Volume How much do you lift? How often? How much time do you spend in the gym? How many sets and reps are you doing per body part? Volume is extremely important, because if you do too little, your muscles wont grow; but if you do too much, your muscles will break down. Research found that hormone concentrations of testosterone and growth hormone rise during the first 30 minutes of training. However, after about 45 to 60 minutes, these levels drop sharply as stress builds up with a corresponding rise in cortisol concentrations. Cortisol breaks down muscles, making it more difficult to recover and grow. This leads to overtraining and the inability to adapt, especially if you are lifting five to six days per week and your total volume is above 20 to 25 sets. If you fall in this category, you are overtraining. There is a fine line here. One hour with the weights is the absolute max. If you hit that one-hour mark, drop what you are doing, go recover with some protein and carbohydrates. New trainees need less volume and/or workouts per week to see results.
Posted on: Fri, 29 Aug 2014 04:00:37 +0000
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