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Q. My personal trainer informed me that I should keep the duration of my workouts down to forty-five minutes or under, as testosterone concentrations decline following this point. What is your opinion?

A. It’s true that testosterone concentrations can lower slightly after a high volume (fifty sets) of resistance exercise lasting 120 minutes. Nevertheless any kind of difference in testosterone values right after quicker workouts are usually transient and soon return to normal.

In addition, the fact that testosterone lowers after training isn’t necessarily negative. It may merely signify a greater rate of clearance (instead of a fall in production) or a change in blood volume.

In other words, even if testosterone levels do take a minor dip immediately after 45 minutes in the gym, I’ve seen no studies to show this can make much difference to your rate of muscle growth or fat loss. If you would like increase muscle size, it’s fine for your workouts to go longer than 45 minutes.

Q. What home fitness center should I purchase if I have zero room?

A. Opt for some dumbbells (such as PowerBlocks) as well as a suspension trainer such as the TRX. PowerBlocks are two square dumbbells which take away the need for adjustable dumbbells and can replace in excess of twenty sets of dumbbells. You simply put them in the spare room or maybe in the cupboard when you are finished.

Exercising with PowerBlocks is an effective way to gain muscle tissue and lose fat. For instance, you can do squats, deadlifts, and cleans – 3 movements that boost your fat burning capacity and add muscle mass.

With a couple of PowerBlocks and an adjustable bench it is possible to replicate just about any exercise it is possible to perform in a gymnasium at home or office. They will offer you quick access to an entire stand of dumbbells at home in the space of merely 1 pair, and at a small percentage of the price of typical dumbbells.

Q. I seriously would like to gain muscle mass, but I’m simply not seeing the benefits I anticipated, even though I go to the gym regularly. I think the problem is that I have not been employing progressive overload. What’s the proper way to do it?

A. There exists no one “right” technique to include progressive overload in your training, and the strategies you employ will depend largely on your goals and objectives at the time.

An individual who is working out with the principal target of increasing maximum strength, by way of example, is going to train differently to an individual whose primary goal is to gain muscular size.

If you can do 3 sets of 8 in workout two, by way of example, then it is time to raise the weight you work with in the next workout. Never hold back. Overload is a critical element when it comes to stimulating muscle growth, and there’s no reason in reducing the rate at which you add resistance to the bar merely to fit perfectly into a pre-defined method of progression.

Q. How low do I need to squat?

A. Ultimately, the proper squat depth is actually going to vary from individual to individual depending on their aims, bodily variables (leg size, lower limb flexibility) and so forth. Although squatting to below ninety degrees has always been a contentious subject (in some circles anyway), there’s very little research to indicate that it’s harmful for your knee joints provided that it’s executed correctly by a person with healthy knees.

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