the big beyond belief says to do 2 minutes hot followed by 1 minute cold. do it several times, i usually do it 3 times following a normal shower. always end with hot water.
There hasn't been a single shower for the last 6 years that I haven't ended with cold water for a good 5 min... don't really know about the recovery aspect, but trust me that one will wake you up from the deads... LOL!!
Yeah, I remember these. Back when Serious Growth came out and Phil was badass. These are great for recovery. It goes cold 30 sec then hot 1 min. cold hot cold. I also liked the mini cardio session of 6 minutes at easy level right after the workout. This works to clear waste build up out of the muscles and get them ready for the aminos. And it's free.
Hot for 2 min, freezing cold for 30 seconds, repeat 5 times, end on cold.
It's Soviet sports science, and necessary if you're squatting, benching, and deadlifting 3 times a week for each lift, like the Russians do in a lot of their PL training.
Not as important for bodybuilding IMO, at least with traditional each bodypart once a week routines.