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| We all know that growth hormone promotes the accumulation of lean muscle tissue, and that boosting growth hormone levels leads to still more gains. In this feature, we unleash the means by which you can increase your GH levels naturally. Supplements can help, yes (see “Tipping the GH Scale” on page 104), but there’s an even simpler way: training. By working out within specific parameters pertaining to exercise selection, sets, reps and rest periods, you can send GH levels soaring for a bigger, stronger, leaner body. We call it our Growth Hormone Training Program. It’s totally clean, totally legal and totally effective. GROWTH HORMONE: THE ULTIMATE PROTEIN Few people realize that growth hormone (GH) is actually a protein — but this particular protein is produced in the brain’s pituitary gland, which secretes GH into the bloodstream. There it travels to tissues such as muscle fibers (where it enhances muscle growth), fat cells (where it improves the release of fat) and the liver (where it increases the release of insulinlike growth factor-1, or IGF-1, another protein responsible for facilitating many of GH’s benefits in the body). GH levels remain fairly low throughout most of the day and peak at night while you’re asleep. You can, however, get a GH peak during the day via training. When you lift weights, your body releases GH to drive the anabolic effects that lead to muscle regeneration and growth, as well as to encourage the use of fat for energy. GH levels usually peak immediately after a workout ends and gradually decline to normal levels over the next several hours. (This rise in GH postworkout is associated with a rise in lactic acid levels.) Research confirms that the rise in GH following a hard workout is critical to the muscle growth process. One study reported that subjects who trained to boost GH levels higher than other subjects experienced significantly greater gains in muscle mass and strength. Due to the numerous studies on the effects of weightlifting on GH levels, we now know the best way to train to maximize them. Here’s a quick rundown of the basics: As far as exercise selection is concerned, multijoint exercises that stress multiple muscle groups work best. Regarding volume, it appears that reps in the 8–12 range and performing more sets per muscle group — but not too many — is the way to go. When it comes to rest, less rest between sets stimulates GH levels better. Finally, high-intensity techniques that take muscles beyond failure are crucial. In fact, one study found that using forced reps tripled GH levels following a workout compared to training that stopped at muscle failure. Given these conclusions, the m&f Growth Hormone Training Program stresses basic core exercises, performing 8–12 reps for 12–20 sets per bodypart and rest periods of 60–90 seconds, as well as high-intensity techniques such as rest-pause, drop sets and forced reps. Although the research to date has confirmed that only forced reps boost GH levels, it can be assumed that any intensity technique that takes a set beyond failure will boost GH levels similarly. Due to the intensity you must put into every workout to maximize growth hormone levels, our program uses a four-day split in which you train each muscle group just once a week. For example, on Monday train chest, triceps and abs; Tuesday is for legs and calves; Wednesday is an off day; Thursday work shoulders, traps and abs; and Friday is back, biceps and forearms. (Saturday and Sunday are also rest days.) This split allows you to put all the intensity you need into each session and gives your body enough time to recover, which is critical to prevent overtraining and to keep GH levels high. TRAIN FOR GROWTH We designed the four-week GH-boosting program in alternating fashion. Weeks 1 and 3 are identical (up to 20 sets per bodypart, 8–10 reps per set, 90- second rest periods and rest-pauses incorporated), as are Weeks 2 and 4 (up to 16 sets per bodypart, 10–12 reps per set, 60-second rest periods and drop sets). Changing variables in this fashion will help prevent stagnation while still keeping training parameters in the desired range to increase GH. The one constant week to week is forced reps, which you’ll implement throughout. In the program chart starting on page 98, each exercise includes a corresponding “GH Booster” — forced reps, rest-pause or drop sets. Use the technique on only the last two sets of each exercise. Any more could lead to overtraining. Since training with such intensity for a long period would be counterproductive, follow this program for only four weeks. After, don’t work past muscle failure as often. Feel free to come back to the GH program after eight weeks off, but no sooner. Let’s hope you’ll be able to hold out that long. M&F TIPPING THE GHSCALE Use these tips for maxing out your GH levels during your workouts. 1. Don’t eat a high-fat meal (10 grams of fat or more) within four hours before a workout. Research shows that when a high-fat meal is eaten before exercise, the postworkout GH response is more than 50% lower than when a low-fat meal is eaten. Choose lean protein sources such as whey protein, chicken or turkey breast, lean beef, light tuna and lowfat dairy for meals consumed within four hours before training. 2. Eat slow-digesting carbs before workouts. Slower carbs will not only give you longer-lasting energy for the workout but also keep insulin levels low. High insulin levels during training blunt fat-burning and can limit GH release. Stick to preworkout carbs such as oatmeal, fruit and whole grains. 3. Supplement before your workout to maximize GH release afterward. Try the following stack 30 minutes before your preworkout protein intake, as all of these supplements have been shown in clinical studies to boost GH levels: arginine (5–9 grams), glutamine (5–10 grams) and melatonin (0.5–5 mg). 4. Warm up. Research shows that when your core temperature is lower during exercise, so is your GH response following exercise. This holds especially true when training in colder climates. Take a quick and easy walk on the treadmill for about five minutes and be sure to perform several warm-up sets of your first exercise. Just don’t overdo it on the cardio — take the term “quick and easy” literally. 5. Do cardio after weights. Research confirms that when cardio is done before weights, GH levels following the workout are three times lower than if the cardio was done after lifting. This applies to both moderate-intensity cardio done for longer periods and high-intensity sprints for very short bursts.  |
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