4 updated training principles to stay muscular

4. Limit workouts to an hour rather than taking the time needed to complete your workout

You may have heard that you should limit your workouts to no more than an hour or else your cortisol will rise and you will become catabolic. This myth goes back to an Olympic strength coach who wanted more control over his athletes. It also fits the personal training session model of a common commercial gym, further preserving the myth.

If this myth were grounded in truth, farmers, construction workers, and anyone whose job meant long days of physical labor would not be among the strongest people to walk around in society.

Cortisol isn’t the catabolic boogeyman it’s described as in acute post-workout doses (chronically elevated stress hormones can be detrimental to our health), nor should we limit our workouts. less than an hour if our training needs and schedules require more.

According to Feldman, “Cortisol rises briefly after workouts because intense workouts put a strain on the body. The post-exercise rise in cortisol won’t hinder your muscle or strength gains. Plus, taking more time to rest between sets (which leads to longer workouts) is better for getting bigger, stronger muscles.

When choosing a training duration, it is more important to consider how it best fits into our work and family life, our overall training needs to optimize progress, and our ability to recover. of training. We risk injury and poor progress if we don’t sleep, eat and recover enough from our training.

Verdict: Don’t arbitrarily limit your workouts to one hour.

The ancient methods are rich in training wisdom. They are also a minefield of useless practices. Challenging old beliefs while continually seeking knowledge will help you make the best progress in your training.

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Richard V. Johnson