For athletes who perform heavy and debilitating workouts, growth hormone (hereinafter – GR) is the most important factor for achieving the set results. Developed by its own organism, this substance restores damaged muscle fibers, participates in muscle building, burns fat, improves metabolism and accelerates overall recovery.
Although the level of growth hormone production has its natural limit, with the help of certain training methods and appropriate diets, it is possible to stimulate an increase in the production of GH in the body and maintain it for a long time
1. Rest less
If you really need to increase the output of GR, you should slightly shorten the rest between sets. Studies have found that rest duration of a minute or less increases the level of GH, which, in turn, leads to more muscle growth. Try to conduct heavy workouts with a minimum rest time to recover between sets (approaches). A burst of GR over time will help you get used to a shorter rest. Here is how to improve bench press article.
2. High volume training
Training with a high volume of work performed leads to more muscle damage, and, accordingly, to an increase in muscle mass, which is directly related to the influence of GH. In 2003, a study published in the journal Medicine & Science in Sports & Exercise found that participants in the study, who were in good physical shape when performing more sets during strength training, had a higher GR level than those who performed less sets. Try to add one set in each exercise for a separate muscle group in your normal workout to create an instant increase in GR.
3. Positive and negative phase
Another study, published in the journal Medicine & Science in Sports & Exercise, found that trainings aimed at the concentric (positive) phase of movement when doing weight-related repetition lead to a higher GH level than when performing an eccentric (negative) repetition phase. However, when compared with the relative load (it is higher when performing a negative phase of repetition), the production of GR was approximately the same. It can be concluded that to increase the level of GR in the concentric phase of motion it is better to “explode”, and in the negative to lower the weight slowly and under control.
4. Increase the intensity
A 2009 study by the British Journal of Sports Medicine found that accumulation of lactic acid could lead to increased production of GH. Lactic acid is formed as a result of intensive anaerobic training. Loads such as swinging weight, rope exercises, training crossfat style fighters undergo a high degree of intensity, in which anaerobic processes predominate, which can lead to an increase in the production of GR.
5. Use Glutamine
Glutamine increases immunity, improves muscular recovery, and also helps to fight the accumulation of lactic acid. But a study published in The American Journal of Clinical Nutrition found that a relatively small amount of glutamine (2 grams) significantly increases the level of growth hormone. To maintain a high level of glutamine (and thus growth hormone), you should take 5 grams of glutamine up to four times a day, best done before training and before bedtime.