Today we are waiting for an interesting article. On the one hand, it is far from the “pumping” theme, but on the other hand, it is directly related to it, because it allows controlling the development of muscle mass. This “controller” is called growth hormone , and it is a powerful stimulating factor in pumping iron muscles.
A growth hormone
So, in the course of the note you will learn what somatotropin is, why you need it at all, how you can manage your hormonal growth processes and much more from the same series.
Well, let’s start little by little, let’s go.
What is growth hormone?
In our previous articles, in particular, in this [ How do muscles grow? ] and in this [ lactic acid ], we talked about the factors that affect the anabolic functions of the body. It is good that we paid them attention, but from under our keen gaze the “chemical” component of this process slipped away, i.e. we completely forgot about hormones. But they, in particular endogenous – testosterone and growth hormone, are among the main triggers in the development of a harmonious and proportional body.
About one of them (the last)We will talk further.
If you raise foreign literature on your ears , then usually there is a growth hormone called HGH (growth hormon) , STH or somatotropin. This is the anterior pituitary hormone with a peptide structure (i.e., consists of 191 amino acids) , which is used to build muscle mass and build a delineated muscle pattern. It is produced by the endocrine gland in a relatively small amount throughout the entire life of a person.
The hormone is so named not simple, because it causes (usually in young people ) pronounced linear growth due to the development of the tubular bones of the limbs. The average concentration of this hormone in the human body is about 1-5 ng / ml, during the peak period it can increase to 45 ng / ml.
In addition to taking his direct part in stimulating muscle growth, he also:
normalizes metabolic processes (more proteins are spent on muscle building, less fat is stored in reserve) ;
inhibits muscle catabolic processes;
enhances the process of lipolysis (burning) of fats;
increases the stock of glycogen depot in the liver;
allows you to quickly regenerate new tissues and heal body wounds;
increases the size and number of liver cells, genital and thymus glands;
increases skin tone (regulates collagen synthesis) ;
increases the growth of young people up to the closure of growth zones ( 25 years) ;
strengthens the joint-ligament apparatus;
increases sexual activity ;
improves blood lipid composition (reduces “bad” cholesterol) .
It should be borne in mind that somatotropin “works” not one, but in conjunction with the hormone IGF-1 (insulin-like growth factor) . The latter is produced in the liver under the action of growth hormone and stimulates the growth of almost all internal organs. If we consider the positive effects of growth hormone in sports (in particular in bodybuilding) , then they are all associated with the direct action of the hormone IGF-1 .
The maximum secretion of growth hormone is observed at the age of up to 20 years, then it decreases on average by 15% within 10 years.
Of course, in different life segments, the concentration of somatotropin in the body is different, and this clearly demonstrates the following image.
growth hormone secretion with age
Therefore, the best period for practicing your body is age from 14 to 25 years, and the closer to the first digit, the better. Those. while the growth zones are active, the concentration of the “growing” hormone is high – this is truly a golden time for muscle buildup. However, the latter does not mean that a man after 25 years does not shine in the gym. No, it will just be necessary to make more efforts, and the process of achieving the desired result will stretch over time.
Growth hormone secretion occurs periodically and has its peaks during the day. In particular, the peak of hormone production occurs every 4-5 hours. The highest peak falls at night, an hour after falling asleep.
The mechanism for the production of “growing” hormone next. The pituitary gland, receiving a command from the hypothalamus, produces somatotropin, then it enters the bloodstream, reaches the liver and is converted in it into a working substance — somatomedin. This substance enters the muscle cells of the body.
growth hormone production mechanism
So, we have already laid a certain foundation; now let’s delve into the next question.
Somatotropin in bodybuilding. Natural stimulation of growth factor.
Any athlete is more interested in how you can use such a powerful anabolic growth factor to the maximum.
Well, firstly, it is worth bearing in mind that growth hormone can be used for weight loss due to its high ability to influence the metabolic rate. We know that any cell of the human body is fed either by glucose or fatty acids (FA) . The amount of glucose is regulated by insulin, while the amount of fatty acids is regulated by a “growing” hormone.
It turns out that in order for the body to start losing weight and burning fat, it needs to be given an installation that switches to the “fat” channels and feeds on them, not glucose. We cannot exert any feasible influence on insulin, because its task is to keep the sugar level normal and force the cells to consume exactly glucose. But somatotropin can make the cell feed on fatty acids and reduce its needs for glucose consumption.
In order to turn this exercise, he (the hormone) needs to integrate into the membranes of fat cells and serve as a transport system for them, which takes the fatty acids into the bloodstream, giving them oxygen. Those. it turns out that growth hormone can trigger lipolysis (the process of splitting fat cells by the body itself), and it occurs when the cells are in dire need of acids.
Secondly, it is no secret that when it comes to growth hormone in relation to bodybuilding, here we have in mind the various medications and injections that encourage the growth of muscles. However, as I have repeatedly said, I am in favor of “pure” sport and natural results, therefore we will not consider information on the pharmacological properties of this drug here.
The International Olympic Committee in 1989 banned the use of somatotropin for athletic purposes.
Better let’s see how natural ways you can increase the concentration of this hormone in the body. So, let’s go from the opposite and consider the factors that can serve as an obstacle to the development of a “growing” hormone: 1) periodic stressful situations; 2) high levels of cortisol ; 3) depletion of the central nervous system; 4) the wrong carbohydrate food.
Stimulations contribute to:
High volume strength training
The duration of training should not exceed 45-50 minutes.
Amino acids: arginine, ornithine, glutamine, can be used with sports nutrition, but can also be obtained shred pro elite from: pumpkin seeds, pine nuts, hard cheese, cottage cheese, soybeans, boiled eggs.
Good sleep + interval rest
About 80% of growth hormone is produced in a dream, so “pushing” the pillow for about 7-8 hours is quite a good thing for a bodybuilder. If there is an opportunity to give “ratchet’s” during the day ( 20-30 minutes) , then this will only benefit you. Remember the saying: after a delicious dinner, according to the laws of Archimedes it is necessary … – and, if possible, follow it.
Periodic stress: a sharp temperature drop, hunger
Sometimes (about 1 time per month) it is useful to drive your body into unusual frames, for example, sleep on an empty stomach or a sauna, then immediately a cold shower.
Proper protein nutrition
It is necessary to thoroughly “refuel”, following the principles of proper nutrition . In addition, at night it is desirable to use a slow and easily digestible protein: low-fat cottage cheese (up to 3% ) , egg whites.
A tremendous impact on the secretion of GH ( 30 times increase !) Has b-endorphin. For its synthesis, it is necessary to use “unconventional” methods of influence on the body. For example, acupuncture, painful massage, overlapping with a broom, imposing on the body of needle rubber mats (Kuznetsov applicator) or standing on them. The most effective effect on the collar zone and the entire spine.
By reducing the oxygen content in the air (for example, training in mountain climatic conditions) , it is possible to achieve a significant increase in somatotropin in the blood. In urban conditions, oxygen deprivation can be modeled by performing exercises aimed at holding your breath, as well as by various fixing corsets.
Best of all will increase the concentration of growth hormone interval (for short distances) , sprint. It is also well suited for building muscle.
It is best to start your workout in light outerwear, and this is regardless of the weather outside. In addition, try not to catch a cold after exercise, i.e. If you take a shower, try to wipe yourself thoroughly and dress well.
Persistence is a friend of stagnation
The body, over time, develops a habit of any kind of exercise (exercise) , so try to change them from time to time and not do the same thing, month after month.
By following these simple rules, you will significantly increase the secretion of growth hormone in your body.
That somehow, go to the conclusion.