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Keep your weight workouts under an hour. After 60 minutes, your body starts producing more of the stress hormone cortisol, which can have a testosterone-blocking, muscle-wasting effect.
Also don’t forget to exercise in order !
Use dumbbells, barbells, and machines—in that order. “The smaller, stabilizer muscles you use with dumbbells fatigue before your larger muscle groups,” says Charles Staley, a strength coach in Las Vegas. So progress to machines, which require less help from your smaller muscles, as you grow tired.
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