drtbear1967
Musclechemistry Board Certified Member
Supercharge GH Production
by TC Luoma
If you do sets with heavy weight and low reps (the traditional strength-training protocol) of a particular lift and then finish with a single set using less weight done to failure, you elicit a significant release of GH that corresponds with increases of strength and muscle mass.
The Study
Researchers recruited 17 males and had them train legs on the leg press and leg-extension machines. For the first 6 weeks, they followed a hypertrophy program where they did multiple sets of varying percentages of 1 RM. All of them experienced good gains. For the next 4 weeks, however, they were split into two groups, both of which performed a strength routine where they did 5 sets at 90% of their 1RM, resting 3 minutes between sets. However, one group finished off with one set at 50% of 1RM, done to failure. While both groups showed a GH response, the group that finished their workout with a high-rep "finisher" experienced a greater GH response during the 60 minutes following the workout. They also showed greater increases in strength and greater growth of their legs than the group that didn't finish off with a high-rep set.
How to Use This Info
Clearly, lifting with heavy weights elicits a GH response, but finishing off a heavy session with a high-rep finisher done at 50% of 1RM elicits a greater growth hormone response. If you're training for strength, simply end your session for that particular body part with a set done to failure using about 50% of your rested 1RM. Additionally, this high-rep finisher might be worth trying even if you're doing a standard hypertrophy program and not a strength program. Just add a finisher set where you use 50% of your 1RM and do it to failure.
Reference: Goto K "Muscular adaptations to combinations of high- and low-intensity resistance exercises." Journal of Strength and Conditioning
by TC Luoma
If you do sets with heavy weight and low reps (the traditional strength-training protocol) of a particular lift and then finish with a single set using less weight done to failure, you elicit a significant release of GH that corresponds with increases of strength and muscle mass.
The Study
Researchers recruited 17 males and had them train legs on the leg press and leg-extension machines. For the first 6 weeks, they followed a hypertrophy program where they did multiple sets of varying percentages of 1 RM. All of them experienced good gains. For the next 4 weeks, however, they were split into two groups, both of which performed a strength routine where they did 5 sets at 90% of their 1RM, resting 3 minutes between sets. However, one group finished off with one set at 50% of 1RM, done to failure. While both groups showed a GH response, the group that finished their workout with a high-rep "finisher" experienced a greater GH response during the 60 minutes following the workout. They also showed greater increases in strength and greater growth of their legs than the group that didn't finish off with a high-rep set.
How to Use This Info
Clearly, lifting with heavy weights elicits a GH response, but finishing off a heavy session with a high-rep finisher done at 50% of 1RM elicits a greater growth hormone response. If you're training for strength, simply end your session for that particular body part with a set done to failure using about 50% of your rested 1RM. Additionally, this high-rep finisher might be worth trying even if you're doing a standard hypertrophy program and not a strength program. Just add a finisher set where you use 50% of your 1RM and do it to failure.
Reference: Goto K "Muscular adaptations to combinations of high- and low-intensity resistance exercises." Journal of Strength and Conditioning
