Resistance Training
To optimize HGH release from a training perspective, it's important to focus on compound exercises that stress the largest areas of the body and work multiple muscles simultaneously. By doing so, you increase the intensity of your workout, which helps to ramp up GH release.
Short rest periods between sets also contribute to higher GH release, with research suggesting that rest periods of 60-120 seconds are ideal, with a greater amount of GH release occurring at the 60-second mark. When using shorter rest periods, it's important to adjust the weight so that you can hit your desired number of sets and reps.
It's important to note that GH levels begin to rise after 20 minutes of training, so planning to spend around an hour or so training is a good rule of thumb. However, it's also important to avoid overtraining. By using short rest periods, you should be able to complete your workout quickly, without spending hours in the gym.
As for set and rep totals, research suggests that using a typical 3 or 4 day split routine, 20-25 total sets with 3-5 sets per exercise, and reps in the 8-12 range are best for maximum hormonal stimulation. By following these guidelines and tailoring your workout routine to maximize GH release, you can support muscle growth and recovery, and achieve optimal health and fitness.
Cardio for Support Growth Hormone
To further support HGH release during cardio, it's recommended to include a morning session on an empty stomach, as HGH levels are naturally high at this time. However, it's important to note that while fasted cardio may increase HGH release, it may also lead to muscle breakdown if not done properly. To prevent this, it's okay to consume a small protein shake before the morning cardio session to provide the body with adequate fuel without negatively impacting HGH levels.
In addition to considering the timing of cardio sessions, it's important to ensure adequate protein intake to maintain an anabolic state. This is crucial for muscle growth and recovery, and won't negatively impact HGH levels. In fact, consuming protein before or after cardio sessions can be beneficial for muscle repair and growth.
Overall, incorporating cardio into your fitness routine can be an effective way to support HGH release and achieve optimal health and fitness. By paying attention to timing and nutrition, you can maximize the benefits of cardio for both your physical and hormonal health.
Night Time to increase HGH levels
As previously mentioned, the majority of HGH secretion (up to 70%) occurs during the night, specifically between 11pm to 2am, emphasizing the importance of sleep for optimal HGH levels. In fact, research suggests that inadequate sleep negatively affects HGH release. HGH secretion is believed to be closely tied to the body's sleep/wake cycle, which is why melatonin supplementation may be beneficial in achieving quality sleep. By promoting the sleep/wake cycle, melatonin has been shown to support HGH release, making it a valuable addition to any supplement regimen.
To further promote a restful night's sleep, maintaining a consistent sleep schedule is crucial. This means going to bed at the same time each night and avoiding disruptions as much as possible. Keeping your sleeping environment dark can also facilitate sleep initiation and promote undisturbed sleep. Additionally, taking a nap during the day can be beneficial, if your schedule allows for it.
Supplements That Increase HGH
Natural GH boosters have long been subject to intense scrutiny in the supplement market. Even in the 90s the concept of GH and its potential benefits drew the attention of the FDA. GH boosters were among the first supplements to be regulated due to the claims being made, resulting in restrictions on what ads and product labels could say. This marked the start of government regulation on supplement claims made by manufacturers and retailers. However, despite these limitations, several natural supplements have been found to have positive effects on GH release.
These include:
Melatonin has been included in this list for its positive effects on sleep quality, as mentioned earlier. It is important to note that melatonin has a dual effect on HGH release. Firstly, by improving the quality of sleep, melatonin indirectly supports the release of HGH. Secondly, studies have shown that melatonin can directly impact HGH release, making it a highly effective supplement for stimulating GH production.
GABA is another natural supplement that may indirectly stimulate HGH production by promoting relaxation and improving sleep quality, much like melatonin.
Arginine/Ornithine supplements were once the subject of controversy in the supplement industry due to the claims being made about them, which caught the attention of the FDA. However, in more recent times, arginine has become well-known for its ability to stimulate nitric oxide production, while it is also believed to be capable of stimulating HGH release on its own. Ornithine, on the other hand, has been shown in some studies to have the potential to stimulate HGH release, but it seems to require maximum dosages to produce a significant response.
Mucuna Pruriens, also known as velvet bean, is a natural supplement that is believed to have the ability to stimulate HGH production. Studies have shown that the neurotransmitter dopamine can increase the body's production of HGH, and L-dopa is a precursor to dopamine. Mucuna Pruriens is a good source of L-dopa, making it a potential supplement to consider for those looking to boost HGH levels.