Cortisol and Muscle Gain 2

Posted on June 30th, 2010 by Mic in Fitness Model Workout Ideas

woman training

woman training

Hi,

Check out the last post on cortisol and muscle gain at:
cortisol and muscle gain

In order to take advantage of the cortisol wave, you need to prime your body to best utilize the rise in androgen hormones (anabolic phase) with the ups and downs of cortisol while exercising.

You first do a warm up, then an all out body exhausting set or sprints for a few minutes. We’ll call this a primer set.

Then you immediately jump into your main exercise and do this as a superset (2 back to back exercises without stopping to rest).

Next take a 30 second rest and do a second superset.

Continue with your workout of supersets and short rest periods.

The ideal is to take advantage of the cortisol spike from your primer set. This primer set spikes your cortisol and as you have seen, with cortisol, the levels will come down again.

These levels will stay lower as long as you keep the rest period short. If the rest periods drag out to 60-90-120 seconds the cortisol will rise back up.

Then you have to start over to prime your body again. By keeping the rest levels short, your cortisol levels stay within a narrower and lower range as you do your exercise session.

This is what you want. One big spike, and big decrease followed by less peaks on the cortisol wave.

The other point to remember is to keep your workouts short. The overall time – including warmups – should be less than 45 minutes.

Sometimes the actual time I exercise is only 20 minutes.

You can also vary this by resting shorter times, like 10 seconds. Or just try to do your supersets back to back to back to back until you need to stop.

As you keep doing this you will find that you are getting stronger, your fitness levels improve and you will burn more fat more quickly.

The one caveat is to not try this routine 7 days a week. You will get into an overtrained state fairly quickly.

This is intense exercise and your body needs time to recover. So faf you have seen how cortisol can help with muscle gain.

Next post will talk about how to manipulate your diet to affect cortisol.

One Comment on “Cortisol and Muscle Gain 2”

  1. Dede Cistrunk

    This is the 2nd occasion I’ve come across your web site in the last couple weeks. Seems like I ought to take note of it.

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