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Growth hormone (GH) training should consist of high-intensity exercise involving large muscle groups. It has been proven that this training regimen increases the concentration of lactic acid in the blood, which in turn stimulates the production of GH. Equally important to maintaining high levels of growth hormone is a proper diet and plenty of sleep. See how to train and what to eat to increase the level of somatotropin in the body.

Growth hormone(akaGH ,somatotropin ) plays a key role in building muscle mass . To increase its concentration in the body, you do not need to train with heavy weights. Research studies have shown that growth hormone production is greatest when the exerciser performs many repetitions with moderate loads and a short rest between sets. It is also known that the concentration of GH is influenced not only by training - the appropriate dose of sleep and a properly composed diet are equally important.

See how to exercise and what rules to follow to increase the level of growth hormone in the body.

Growth hormone - what role does it play?

Growth hormone is naturally high in people during adolescence. Then it is primarily responsible for the growth of bone tissue. With age, the production of somatotropin decreases, which translates into a slower pace of regeneration of the body, a decrease in the content of muscle tissue and a greater tendency to gain weight. These processes are inherent in aging and are therefore inevitable. However, there are several ways to significantly slow them down and thus keep the body in good shape for many years. These include: regular training, proper diet, and plenty of sleep.

Growth hormone training - rules

The production of growth hormone occurs, among others, as a result of strength exercises. However, these cannot be randomly selected exercises. The concentration of the hormone depends, among other things, on the size of the lifted weights, the number of repetitions and the duration of breaks between sets. A lot of research has been done on bodybuilders and weightlifters, which confirms that training aimed at increasing GH levels should be very intense. One of the experiments involved two control groups: one performed a training consisting of 8 exercises of 3 series with 10 repetitions. The second is the sameexercises, but with more weight and only one set. The results of the study showed that the first training led to a higher concentration of growth hormone in the body.

Based on the cited experiment, several conclusions can be drawn, which also constitute the principles of effective training for GH gain:

  1. you can get the best results with strength training;
  2. each exercise should be performed in a minimum of 3 series (preferably 4-5);
  3. each series should be 10-12 repetitions;
  4. use a weight of approx. 65% CM or greater;
  5. the exercises should involve large muscle groups.

Another very important issue that affects the increased secretion of growth hormone is the duration of breaks between sets. Research has shown that the shorter the rest period, the higher the concentration of somatropin after training. Ideally, breaks should beless than a minute , optimally -30 seconds . A longer pause (more than 1 minute) reduces the production of lactic acid, the concentration of which is correlated with the level of growth hormone in the blood.

Growth hormone training - effects

The effect of training for growth hormone should be an increase in lean muscle mass. However, satisfactory results can only be observed when you combine exercise with a proper protein-rich diet. Without the nutritional plan, the effects of your training sessions will not be noticeable.

In order to check whether the exercises are giving the desired results, it is worth measuring the circumference of the body every 2 weeks: biceps, bars, chest, abdomen, thighs. With each subsequent measurement, the circumferences should be a few millimeters larger. If you don't see any progress, it means that your training plan or diet needs to be modified. In this case, it's best to ask for advice from a professional trainer who also has experience in making nutrition plans for athletes.

Important

Be careful not to overestimate your abilities while exercising and not lead to overtraining. Too frequent training (over 3 weeks), instead of increasing the production of growth hormone and intensifying anabolic processes, can harm the muscles. Immoderate effort increases the production of cortisol - a hormone whose high concentration intensifies catabolic processes (breakdown of muscle tissue).

Growth hormone and diet

Nutrition plays an important role in the production of somatropin. People who would like to increase the level of this hormone in the bloodstream should give up consuming simple sugars. A large amount of them in the diet contributes to insulin spikes, which counteracts the production of growth hormone. You can enter for itto the menu products containing complex carbohydrates - whole grain bread, groats, legumes, bran.

A low amount of protein in the diet also has a negative effect on the concentration of growth hormone in the body. Therefore, during the training period, you should eat at least 2 g of protein per kilogram of body weight per day. Since this amount of amino acids is difficult to assimilate with ordinary food, it is worth reaching for supplements - glutamine, arginine, GABA, BCAA and consuming good quality whey protein.

Important

Beware of artificial growth hormones!

Many, especially beginner bodybuilders, believe that by taking artificial growth hormones they will be stronger and will build muscle mass faster. So far, scientific research has not shown that synthetic somatropin has a positive effect on muscle strength and volume. Moreover, with the use of this type of substance, there is a risk of side effects. The most common side effects are: enlargement of internal organs and increased bone size (acromegaly), increased blood pressure, hypoglycaemia, infertility, testicular dysfunction and erection problems.

Growth hormone, sleep and rest

About 70% of the body's growth hormone production occurs during sleep. That is why it is so important to sleep a minimum of 7-8 hours a day. Some specialists also recommend taking short naps during the day.

You should also remember about the planning of training in such a way as to give the muscles time to regenerate. A one-day break between each training session is a necessary minimum.

Growth hormone training - which training plan should you choose?

To stimulate the body to produce growth hormone, it is best to use volumetric training. It has a number of advantages important for the production of GH: it engages the most important muscle groups, consists of many repetitions and series, and is based on light weights.

It must also be remembered that this is a type of training intended for at least intermediate people who are well acquainted with the split method. Beginners should start with Full Body Workout exercises, and only after a few months, when their body is used to greater loads, switch to the split training method.

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