Ways to increase HGH for Boosting muscle growth naturally

Increase HGH

HGH or Human Growth Hormone has been known to increase energy, build muscle, increase strength [1] and burn fat.

It is produced in the body by the Pituitary Gland and is used for cell growth.

When you get that growth spurt as a teenager, that is the result of your Growth Hormone levels spiking. After your mid twenties however the body’s production of GH drops massively.

So how can you increase your Growth Hormone levels? Firstly you can ask your doctor for a blood test to find out for certain what your levels are currently. But other than that? There are certain ways to increase GH naturally that we will discuss now.

#1: Get Lean

Lowering your body fat, particularly your Abdominal Visceral Fat (belly fat) will make a big difference to your GH levels.

This is because Abdominal Visceral Far (AVF) has been found to have a negative impact on GH release [2]. So the simplest way to increase your growth hormone levels is to lower your body fat through exercise and improved diet.

#2: Sleep well

It is whilst you are sleeping that growth hormone is maximally released. So another fantastic way to increase your growth hormone levels is to improve your sleep quality.

Make sure you are getting at least 7 hours per night, and more if you are exercising at a high intensity during the day.

College Basketballers found that sleeping more (nine hours plus) improved their athletic performance [5], and one of the most likely factors for this was an increase in human growth hormone levels due to better sleep quality.

#3: Exercise More

Exercising is one of the best ways to increase growth hormone levels, as they spike immediately afterwards.

A 2014 study found that kettlebell swings massively improved testosterone and growth hormone levels [6].

Another study found that free weight exercises such as the barbell squat produced higher testosterone and HGH levels than machine exercises, but that they both produced results [7].

What you should take away from this is that free weight exercises, particularly large compound exercises like the squat or deadlift (that work multiple muscles at once) should make up the majority of your program.

Exercise will also help you lose weight, which as mentioned before will increase human growth hormone levels. It will also help improve your sleep patterns (another huge influence on GH levels).

#4: Supplements

Finally we have legal supplements that have been proven to increase growth hormone levels, they may not be quite as effective as the drugs given out by doctors (and taken illegally by bodybuilders) but they have all been proven to increase GH.

A study by Wellbourne in 1995 found that Glutamine (an amino acid) increased growth hormone levels [8]. Glutamine powder is readily available and can be picked up cheaply, and you can take 5g up to three times per day.

Another study by Brilla & Conte (2000) found that Zinc-Magnesium increased both Testosterone and Growth Hormone [9]. This supplement is again cheap and easy to buy, and has many other benefits.

Finally we have Arginine, another amino acid, a study by Merimee et al (1967) found that Arginine increased growth hormone levels [10].

Conclusion

Putting all this into practice then is actually a pretty simple task. One that many of you are doubtless already doing. Improve your diet sufficiently, that you begin to lose body fat. Embark on a free weights dominant exercise program which will again help get you leaner.

Make sure that you increase the amount of time spent sleeping so that you can train optimally and receive the extra boost of growth hormone that you get whilst asleep.

And finally buy yourself some amino acids (Arginine and Glutamine) as well as a Zinc and Magnesium combination supplement. Take these regularly and you should have increased Growth Hormone levels in the near future.

Sample Training Program to increase HGH

Session One

  • Barbell Squats 3-4 sets x 6-8 reps
  • Deadlifts 3 x 4-6
  • Bench Press 3 x 6
  • Bent Over Row 3 x 6-8
  • Push Press 2-3 x 6

Session Two

  • Front Squats 3-4 x 6-8
  • Romanian Deadlifts 2-3 x 8
  • Walking Lunges 3 x 10
  • Pull Ups 3 x As Many Reps As Possible
  • Press Ups 3 x As Many Reps As Possible
  • Barbell Shrugs 3 x 8-10

Session Three

  • HIIT Cardio x 20 minutes
  • Close Grip Bench Press 3-4 x 6-8
  • Barbell Bicep Curls 3-4 x 6-8
  • Plank x 1

This program contains free weight exercises, the majority of which are compound movements.

If the programs are too much for you, try splitting them into four sessions rather than three.

Remember to stay hydrated throughout, you could possibly consume the amino acids throughout the workout.

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[1] Tavares, A., Micmacher, E., Biesek, S., Assumpcao, R., Redorat, R., Veloso, U., Vaisman, M., Farinatti, Conceicao, F. 2013. Effects of Growth Hormone Administration on Muscle Strength in Men over 50 Years Old. International Journal of Endocrinology, vol. 2013, Article ID 942030, 6 pages, 2013. doi:10.1155/2013/942030
[2] Weltman, A., Despres, J., Clasey, J., Weltman, J., Wideman, L., Kanaley, J., Patrie, J., Bergeron, J., Thorner, M., Bouchard, C., Hartman, M. 2003. Impact of abdominal visceral fat, growth hormone, fitness, and insulin on lipids and lipoproteins in older adults. Metabolism: Clinical & Experimental 52(1):73-80
[3] Born, J., Fehm, H. 2000. The neuroendocrine recovery function of sleep. Noise Health 2(7): 25-37
[4] Takahashi, Y., Kipnis, D., Daughaday, W. 1968. Growth Hormone Secretion During Sleep. The Journal of Clinical Investigation 47: 20179-2090
[5] Mah, C., Mah, K., Kezirian, E., Dement, W. 2011. The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players. Sleep 34(7): 943-950
[6] Budnar, R., Duplanty, A., Hill, D., McFarlin, B., Vingren, J. 2014. The Acute Hormonal Response to the Kettlebell Swing Exercise. Journal of Strength & Conditioning Research 28(10): 2793-800
[7] Shaner, A., Vingren, J., Hatfield, D., Budnar, R., Duplanty, A., Hill, D. 2014. The Acute Hormonal response to free weight and machine weight resistance exercise. Journal of Strength & Conditioning Research 28(4): 1032-40
[8] Wellbourne, T. 1995. Increased Plasma bicarbonate and growth hormone after an oral glutamine load. The American Journal of Clinical Nutrition 61(5): 1058-61
[9] Brilla, L., Conte, V. 2000. Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength. Official Journal of the American Society of Exercise Physiologists 3(4): 26-36
[10] Merimee, T., Rabinowitz, D., Riggs, L., Burgess, J., Rimoin, D., McKusick, V. 1967. Plasma Growth Hormone after Arginine Infusion – Clinical Experiences. New England Journal of Medicine 276:434-439

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