How to boost growth hormone with training

Author: Mikhail Ziborov - author of the site makefitness.pro.
2023-08-14

Thanks to growth hormone, we (it’s obvious!) grow. Children grow taller, adults grow wider (muscles and all that), and elderly people simply stay active longer. So let’s get straight to the point, without water and prefaces.

In our Telegram, we have raised the topic of growth hormone more than once, discussing how to best increase it – through workouts, supplements, or lifestyle. In this material, the topic is much narrower, so be sure to subscribe.

What is growth hormone and its functions

Growth hormone (also known as somatotropin or GH) is an anabolic hormone, meaning it is responsible for protein synthesis (in particular, muscle protein). But its functions also include:

- Strengthening bone and connective tissue;

- Reducing catabolic processes in the body (breakdown processes);

- Minimizing subcutaneous fat deposition;

- Increasing glucose production by the liver (an energy resource for muscles).

In short, for those engaged in sports and fitness, this hormone is interesting because it allows for faster muscle mass gain (and recovery from injuries) and helps get rid of excess weight.

When is growth hormone produced

GH is produced throughout the day in a wave-like manner (approximately every 2 hours), but the highest secretion occurs during deep sleep. The production of somatotropin is also influenced by age, sex, diet quality, stress levels, excess body weight, and physical activity levels.

As you understand, with age, due to excess weight, a sedentary lifestyle, chronic stress, and unbalanced nutrition, the synthesis of growth hormone decreases. Consequently, this slows down recovery after injuries, increases the accumulation of subcutaneous fat, and raises the risk of diseases of the nervous and vascular systems.

You can obtain a meal plan with a list of foods/dishes, caloric values, and recommendations here.

How to increase growth hormone

1. During strength (anaerobic) training. The amount of synthesized somatotropin is influenced by both the volume of the workout (the number of sets and repetitions) and the intensity (weights used). The higher these indicators, the more growth hormone is produced. The findings of scientists in a study state, “We concluded that the secretion response of growth hormone to physical exertion is linearly related to exercise intensity in young men.”

However, the volume of the workout is significantly more important for GH synthesis than the intensity. That is, a larger number of sets is better for boosting the synthesis of this hormone than heavier weights.

According to researchers, the optimal intensity is around 70% of 1 RM (about 10 repetitions per set).

Another important parameter for increasing somatotropin is rest between sets. 1 minute of rest significantly increases GH more than 3 minutes. But keep in mind that not everyone can train at this pace.

Speaking of muscle involvement, training larger muscle groups results in greater growth hormone production than training smaller muscle groups. The more larger muscle groups engaged, the greater the volume of hormone synthesis. Perhaps this is why full-body training systems work much better for beginners compared to split routines. You can find clear, animated, and free training programs on our main resource makefitness.pro.

2. During aerobic training/cardio (running, swimming, group aerobics classes, etc.). Women produce significantly more growth hormone than men during aerobic training.

The higher the intensity of the aerobic workout (e.g., speed), the more somatotropin is produced. Keep in mind that with excess weight, the degree of GH production is reduced. Additionally, the more subcutaneous fat, the lower the hormone levels.

Compared to younger generations, elderly individuals produce 5-7 times less growth hormone. However, if an older person begins a mixed fitness routine that includes both strength exercises and cardio, the levels somewhat stabilize.

Note that somatotropin reaches its highest concentration during sleep. Shallow sleep due to an overactive nervous system does not contribute to peak growth hormone elevation. You can make your sleep deep and strong with gamma-aminobutyric acid (GABA).