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Silverback strength pre workout11/27/2022 ![]() But none of these sets use a lot of glycogen since they last less than 10 seconds. This happens when I have two different Olympic lifts in my workout and I have to do ample warm-up sets to get my technique solid for the day. Some of my workouts can last 90-120 minutes. But it's not the training duration itself that's responsible. So it's true that doing too much training volume in a session can hurt your gains. Remember, mTor is the switch that turns on protein synthesis (muscle building). Depleting glycogen stores increases AMPK levels which itself turns down mTor. Elevated cortisol is itself something that blunts mTor activation. Now, excessive training VOLUME can impair mTor activation. The more energy you need during a session, the more cortisol you'll release. Cortisol is released during training so that it can help mobilize stored energy to fuel muscle contraction. It's the volume of work that plays a greater role in the testosterone to cortisol ratio post workout. Call me cynical, but I have a hard time buying the "we want to keep testosterone levels high" argument when it comes from athletes likely injecting ten times the physiological dose of testosterone weekly!Īntonio Krastev even went on record saying that Abadjiev decided to segment the training so that he could better control the lifters whereabouts when they were in training camps, and that maintaining optimal hormonal levels had nothing to do with it. The problem? That logic comes from a weightlifting country that has been disqualified from international competition several times because their whole team (or almost) failed drug tests. They say this scheme is designed to optimize the testosterone to cortisol ratio, and that training for longer depresses testosterone while increasing cortisol. They often cite Bulgarian lifters who divide their daily training volume into several 30-45 minute sections. What About the Testosterone to Cortisol Ratio?Ī lot of coaches have been preaching the value of keeping workouts under an hour. The first guy will end the session with a higher cortisol level than the second one, even if the workout was shorter. Someone who does 30 sets of 10 reps in a 60 minute workout will burn more fuel than someone who does 15 sets of 10 reps in a 90 minute workout. The energy demands of a workout are related to the volume of work done, not the duration of the session. Stop putting an unnecessary time-cap on your workout. ![]()
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