While there are several hormones that help promote muscle growth, Human Growth Hormone is one of the most important hormones.
Human Growth Hormone (HGH) delivers amino acids into muscle cells, promotes protein synthesis in the muscle, which results in hypertrophy (growth) of the Fast and Slow Twitch Muscle Fibers.
In addition, HGH increases fat breakdown (lipolysis) and the use of fatty acids.
It also increases glucose and amino acid availability to the muscle.
During adolescence, Human Growth Hormone levels are highest, peak at age 20, and decline after 30 at a rate of 24% every ten years thereafter.
HGH is released by the pituitary gland when blood sugar levels are low as a result of diet, sleep or exercise.
Keeping HGH high is an important strategy to ensuring that you have continued progress toward building your muscle mass.
To keep your Human Growth Hormone levels elevated, employ the following strategies to increase HGH levels during and after your bodybuilding training workouts: 1.
Use higher repetitions (around 10).
2.
Keep short rest periods (30-60 seconds) between sets.
3.
Employ multiple exercises (2-3), multiple sets (3-4).
4.
Perform compound exercises for the larger muscle groups - such as squats, deadlifts, bench press, chins/pull-ups, rows, shoulder presses, parallel dips, and power cleans.
5.
Keep workouts short and intense - no longer than 45-60 minutes Also, employ the following lifestyle strategies to help increase Human Growth Hormone levels: 1.
Eat adequate amounts of protein and supplement with glutamine.
2.
Get adequate sleep - strive for 7-8 hours of quality sleep in a cool, dark and quiet room.
Human Growth Hormone levels are secreted in larger amounts during the first 30-70 minutes of sleep.