pauly7582

My reading of late has centered around GH release from sprint exercise. We know that all exercise ellicits a GH response however, some are more effective than others.

One maximal 30 cycle sprint causes a significant increase in serum GH (40.8 mU/l versus 7.8 mU/l at rest). Compare this to peaks during sleep of around 20 mU/l. GH falls slowly over the next 2 hours after exercise back to baseline. It has been shown that repeated bouts of sprint exercise further prolongs the GH response, which in theory could extend this 2 hour time frame. Though I have not found a study which profiles GH secretion over 24 hours. Since falling levels of GH are a stimulus for further release then an initial 'super' pulse from sprint training in the morning could enhance the following GH peaks throughout the day emulating GH administration somewhat.

With this in mind, I have been doing cardio most morning for the last 2 weeks of short duration 20-30 mins max incorporating 30s maximal sprints in the following fashion (I couldn't comment on any benefits though as I'm at the beginning of a sust/NPP cycle lol).

4.30 mins steady state HR 120-140.
30s maximal sprint Hr reaches 180+.
Repeat 4-6 times.

I would also do this on an empty stomach as rising blood glucose levels such as those after a meal blunt GH response from exercise.

I think that this is an excellent way for the lads on here who do not use GH year round to get the most out of their own natural production. The repsonse however, is lessened the older you get of course.

I was interested in anyones thoughts on the above.

Bulldozer

Well this thread is too heavy for me, but i like the new avvy mate.

Sergio Oliva in his pimp suit aint it ? lol

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pauly7582

:doh:
lol. I'm a fan of classic BBing photos. i thought the Paul Dillet one before was good too. Keep an eye out for more.


anyway. the post basically translates into...

HIIT releases a lot of GH. So, i'm going to do HIIT for 20 mins every morning and it will cause GH peaks during the day to be bigger. I think this is a good idea to do year round/ most mornings to make the most of your natural production.

Bulldozer

I do tabatas , 4 minutes of pain

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hackskii

This releases the most GH


Yes, this is why I am a big fan of HIIT, not only that but why spend an hour trying to just burn fat when you can burn the same or more calories in 1/10th the time?

Look at the sprinters body compared to the long distance runners body.
Big diffrence.

I knew it gets raised but I didnt know how much, I didnt know it was double that of sleep release.
Very interesting.

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Scott


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#22

So what exactly should i be doing? Jog for 4 mins or so then sprint for around 30 seconds, and repeat 4-5 times? Also would you need to be doing this every morning to benefit from its effects or would it also be better than jogging a few times a week for around 40 mins?

hackskii

What are your goals?

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Scott


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gym rat

great thread pauly, reckon this is worth a try,

#22

Sorry i keep forgetting to let people know what im trying to do! Well I've been cutting for a few months trying to get very lean, im nearly at the point where i would be happy now. So now trying to "clean bulk", which is a very slow process but i have the mass, would just like to build up slightly over the next year, developing my body more whilst staying lean. So essentially it wouldn't be for losing weight, but maintaining it and keeping my circulatory system in good condition.

Bulldozer

http://www.t-nation.com/readArticle.do?id=490160

An article on tabata for you

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ParaManiac

Quality article,cheers mate

Bulldozer

No worries mate, i do the tabata thrusters. They are Killer.

You can do them with bodyweight exercise's like burpess etc also. Even on a rower or upright bike

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ParaManiac

Bully,do you do these at the end of a normal workout or a completely different session?

Bulldozer

At the end of my weights workout mate. Maybe have 5 mins rest first.

Give them a go mate, if you do the thrusters i would start with maybe 12 kg bells, its quite a challenge still. Especially after a workout

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ParaManiac

i'll give it a go! thanks again.