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05.11.2015


The training principle that increases strength athletes' growth hormone secretions by a factor 17

Resistance training where you take three seconds to do the return or in sports scientists' jargon: eccentric movement results in a drastically higher growth hormone secretion than when the return movement is done in less than a second. Brazilian sports scientists write about it in Biology of Sport.

More growth hormone
Strength athletes can do all sorts of things to boost the secretion of growth hormone as a result of their workouts. For example, they can use supplements such as alpha-GPC, ornithine or GABA. Or train at an abnormally high temperature. J Endocrinol Invest. 2003 Sep;26(9):838-42.

But the effects of all these interventions are limited. They may be of interest to athletes who want to delay the aging process, but are probably too modest to boost muscle building.


The training principle that increases strength athletes' growth hormone secretions by a factor 17


Brazilian sports scientists, at the Methodist University of Piracicaba, discovered a way of increasing post-resistance workout growth hormone secretion by an amazing factor 17. This is more likely to have a positive effect on muscle growth...

Study

The Brazilians divided 16 experienced male resistance athletes into two groups and got both groups to do 4 sets of bench presses with 70 percent of the weight with which the men could just manage 1 rep. The men in both groups did sets of 8 reps.

The men in one group took half a second to do the return movement [fast eccentric velocity; FEV]; the men in the other group took three seconds to do the same [slow eccentric velocity; SEV].

Results
Before and for half an hour after the short workout, the researchers measured the concentration of lactic acid [lactate] and growth hormone in the men's blood. The concentration of lactate, but above all that of growth hormone, was higher in the men who had taken three seconds to do the eccentric movement.


The training principle that increases strength athletes' growth hormone secretions by a factor 17


The training principle that increases strength athletes' growth hormone secretions by a factor 17


Fifteen minutes after the workout, the growth-hormone concentration was a whopping 17 times higher in the blood of the men in the slow eccentric velocity group than in the men in the fast eccentric velocity group.

Conclusion
"It is not well established whether resistance exercise protocols that induce significant increases in the acute GH response will lead to superior muscular adaptations in a chronic process", the Brazilians admitted. "However, we believe the results presented in this study will assist strength and conditioning coaches in prescribing eccentric training bouts for resistance-trained men."

"Muscular adaptations result from a multifactorial process involving mechanical, metabolic, and immune/inflammatory factors in addition to various hormonal responses. Therefore, if the emphasis in resistance training periodization is to induce a greater acute metabolic stress and growth hormone response, we recommend manipulating the eccentric movement velocity."

Source:
Biol Sport 2014; 31(4):289-294.

More:
Chin-Shin Oolong Tea contains growth hormone booster 02.10.2015
Lengthy cardio training stimulates growth hormone secretion more than strength training does 30.05.2014
Animal study: eleven hundred percent more testosterone and three hundred percent more growth hormone with Rubus coreanus 16.09.2013

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