muscle theory

[x2x]

ok i see that most of u spend approximately 1.5 hours or more in the gym.
i have done alot of reading because i am very health concious. Movin on, i read somewhere that weightlifting for more than an hour produces this stress release hormone which something for tostesterone which is bad for your muscles. Having beleiving that i rush my workout to minimise time so it is always less or at an hour.

Is this correct?

[a_hol06]

Was this on a website? If so, please provide a link.

[Oz]

Lactic acid? Not always harmful.

[mospeed1]

i ussally rush my workout but thats for cardio benafit

[leadfootGTP]

Originally Posted by x2x

ok i see that most of u spend approximately 1.5 hours or more in the gym.
i have done alot of reading because i am very health concious. Movin on, i read somewhere that weightlifting for more than an hour produces this stress release hormone which something for tostesterone which is bad for your muscles. Having beleiving that i rush my workout to minimise time so it is always less or at an hour.

Is this correct?

where did you hear this? cant think of what it would be. It seems like if a longer workout with more rest periods could cause this hormone to be released then it wouldnt be too far fetched to assume that a shorter more intense workout might cause it to be released as well.

[x2x]

i read it in a random book once like sports mag.
But will keep u posted when i find it =)

[LotusDreams]

Here you go. Found this on a bodybuilding site.. if it doesn't answer all your questions, pm me and I can link you some more.

"The secretion of endogenous, anabolic hormones, is high after a intense shocks. After a muscle has been subjected to intense stress, these hormones help to instigate the growth process. As a rule, the greater the amount of circulating anabolic hormones, the greater the potential for increases in muscular hypertrophy.

lactic acid plays a central role in exercise-related hormonal excitation. Although many people tend think of lactic acid as an impediment to exercise, it is actually a potent anabolic facilitator. lactic acid is generated as a byproduct of glycolysis, the energy system that is the primary fuel source used during moderate-repetition training. When lactic acid accumulates in large amounts, there is a corresponding surge in anabolic hormone levels.

Conversely, because low-repetition training predominantly relies on the short-term phosphocreatine system for energy—not on glycolysis—only a limited amount of lactic acid is produced. Hence, the secretion of endogenous hormones is somewhat blunted.

Testosterone levels, for example, are significantly higher after a 10-repetition set when compared with the case after a 1-repetition maximum. Although the exact mechanism is still unclear, lactic acid somehow potentiates the release of cyclic adenosine monophosphate (cAMP)—a chemical messenger that acts a catalyst in cellular function. cAMP, in turn, promotes the secretion of testosterone, which then directly acts on the muscle cell to stimulate growth.

In addition, lactate has a significant impact on growth hormone (GH) secretion. A 10-repetition set has been shown to produce large increases in circulating GH—much greater than in a lower-repetition protocol. Moreover, these effects are fairly well sustained; they are seen for more than an hour after the workout. And the benefits of this are twofold: not only is GH itself a powerful stimulator of muscular growth, but it also mediates the release of insulin-like growth factor (specifically, IGF-1), perhaps the most potent of all anabolic hormones.

Furthermore, moderate-repetition training augments myofibrilar hydration. During training, the veins taking blood out of working muscles collapse. However, the arteries continue to deliver blood into the muscles, creating an increased concentration of intramuscular blood plasma. This causes plasma to seep out of the capillaries and into the interstitial spaces (the area between muscle cells and blood vessels). The buildup of fluid in the interstitial spaces causes an extracellular pressure gradient, which causes a flow of plasma back into the muscle. The net result: blood pools in your muscles, causing the phenomenon commonly referred to as a "pump."

People tend to think of a pump as a temporary condition that is strictly cosmetic. However, this belief is shortsighted. Numerous studies have demonstrated that a hydrated cell stimulates protein synthesis and inhibits proteolysis. In this way, muscles are provided with the raw materials to lay down new contractile proteins—the basis for muscle tissue growth. Unfortunately, during low-repetition training, the time under tension simply isn't sufficient to generate a pump. Consequently, cell volume is relatively constant, and the impetus for protein synthesis is thereby reduced.

Also, by increasing time under tension, a moderate-repetition set maximizes muscle damage—a fact that has been shown to be imperative to increases in muscular hypertrophy. Theoretically, the longer that cross-bridge formation is maintained during training, the greater the potential for damage to the tissue. Because the duration of cross-bridge formation is shorter in a low-repetition set than in a moderate-repetition set, there is less time for myofilamental damage to take place.

It is important to note that these concepts are predicated on the overload principle, which states that a muscle must be taxed beyond its present capacity for growth to occur (. Hence, all sets (excluding warm-ups) should be performed at a high level of intensity. This is an essential factor for promoting gains in size and strength. Clearly, without muscular overload, results will be compromised.

As discussed, time under tension optimizes fiber recruitment, increases hormonal response, enhances cellular hydration, and heightens myofilamental damage. These factors work synergistically, combining to stimulate muscular growth.

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2. Evans, W.J. The metabolic effects of exercise-induced muscle damage. Exerc. Sport Sci. Rev. 19: (-HD-). 99–125. 1991.

3. Hakkinen, K. Acute hormonal responses to two different fatiguing heavy-resistance protocols in male athletes. J. Appl. Physiol. 742)882–887. 1993.

4. Häussinger, D. Cellular hydration state: An important determinant of protein catabolism in health and disease. Lancet. 3418856)1330–1332. 1993.

5. Hellebrandt, F.A. Mechanisms of muscle training in man: Experimental demonstration of the overload principle. Phys. Ther. Rev. 36:371–383. 1956.

6. Kraemer, W.J. Hormonal and growth factor responses to heavy resistance exercise protocols. J. Appl. Physiol. 694)1442–1450. 1990.

7. Kraemer, W.J. Endogenous anabolic hormonal and growth factor responses to heavy resistance exercise in males and females. Int. J. Sports Med. 122)228–235. 1991.

8. Kraemer, W.J. Changes in hormonal concentrations after different heavy-resistance exercise protocols in women. J. Appl. Physiol. 752)594–604. 1993.

9. Lu, S.S. Lactate and the effects of exercise on testosterone secretion: Evidence for the involvement of a cAMP-mediated mechanism. Med. Sci. Sports Exerc. 298)1048–1054. 1997.

10. Millar, I.D. Mammary protein synthesis is acutely regulated by the cellular hydration state. Biochem. Biophys. Res. Commun. 2302)351–355. 1997.

11. Roemmich, J.N. Exercise and growth hormone: Does one affect the other?. J. Pediatr. 131: (1 Pt 2). 75–80. S. 1997.

12. Rooney, et al. Fatigue contributes to the strength training stimulus. Med. Sci. Sports Exer. 269)1160–1164. 1994.

13. Waldegger, S. Effect of cellular hydration on protein metabolism. Miner. Electrolyte Metab. 233–6)201–205. 1997.

14. Wilmore, J.H. Physiology of Sport and Exercise. (2nd ed.). Champaign, IL: Human Kinetics, 1999.

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16. Schoenfeld, Brad. Repetitions and Muscle hypertrophy. "

[pnoiSR20]

Lactic Acid Fermentation-It's when you workout your muscles for a long time. It aint gonna hurt you. It causes muscle cramps.

[x2x]

Principle #1
Do not train for more than an hour, 30-40 minutes being the optimal length.
It is scientifically proven that this shorter duration training maximizes your hormonal spikes. Training any longer is going to increase your secretion of cortisol, a catabolic hormone. Your routines also need to have a "sprint-like" quality to them to maintain maximum intensity. If you train too long you are going to pace yourself, whether that be consciously or subconsciously.

this is from
http://www.bodybuilding.com/fun/james1.htm

Having read that, i think you should have a read on this link
http://www.bodybuilding.com/fun/issa79.htm

hope this betterly defines the topic in question

[x2x]

doesnt anyone care....damn i must be thinkin alot about nothing then....

[leadfootGTP]

keeping it in mind, not the much more to say about it tho. a good workout plan shouldnt have too much trouble staying under ~1 hr on lifting days.

[leadfootGTP]

anti catabolic stack from MF

--Phosphatidylserine - 800mg 1 hr before workout
--Methoxyisoflavone - 100-500mg immediately after workout
--Vitargo - 70g immediately after workout


will help take care of cortisol