if you’re learning the language, here’s another opportunity to practice while hearing me talk about one of my favorite subjects!

    During the conversation, we discuss a wide range of topics. I explain why I believe your body ultimately determines which bodybuilding category suits you best, while also sharing that Classic Physique has always been a long-term goal if I can build the size needed to be competitive there. We also talk about why I think athletes should choose competitions strategically, focusing on using judges’ feedback to improve rather than chasing qualifications as quickly as possible.

    The interview also becomes more personal. We talk about following your instincts, balancing bodybuilding with family, relationships, and work, and why different seasons of life require different priorities. One of the most important messages I wanted to share is that success isn’t about trying to give everything equal attention every day. It’s about recognizing what deserves your full focus in each moment, while making sure the people who support you receive that same commitment when your priorities shift.

    We finish by talking about something I wish there were more of in bodybuilding: humility, mutual respect, and supporting one another. Muscles may be what people notice first, but character is what people remember.

    You can view the full video below.

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  • Saturday Selfie: Smile in Front of Problems!

    Saturday Selfie: Smile in Front of Problems!

    Problems are part of every journey. The way you respond to them is what shapes the person you become.

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  • New YouTube Video: Back Day And The Mindset Behind Better Training

    New YouTube Video: Back Day And The Mindset Behind Better Training

    My latest YouTube video is now live, and this one is a little different because it’s entirely in English.

    I take you through one of my back workouts as I continue preparing for my next competition, but the video is about much more than simply moving weight. Throughout the session, I explain why I believe muscle activation, proper technique, mobility, and creating the right stimulus are far more important than letting your ego choose the weight on the machine. One of the messages I repeat is simple: train more with your brain and less with your ego.

    YouTube still

    I also share an update on my current physique as I wrap up my lean bulk and begin preparing for my next show, currently planned for August 22, 2026 in California. After spending much of last year traveling around the world, it’s been refreshing to stay home in Italy for this phase of preparation and focus completely on training, nutrition, and recovery.

    Check out the video below and be sure to drop a comment letting me know what areas of the body you’d like me to focus on next! Please also consider subscribing to my YouTube channel if you haven’t already.

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  • Training With Matteo Rivellini And Team Vitality

    Training With Matteo Rivellini And Team Vitality

    I recently had the opportunity to spend the day at Muscleworks with Matteo Rivellini and Team Vitality, where we filmed an episode of Project Vitality together. It was a great experience because it wasn’t just another workout video — it was an opportunity to exchange ideas about training, coaching, and the principles that have shaped my approach to bodybuilding over the years.

    Throughout the session, we talked about topics that I think every serious lifter should understand. We discussed why every athlete needs an individualized training program, why proper technique and controlled execution matter more than simply moving heavier weight, and how creating the right stimulus for a muscle is often more important than chasing numbers on the bar. We also explored the role genetics play in bodybuilding, how I balance traditional training methods with new research, and why I believe bodybuilding should be approached as a long-term lifestyle rather than something that ends when your competitive career is over.

    One subject that came up repeatedly was longevity.

    I’ve always believed the goal isn’t simply to build as much muscle as possible. I want to stay healthy, mobile, energetic, and functional throughout my life. Bodybuilding has given me incredible opportunities, but I also want it to be something that continues adding value to my life for decades to come. That philosophy influences many of the decisions I make today, both inside and outside the gym.

    The entire conversation was recorded in Italian, since Matteo’s audience is primarily in Italy. If you’re learning Italian, here’s your chance to combine language practice with bodybuilding! 🇮🇹💪

    A second episode is already planned for the end of July, and I’m looking forward to sharing that with you as well. In the meantime, you can check out the video below.

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