Weightlifting Causes Massive Hormone Spikes
Weightlifting increases HGH significantly during a workout – up to 6 times.
It is also known to increase testosterone.
The best style of lifting for HGH and protein synthesis are reps with a slow lowering phase (eccentric/ negatives) as one study found a whopping boost of 1700%.
Weightlifting and HGH
The chances are that most of you reading this will already have a weightlifting routine and are looking to boost HGH levels naturally to help your efforts in the gym.
You may not know that weightlifting increases HGH profoundly
This is one of the most important factors in increasing HGH and the purpose of this article will be to direct you on what the best style of lifting is.
There have been many studies which have reviewed the effects of lifting on a range of hormones including testosterone and HGH.
The scientific communities consensus on the matter is that lifting is very beneficial in increasing these hormones.
Lifting is in fact one of the core pillars when it comes to optimizing hormones naturally.
It is highly recommended that anyone looking to should add a weightlifting routine in their workout programme if they have not done already.
What Scientific Evidence Says
1. Testosterone and HGH Response to Lifting for 12 Weeks
One study (1) investigated the response of HGH and testosterone levels in young individuals (23 years old) and elderly individuals (63 years old) before and after a 12-week training program. A measure of the response was also acutely after a bout of exercise.
Basal levels of HGH increased in the young by 44.9% and only by 3% in the elderly. Neither of these was deemed significant.
Acute levels increased increased in the young by 5 times before training and by 6 times post training. These were significant. In the elderly it was by 3 times before and 2 times after.
Testosterone increased acutely slightly.
2. Slower Reps for More HGH
Brazilian scientists looked at how important the eccentric portion of a lift (the “negative” or lowering of the weight) is to secreting HGH (2). 16 participants performed 4 sets of bench press at 70% of their 1 rep max for 8 reps. One group did a “normal” speed and the other did 3 second eccentric.
The 3 second eccentric group had HGH levels 17 times higher than the quick lifters.
Slow eccentrics have also been shown to increase protein synthesis dramatically.
3. Other Evidence
A review of studies (3) confirm that lifting causes transient spikes in HGH and Testosterone.
A study (4) looked at women who undertook a long-term weight training programme. They found that more biologically active HGH was produced. The ideal rep range was at 3-12 reps with varying weight loads. Therefore they recommend that women cycle heavy loading.
Another study (5) found that a muscular hypertrophy protocol increased cortisol and HGH levels. This style of training involved 10 reps at a 75% of 1RM with 3 minute rest.
Lifting for HGH
As these studies confirm, weightlifting has a profound effect on HGH levels and is undoubtedly one of the most powerful methods.
The evidence suggests that the best method of training to achieve high HGH output is performing sets with correct form using a slow eccentric (3 or 4 seconds) and allowing proper recovery between sets and workouts.
2.Calixto RD, et al., “Acute Effects of Movement Velocity on Blood Lactate and Growth Hormone Responses after Eccentric Bench Press Exercise in Resistance-Trained Men,” Biol. Sport 2014;31:289-324.