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You’re about to discover how to jack up your growth hormone levels by a pretty huge amount – 1700% to be exact.
And you won’t need to buy anything!
Just use a certain “cadence” when lifting.
Increased growth hormone will stimulate a release in IGF-1 (insulin-like growth factor) helping you to grow faster...and lose fat much faster.
INCREASE GROWTH HORMONE 1700%
This comes from a study  conducted by some Brazilian scientists. They took 16 experienced lifters, split them into 2 groups and had:
- 1 group do 8 reps at 70% of 1 Rep Max using a cadence of 1 second push, 1 second lowering
- 1 group do 8 reps at 70% of 1 Rep Max using a cadence of 1 second push, 3 seconds lowering
They measured growth hormone levels for half an hour after the training session was over.
At around the 15-minute mark, growth hormone levels peaked for both groups, but were a massive 1700% higher in the slower negative group – the group that took 3 seconds to lower (technically called the ‘eccentric’ part of the rep).
That’s 17 times higher! The researchers concluded:
“Muscular adaptations result from a multifactorial process involving mechanical, metabolic, and immune/inflammatory factors in addition to various hormonal responses. Therefore, if the emphasis in resistance training periodization is to induce a greater acute metabolic stress and GH response, we recommend manipulating the eccentric movement velocity.“
I totally agree!
Those of you using my free THT training routine, know that I highly encourage you to CONTROL the negative on every single rep…of every single set…on every single exercise.
I say this because we have known for some time that this approach recruits more muscle fibers. But this new research really hammers the point home!
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So…stop “dropping” the weights after you’ve lifted them.
2 posts of mine related to this topic are:
P.S. Want treats like these “Buff Bars”, Protein Cookie Dough, “Buff Cookies”, Protein Bread…and many more to “cheat clean” and fuel muscle growth in the tastiest way possible? I eat this stuff all time. See my Buff Baking anabolic cookbook.
NOTE: You’ll also want to jack up and maximize levels of testosterone naturally. So I put together a short guide that reveals 8 ways to optimize test levels so that you can have more lean muscle, increased strength, increased energy levels and less body fat.
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Reference:  “Acute Effects of Movement Velocity on Blood Lactate and Growth Hormone Responses after Eccentric Bench Press Exercise in Resistance-Trained Men.” Biol Sport. 2014 Dec; 31(4): 289–294.
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I highly recommend MyProtein for all your supplement needs.
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- I also recommend to US readers this Optimum Nutrition whey (and here's a low-carb whey)
- And this quality, inexpensive creatine ~ Mark McManus
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I’m guilty on this on some lifts. It’s a bad habit that has been hard to break. Bicep curls as an example. I’m not controlling the weight on the negative. Need to pay more attention to that!
I take it that with a three second negative the weight must be substantially reduced to be able to perform the exercise with proper form.
Chris the weight isn’t reduced but the work/intensity is increased that way.
Like with drop sets. I can make 10lb dumbells look soooo heavy haha
@Chris. With the same weight, you may hit a rep or 2 less, but the time-under-load would be the same. In my THT book, I say it’s all about CONTROLLING the negative. I don’t think 3 seconds is necessary. Usually a 1 sec lifting, 2 secs lowering works wonders. The key to this is really controlling the negative and really feeling the muscle throughout the rep.
Hope that helps.
@Heidi. Yep lol. When I drop set, those dumbbells at the end are pretty damn light! 🙂