063 Are workouts over an hour killing your gains?

In this episode of Hypertrophy Past & Present, Jake and Chris begin with a full-body routine from legendary bodybuilding coach Vince Gironda and the unusual reliance on isolation exercises. The conversation then shifts to workout duration: Is there any truth to the claim that workouts must be kept under 45, 60 or 90 minutes? Jake and Chris examine what actually happens as a workout becomes longer, including declining motivation, cardiovascular fatigue, exercise-order effects, cortisol, and the post-workout MPS elevation.

Key topics include:

• Vince Gironda’s beginner full-body routine

• Why Gironda avoided conventional bench presses and squats

• Can isolation-only training build a complete physique

• Whether exercise-induced cortisol interferes with muscle growth

• Why muscle growth is regulated at the muscle-fibre level, not across the whole body

• When an extremely long workout may stop stimulating the same muscle

• Why returning to the same muscle several hours later may be redundant

• Whether cardio after resistance training interferes with hypertrophy

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