For optimal bodybuilding results, you cannot stay in the gym longer than an hour as otherwise your cortisol levels will go through the roof and your testosterone levels will drop! Do yourself a favor and focus during your workouts so that you can get the work done before the hour expires.

Most of my workouts these days are done in 45 minutes tops!

Again, I think I will need to clarify (as I get this question all of the time) that this short workout rule is not only for "advanced bodybuilders who have good mass already". This rule applies to everyone across the board. Studies on hormonal activity during training show time and time again that bad things begin to happen in the blood chemistry when workouts are too long (testosterone and GH levels drop while cortisol increases). Thus, no time to talk in the gym nor socialize. Get in, stimulate the muscle, and get out!

What's The Optimal Bodybuilding Workout Time for Best Results? originally appeared on About.com Bodybuilding on Monday, March 26th, 2012 at 06:56:23.

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Overtraining occurs when the body can no longer recover from the bodybuilding workouts.  In order for the body to grow, you need to train hard pushing your body to the limits.  However, if you constantly train hard without following a periodized bodybuilding workout, more than likely you will cross the line and overtrain.

If you are over-training, the solution is to simply take a couple of days off to allow the body to completely rejuvenate itself and then ease back into training. This works amazingly well.  Also, by using a periodized bodybuilding workout as well as following the right bodybuilding diet you minimize your chances of ever getting over-trained again.  Always remember the need to periodize your training because if you choose to do high volume workouts all of the time, eventualy your body will reach the point that it can no longer recover.  That is why periodization varies the training by alternating weeks of high volume workouts with weeks of higher intensity/heavier work.

For more information on overtraining and its symptoms, please take a look at the resources below:

Bodybuilding Training and Overtraining, Part 1

Bodybuilding Training and Overtraining, Part 2

Bodybuilding Tips for Avoiding Overtraining originally appeared on About.com Bodybuilding on Monday, February 27th, 2012 at 19:08:57.

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