We all know that Growth Hormone has a TON
of benefits...it helps you build muscle, burn fat,
increase bone density (very important as we age),
and it's your body's signal to increase IGF-1
production, which is a HUGE driver of lean
muscle mass development.

Obviously it's something we want to create as
much of as we can.

The problem is that as we age our GH production
decreases dramatically - which is why it gets
harder and harder to get and keep muscle and burn
fat. 

It's also a major determinant in how fast we "age"...
the lower the GH levels, the faster you get "old".

(ever seen the really old dudes that are ripped?
They have high levels of GH...be it natural or
injected, either way, that's why they look like that.)

So how do you naturally boost your GH levels?

The good news is you can do it with some simple
manipulations of your workout loads, tempos, and
rest periods, and here are 3 ways to start boosting
your GH levels with your workout tomorrow.

1. Use Shorter Rest Periods

If you're one of those guys who takes a 3-5 minute
break between sets, you're not doing yourself any
favors in the hormone department. 

Research shows that shorter rest intervals triggers a
higher hormonal response, so consider keeping your
rest between sets to 60 second or less. 

You can also incorporate giant sets with no rest
between sets, then take a full 3-4 minute rest at
the of the giant set to let your system fully recover
before doing it again. 

The no-rest between each exercise will create a
big lactic acid buildup that triggers a big Growth
Hormone response.

2. Use Higher Volume

The longer your muscles are under tension, the higher
hormonal response.  Using higher volume sets with
heavy resistance really cranks up the GH output. 

But how do you do high volume with heavy loads? 

Pick a weight around 75% of your 1RM and perform
6-8 reps, then drop the weight by 30% and do another
15-20 reps. 

The first part of the lift triggers the response to heavy
loads, and the second half adds in the volume.

3. Lift Large Muscle Groups First

Bigger muscles create a bigger hormonal response. 

 

When lifting for hormone output, start with your legs,
back, and chest as they are your largest muscle groups. 

Work them and work them HARD! A few times a
month train to absolute failure (make sure you've got
a spotter) as that threshold is where you're recruiting
the most muscle fibers and you create the biggest
hormonal response to training. 

Just make sure to get plenty of rest and nutrition
post workout to recover.

These are 3 simple tips you can start using in your
workout tomorrow to maximize your Growth
Hormone production.

Click Here for a Bonus Tip on Boosting GH

 

Keep training hard,

 

Mike Westerdal

CriticalBench.com