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After more than an hour of intense exercise, your body will start producing unwanted levels of the stress hormone, cortisol. Extra cortisol may block testosterone and your efforts at muscle building can be wasted. Making sure that workouts are less than an hour helps you to get the best results.   Warming up correctly is vital when it comes to increasing your muscle mass. As your muscle work, heal and expand, they become more prone to injuries. By warming up, these injuries can be prevented. Before doing any heavy lifting, exercise for about 10 minutes then do warm up sets.