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Muscle Building Myth : The “short workouts” myth

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Muscle Building Myth : The “short workouts” myth

Post  Admin on Fri 16 Sep 2011 - 18:17

Much like the myth that makes compound movements into exercises to be revered, the short workout myth promises to deliver big muscles via higher testosterone levels – or at least through the prevention of lowering those levels. It’s said that if a trainee keeps his training sessions below one hour in duration, testosterone won’t drop and higher net muscle gains will be the result.There’s really nothing wrong with someone wanting to keep his or her workouts short if that person’s meeting his or her goals by so doing. But there is something wrong with dispensing this as a hard-and-fast muscle building principle that stands as a requirement for maximum muscle growth. If there were any evidence that bigger net muscle gains resulted from extremely short workouts, believe me; I’d be an ardent supporter.

But successful natural muscle building is a balance. It demands that we hit the white fast-twitch fibers for maximum growth. This requires adequate rest time between sets so as to bypass the cardio building capacity of muscle tissue. With a demand for a bit more rest time between sets and a decent number of exercises for well-rounded development, workouts often need to be more than one hour.

Is this a detriment?

Hardly! In fact, I’ve witnessed more net muscle gains from training sessions of over one hour compared with those of under that time.

What about testosterone levels?

If they drop at all, the difference is insignificant. What’s more, testosterone bounces right back up after an hour or so. With muscle growth occurring between workouts rather than during the tissue breakdown phase of a training session, why worry about insignificant shifts in hormones during workouts?


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