Maximizing Growth Hormone Release

A recent study published in the Journal of Sports Medicine and Physical Fitness (2003) found that growth-hormone levels can be enhanced by high-intensity exercise. By activating growth hormone, we can promote fat loss and stimulate lean muscle development. Researchers found that growth-hormone release can be triggered by adding a lighter set, with more repetitions, to the end of a workout. For example, if a 50-year-old man can lift 45 kg for one repetition on a leg-extension exercise, he would perform the following protocol:

1. Five sets (2 to 4 repetitions) of 40 kg
2. One more set (15 to 25 repetitions) of 22 kg

A high-intensity strength-training program can help elevate circulating growth-hormone levels, which naturally decline as we age.