Keep your workouts short and challenging. Once your warm up is completed, you should not be in the gym longer than an hour. If you are in there longer than an hour, you are making friends, your are not training.
Workouts exceeding the one hour mark have been shown to be associated with rapidly decreasing androgen levels. This shift in androgens negatively influences the testosterone-cortisol ratio. Since this value is very strongly correlated to strength gains (r=0.86), one may infer that training under depressed androgen levels is counter-productive, since the catabolic effects of the glucocorticoids would negate the anabolic effects of the androgens. Apparently an hour pause is sufficient to allow the testosterone levels to normal. This is why modern strength training has evolved to multiple daily sessions from the traditional two-hour workouts.
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