Human growth hormoneA great many athletes and bodybuilders human growth hormone training days are using HGH to boost their performance, and you may wonder why this is so. Why would he choose human growth hormone instead of an anabolic steroid? There are some very human growth hormone training reasons for this. The simple fact is that a great many bodybuilders actually prefer to use human growth hormone rather than anabolic steroids, because they feel that human growth hormone creates more natural looking muscles and has a more natural effect upon the body. It has a great many benefits without a great many side effects that anabolic steroids pose to the human body. Now, when is human growth hormone at its maximum in the natural course of things? In the natural order of things human growth hormone peaks at around synthesis of testosterone from androstenedione time of puberty.
Human Growth Hormones & Weight Training | es3.info
Power Training can be extraordinarily effective for releasing the growth hormone that builds cartilage, sturdy bones, and strong muscle — if you do it in the right way, use the right exercises, and allow sufficient recovery time. This article shows you how to accomplish those goals. Your body needs a variety of nutritional building blocks to build cartilage, muscle, and bone.
To grow muscle and bone, the body needs work. Muscles grow in response to the demands that are placed on them. Bones grow in response to the stress that a muscle exerts on it. Without that muscular stress, neither the muscle nor the bone will grow.
And, unless pushed, the body simply stops building cartilage after a certain age. The right kind of weight training triggers a release of growth hormone that tells your body to put those materials to work. It then builds muscle, bone, and even cartilage. Somewhere along the line, I read that cartilage only grows when growth hormone is present.
And from personal experience, I know that my knees improved after a serious bout of weight training. When I stopped weight training, I lost much of the muscle mass I had gained, but the knees remained better. I was even able to get back to running, for example, something I had not been able to do for years. To some extent, my renewed ability to engage in such activities stemmed from the stronger muscles I developed during my weight training.
When the knees are weak, the leg muscles have to be strong to take the shock. But in practical terms, its immaterial whether the results come from cartilage growth or stronger muscles. Either way, the benefits of rigorous strength training are there in increased capacity to do the things you enjoy. If you get an injection, it works, all right.
But it causes your normal GH-release mechanisms to shut down. It does nothing when you take it that way. Ditto for sublingual under the tongue products. Some claim to stimulate GH release. Taking an herbal supplement might or might not be marginally effective in improving the results you see from weight training. But you need serious resistance training, if you want to see growth.
The only kind of work that spurs muscle growth and the attendant release of growth hormone is short-duration , high-intensity training. The way you achieve that intensity is by staying in the 3 to 5 repetition range, because three to five reps is the ideal range for growth. When you perform power training exercises, you adjust the amount of resistance weight to stay in the 3 to 5 repetition rep range. Here are the rules:. Muscle fiber comes in two types: Fast twitch fiber performs short-duration, high-intensity efforts like sprints and lifts.
Slow twitch fiber carries out long-duration, lower-intensity efforts like walking and jogging. Fast twitch muscle fiber is white, because it contains no oxygen-carrying blood. It performs the anaerobic zero-oxygen muscle contractions. Red fiber, on the other hand, carries out aerobic contractions. Fast twitch fiber contains stored energy in the form of adenosine tri-phosphate ATP.
It has enough for a burst of effort lasting second or two. It then uses creatine to replenish its ATP supply. It has enough creatine allow another several seconds of effort, for a total of about 10 seconds. After the creatine is gone, the body uses much less efficient energy pathways that are highly inefficient and highly polluting. The only other way you can sustain an activity for more than 10 seconds in duration is to use red fibers — the aerobic fibers. In fact, the opposite is true.
Sustained aerobic exercise stimulates a catabolic reaction that burns muscle for energy. That 10 second limit for maximum muscle exertion is the reason that the longest sprint is meters, a distance which takes elite runners about 10 seconds to run.
In that time, you can perform 5 or 6 repetitions of most weight lifting exercises. Additional lifts after those 10 seconds serve to increase muscle soreness in ways that impede the recovery process, without materially increasing your strength. So instead of doing two rep sets, you can do 4 5 rep sets, and each one will maximize muscle growth. Between 3 and 5 sets is generally the right number. To make sure that the work you do is as effective as possible, use the following East German set sequence:.
With this sequence, the feedback you get as you work through the warm up process helps you dial into the optimum weight, because you can tell when a weight feels heavy or light. You warm up sufficiently to maximize performance and prevent injury, without wasting energy in unproductive lifts.
I use this set sequence for the major exercises — the ones that work the large muscles of the body. There are many ways to do power training, but I want to encourage you to train using free weights dumbbells and the like and cable machines a cable with weights on one end, a handle at the other, and pulleys in between rather than weight machines. You can also use kettlebells, clubbells, surgical tubing, or medicine balls to create resistance.
Or you can use rocks and logs. For the purposes of the present discussion, that last reason is the most important one. For example, throwing a baseball involves the legs, a torso twist, a shoulder rotation, arm carry, arm rotation, and a wrist snap. A weight machine works precisely one of those at any one time. And it does nothing to strengthen the stabilizing muscles you need to balance yourself on one leg as you throw, so any any extra power you generate makes you that much more likely to incur an injury.
The deadlift works the lower back, hamstrings back of leg , and trapezius neck. Get coached by someone before you do it, to prevent injury.
The squat works the quadriceps thighs and glutes butt. The bench press works the chest and arms. Those exercises not only work the major muscles, they work multiple sets of muscles at the same time, for the absolute maximum in muscle mass exercised MME.
Of these, the deadlift has the highest MME rating. The squat is close behind. So get some coaching to learn how to do them properly, and always do them before other strength training exercises, so your coordination and strength are where they need to be to perform them properly.
Otherwise, you risk injury. See Sequencing and Scheduling for more tips. The snatch exercise works the shoulder in addition to the legs and ham strings. You can ignore it for that reason, unless your goal is improve general strength and athletic ability.
Because it works the shoulders, I recently added it to my workout on my deadlift days. Since I finish the deadlift with shoulder shrugs, that concentrates the shoulder work on one day. The power clean is a great leg strengthener that works plyometrically. I do it just before my squat. Putting it all together, produces a power training routine centered around the following exercises:. Day One is about the legs and chest.
Since the Power Clean is a coordination exercise, it comes first. For details on such sequencing principles, Sequencing and Scheduling. On that day, I also include a plyometric explosion exercise that works the calves, as well.
Then comes the squat and bench press. Article on plyometric leg exercise. Article on kettlebells and clubbells. Day Two is a back and shoulder day. The Snatch comes first since it, too, is a coordination exercise. It works the legs as well, but because the shoulders are involved, it uses much less weight than other leg exercises. Day Two comes 4 to 5 days after Day One. And you have 9 to 10 days before you come back to the same muscle groups, so they are allowed to fully recover and complete their strength-adaptation before you target them again.
For an explanation on the length of the interval, see Sequencing and Scheduling. The lats are fairly thin, but they cover a very large area, starting under the arms, running down the edges of the back, and fanning out to attach to the spine in your lower back.
So twisting exercises and pullups work the lats. So does the side press. Then you straighten up. Lowering to the side stretches the lats, and straightening up strengthens them.
And working your lats is way more important and effective than, say, your biceps. Those exercises fall under the heading of general strength training and core conditioning, both of which are covered in Sequencing and Scheduling. Stretching does several important things:. As a result of these actions, stretching helps you recover more quickly and grow faster.
But it may also improve the amount of growth you experience.