Is Working Out Too Long Killing Your Gains?

WORKOUT LENGTH

Is working out for more than 45-60 minutes killing your gains?

The idea is that after working out for 45 minutes to an hour, your testosterone and growth hormone levels begin to decrease while cortisol increases which results in limited progress.

There have been many conflicting studies aimed at determining whether exercise induced changes in hormones actually plays a role in muscle growth. A research review of all these studies concluded that there is not enough evidence to suggest that exercise induced changes to hormones like testosterone, growth hormone, and cortisol will lead to more muscle growth. But, even if it were to lead to more muscle growth, the affect would be minimal at best.

In practice, rather than focusing on workout length, it is best to focus on other factors that determine the effectiveness of your program such as progressive overload, frequency, intensity, and volume. For the majority of people, this can likely be accomplished in somewhere between 45 and 90 minutes.

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