{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Hypertrophy Past and Present","title":"063 Are workouts over an hour killing your gains?","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/3589f3ed\"></iframe>","width":"100%","height":180,"duration":5261,"description":"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.\nKey topics include:\nVince Gironda’s beginner full-body routine\nWhy Gironda avoided conventional bench presses and squats\nCan isolation-only training build a complete physique\nWhether exercise-induced cortisol interferes with muscle growth\nWhy muscle growth is regulated at the muscle-fibre level, not across the whole body\nWhen an extremely long workout may stop stimulating the same muscle\nWhy returning to the same muscle several hours later may be redundant\nWhether cardio after resistance training interferes with hypertrophy\nJoin our Hypertrophy Past and Present Training group on TrainHeroic.com","thumbnail_url":"https://img.transistorcdn.com/CJhjWFKhcK0h4C11sAyS9S4btLA7VgbHkoTw7LPZHTk/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wNDVi/MjE1YzM4ZmVlYzZj/OWEwMTA1Y2QwOGY2/ZDU0ZS5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}