How do I up my GH?
Well that’s the point everyone was hoping I’d get to. GH concentration is improved through four key facets of bodybuilding: training, rest, nutrition, and supplementation.
The first way to stimulate GH release naturally is training. Intense workouts, energy-consuming events, and long periods of physical exhaustion are keys in releasing more; these catabolic states require extra protein synthesis—and in the case of energy-consumption, fat metabolization to make up for glycogen depletion.
This is no doubt the most potent kind of GH release, as it’s targeted to meet the demands of the bodybuilder. Of course I’m not telling you anything new (I hope) when I say you have to work out to gain muscle mass. Moreover, the production of this GH is a direct reaction to a catabolic state that is not optimal to those looking for gains.
I learned in my first year of physiology that GH can be manipulated. The general rule of thumb when working out is never to train longer than 45 minutes, because that’s when GH tapers off and cortisol production sets in. But the half-life of HGH can be influenced.
If you train 40 minutes for a month, then increase it by 2 minutes every month, after 10 months, you could train for an hour without inducing a catabolic state. No one has ever tested how far you can push the envelope, but that much is a proven fact. At this point I see no use for working out longer than an hour. Anyone using moderate to heavy intensity should be able to finish 25 sets in that time.
The highest I use right now, being a competitor myself, is 22 sets for back. Since I’m still growing, I feel that’s enough. And since you have to match recovery to training intensity and vice versa, 25 or more sets would necessitate at least 4500-5000 calories, maybe more. My stomach just isn’t that big.
75 percent of your total daily HGH output is produced while sleeping, and most of that in REM sleep. This ais yet another reason to get a good night’s sleep, in case that hasn’t quite dawned on you. Though cat naps may help a bit, it’s unlikely that you can induce a deep-enough sleep to start producing GH.
This GH, in any case, is not nearly as potent as the other kinds. It is produced as a response to a need for sleep protection and a need for energy repletion for the next day, rather than in response to a need for extra energy. That said, without the GH produced through proper rest, other sources of GH will not be used as efficiently. Getting at least 8-10 hours of sleep is a sacrifice everyone should consider making if you want to get big in a hurry.
Also, the regularity of your sleeping pattern could promote more REM cycles and result in more hormonal output. So keeping steady hours of rest is beneficial. If you are one to stay out late on weekends, it may be best to still wake up at the same time instead of sleeping in. Otherwise you may disturb your sleeping pattern.
If you are used to sleeping from 10-8, but on weekends you get home at 1, sleep until 8 and add a one-hour nap every afternoon for the next 3 days to make up for the lack of sleep. But if at all possible, maintain steady hours.
Nutrition is probably the most important section of this article for the natural bodybuilder looking to make the most of his GH. Naturally, I have to ask you to take the past two paragraphs into regard before continuing here. You can’t expect gains from nutrition or supplementation if your recovery is not adequately adapted.
The search for natural GH secretagogues (substances that cause other substances to be secreted) begins with the most basic of nutrients. Yup, you guessed it (or you read it in the previous article): amino acids. But for aminos to have optimal effect, you need to make sure that 15-20 percent of your diet consists of clean fats. These induce cholesterol, the storage of the base hormone in the body that leads to the manufacture of most steroidogenic hormones.
The ultimate goal of this paragraph is to give you a complete stack of amino acids that can synergistically produce more GH, but most amino acids should be helpful. In this particular instance, I’ll list the supplements in order of their importance for GH production, not the order of their importance to overall health.
These doses are the best range for maximizing GH in a pre-workout stack. If you have antiaging properties in mind, smaller doses will work as well.