The human growth hormone is very important for everyone who lifts weights and wants to increase muscle mass.
If you have a good amount of this hormone in your body that will help your fat cells to stimulate the liver to produce IGF-1, an anabolic hormone similar to insulin which boosts muscle growth.
Why is HGH important?
Simply said, HGH affects the regeneration (in this case muscle growth and recovery after a workout) and the growth of all cells in your body.
HGH affects the processes that result in increased protein synthesis and reduced protein breakdown.
The effect of the increased protein synthesis means growth of all tissues in your body, mostly your bones and cartilage.
Furthermore, HGH boosts the process of burning fat for energy, your libido, it affects weight loss, it increases your endurance and muscle mass.
You can read more about HGH if you click here.
There are several ways to increase HGH.
Sleeping, fasting, eating HGH boosting foods are some of them.
I already wrote about the best foods that increase growth hormone.
You can read that article here.
Today, I am gonna talk about the connection between exercising and releasing the Human growth hormone.
So, let’s start.
What is the impact of exercising on HGH?
Exercising affects the HGH through several different mechanisms, and different types of workouts affect the excretion of HGH in different ways. (1)
Weightlifting increases the production of HGH.
Let’s see how different types of workout affect HGH releasing:
How does strength workout affect HGH?
This type of workout has the strongest effect on the excretion of HGH.
Factors that determine the effect your training has on the excretion of HGH are: weight and frequency (number of reps).
When you lift heavier weights your body releases a bigger amount of HGH.
Strength workout that engages a big number of muscle groups at once is most effective for the excretion of HGH since a big amount of muscle fiber is activated simultaneously.
How does endurance workout affect HGH?
Releasing HGH during an endurance workout depends on the intensity, duration, frequency, and type of exercises you do.
The optimal workout for releasing HGH includes short exercising that lasts 10 minutes, high-intensity intervals training (HIIT) a few times a day.
If you exaggerate with endurance exercises you can repress the production and excretion of HGH.
When the workout lasts long, HGH decreases and cortisol increases (the hormone in charge of breaking down tissue).
So, it’s important to stimulate your body to increase the amount of HGH, but not to exaggerate because your body can’t recover and it starts breaking down muscles (catabolic condition).
Let’s check how does the speed of weightlifting affect HGH releasing.
FAST VS. SLOW WEIGHTLIFTING
Eccentric training can affect the releasing of HGH.
Before I explain how, for the ones that don’t know, let’s see what concentric and eccentric contraction is.
The concentric phase is when you lift a weight, and the eccentric is when the muscle lengthens when you put down the weight.
Now that we cleared up that let’s go back to the effect of the eccentric phase on the production of HGH.
The protein synthesis is bigger after doing controlled eccentric reps. So, don’t just drop down the weight after lifting it.
How long should the eccentric contraction last to release HGH?
Controlled eccentric moves activate more the muscle tissue which causes HGH releasing and that increases the level of IGF-1 which results in strength and muscle increase.
If you put down the barbell on the bench press more slowly (about 3 secs) your body will release more HGH than if you put it down in 1 sec.
So, if you want to increase HGH – it’s better to put the weights down more slowly.
What are the best exercises that increase HGH?
Doing complex and hard exercises (bench press, squats, deadlifting, sprints) 1–6 reps (sprints of about 30 seconds), leads to a bigger production of HGH.
7 best exercises for HGH are:
The more you work out the more your body produces HGH.
High-intensity workouts which make you spend a lot of energy and exhaust you are the key for a bigger production of HGH.
Namely, this catabolic condition demands an additional protein synthesis, and when you spend energy your metabolism needs more fats to compensate for the glycogen reserves.
2. Bench press
No doubt, this is the most common exercise at the gym.
It’s the best workout for building your chest muscles.
You can exercise on a regular bench, but I advise you to try incline bench press to build your upper chest.
I recommend 3 sets with 8-10 reps.
3. Overhead press
To build muscles you need to get up and give up the backrest and do this exercise standing.
When you do this exercise for the first time do it with lighter weights.
Do 3 sets with 10 reps.
One of the most popular strength exercises.
If you are a gym rookie, then it’s best to do other exercises for a while to get in shape and then to start deadlifting to avoid injuries.
Deadlifting is probably one of the best exercises for overall building your legs and lower back.
Deadlifting is excellent if your purpose is building muscles and improving your strength.
This is a very demanding exercise that activates practically all your muscles.
Do 5 sets with 5-8 reps, depending on the weight.
Old school exercise reserved for leg day.
Squats are one of the most basic exercises you can do with weights.
This exercise strengthens your legs mainly, but it’s also good for your abs and your lower back.
If you do squats with weights, don’t risk the form and depth of your squats just to squat with more weight.
Control every move and make sure you go down with your thighs parallel to the floor.
I suggest you do 3 sets and 8 reps.
The best exercise for your back.
It also activates your shoulder muscles.
How to do this?
You can buy a pull-up bar and put it on the door.
Note: It will be hard to do even 1 rep in the beginning.
But don’t give up.
Someone can help you the first few days by holding your legs and slightly pushing you up.
You’ll be able to do your first pull-up soon.
Also, there are a few variations.
The wide grip, close grip, chin up are the best.
7. Bent over rowing
There are different variations of rowing and they are all great for your back.
Bent over rowing is the best and most efficient.
But, it is the hardest.
Well, there are no results without hours and hours of sweating.
It develops your back muscles and the effect on your body is a bigger production of testosterone.
Do 3 sets with 8reps.
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