There is this debate, amongst many trainers and professionals, on which is the optimal length of time a natural athlete should be training to increase strength, performance, muscle size, etc. In this post, I want to focus on weight-lifting and the gym environment. I read many articles that state that training more than 1.25 hours in the gym is detrimental because your body releases cortisol. Of course there are key factors such as diet, experience etc; so I want to refer to myself. I am a 21 year old male with around 4 years of experience in weight-lifting. Right now I am “cutting” down so I’m in a caloric deficit but my workout consists on mostly strength training. This means that the reps are low and sets are high. The length of my workouts are around 2 hours, but this is due to the fact that I have 2/3 minutes of rest between sets (also I implement cardio at the end) so it’s around 1/1.25 hours of actual working out. I want to add that I don’t feel fatigued on rest days and I can’t say too much on the performance because I just started this “cutting-phase”. I am afraid I might lose too much muscle size by training this long during a caloric deficit . Do I have to worry?
I forgot to add, I train 4 times a week:
On rest days if I’m feeling energetic I might do some cardio. On working days cardio is about 15 minutes (uphill walking on treadmill).