# 063 Are workouts over an hour killing your gains?

Page: https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/063-are-workouts-over-an-hour-killing-your-gains
Text version: https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/063-are-workouts-over-an-hour-killing-your-gains.md
Podcast: [Hypertrophy Past and Present](https://stenobird.com/podcast/hypertrophy-past-and-present-7348739)
Published: 2026-08-04T06:59:54+00:00
Episode link: https://share.transistor.fm/s/3589f3ed
Audio file: https://media.transistor.fm/3589f3ed/d2119c00.mp3
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JSON: https://stenobird.com/v1/public/podcasts/hypertrophy-past-and-present-7348739/episodes/063-are-workouts-over-an-hour-killing-your-gains
Duration seconds: 5261

## Resource

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 Join our Hypertrophy Past and Present Training group on TrainHeroic.com

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## Transcript

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