Good day, dear readers! An interesting article awaits us today. On the one hand, it is far from the “pumping” theme, but on the other hand, it has the most direct relation to it, because it allows you to control the development of muscle mass. This “governor” is called – growth hormone somatotropin , and it is a powerful stimulating factor in the pumping of iron muscles.
So, in the course of the post, 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 slowly, let’s go.
What is somatotropin?
Hormones, in particular endogenous – testosterone and growth hormone, are one of the main triggers in the development of a harmonious and proportional body.
We will just talk about one of them (the last) further.
If you raise the literature, then usually there growth hormone is called HGH ( growth hormon ), STH or somatotropin . It is a hormone of the anterior pituitary gland with a peptide structure (i.e., consists of 191 amino acids), which is used to build muscle mass and build contoured muscle relief. It is produced by the endocrine gland in a relatively small amount during the course and throughout a person’s life.
Why is somatotroipn called growth hormone?
The hormone is so named not for a simple reason , because it causes (usually in young people) a pronounced linear growth due to the development of the tubular bones of the extremities. The average concentration of this hormone in the human body is about 1-5 ng / ml, during the peak period it can rise 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 building muscles, less fat is deposited in reserve);
- inhibits muscle catabolic processes;
- enhances the process of lipolysis (burning) of fats;
- increases the store of glycogen in the liver;
- allows you to quickly regenerate new tissue and heal body wounds;
- increases the size and number of cells of the liver, sex 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 joints apparatus;
- increases sexual activity ;
- improves the lipid composition of the blood (lowers “bad” cholesterol).
It should be borne in mind that growth hormone “works” not alone, but in conjunction with the hormone IGF-1 (insulin-like growth factor). The latter is produced in the liver under the influence 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. More details here https://anabolicmenu.ws/products/global-anabolic-glotropin-80iu/.
Maximum growth hormone secretion occurs before the age of 20 years, then it is reduced by an average of 15% in flow and 10 years.
Of course, in different life stages, the concentration of growth hormone in the body is different.
Therefore, the best period for exercising your body is between 14 and 25 years old, and the closer to the first figure, the better. Those. while the growth zones are active, the concentration of the “growing” hormone is high – this is truly a golden time for building muscles. However , the latter does not mean at all that a person after 25 years old does not shine in the gym. No, it will simply be necessary to make more efforts, and the process of achieving the desired result will stretch over time.
The secretion of growth hormone occurs periodically and has its peaks during the day. In particular, hormone production peaks every 4-5 hours. The highest peak occurs at night, one hour after falling asleep.
Growth hormone: the mechanism of production
The mechanism of the “growing” hormone production is as follows. 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.
So, we have already laid a certain foundation, now let’s delve into the consideration of the next question.
Growth hormone in bodybuilding: natural stimulation of muscle growth
Any athlete is more interested in how such a powerful anabolic growth factor can be used to the maximum.
Well, firstly, it is worth keeping in mind that growth hormone can be used for weight loss in view of its high ability to influence the metabolic rate. We know that any cell of the human body is fed with either glucose or fatty acids (FA). The amount of glucose is regulated by insulin, while the amount of fatty acids is regulated by the “growing” hormone.
It turns out that in order for the body to begin to lose weight and burn fat, it needs to be given the installation to switch to “fat” channels and eat them, and not glucose. We can not 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 growth hormone can make the cell feed on FA and reduce its need for glucose consumption.
In order to crank this event, it (the hormone) needs to integrate into the membranes of fat cells and serve as a transport system for them, which takes and removes fatty acids into the blood, 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 fatty acids.
Secondly, it is no secret that when it comes to growth hormone in relation to bodybuilding, we mean various medications and injections that spur muscle growth. However, as I have already said many times, I am for “pure” sports 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 growth hormone for athletic purposes.
Growth hormone: how to increase growth hormone levels
Better, let’s figure out how you can naturally 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 production of “growing” hormone: 1) periodic stressful situations; 2) high levels of cortisol ; 3) depletion of the central nervous system; 4) the wrong carbohydrate food.
Stimulation is promoted by:
- High volume strength training
The duration of training should not exceed 45-50 minutes.
- Food releasers
Amino acids: arginine, ornithine, glutamine, can be used with sports nutrition, but can also be obtained from: pumpkin seeds, pine nuts, hard cheese, cottage cheese, soy, boiled eggs.
- Quality sleep + interval rest
About 80% of the growth hormone is produced during sleep, so “pressing” the pillow for about 7-8 hours is quite a useful activity for a bodybuilder. If there is an opportunity to ” hrapovetskogo ” within and the day ( 20-30 minutes), it will only benefit you. Remember the saying: after a delicious dinner, according to the laws of Archimedes, one should … – and, if possible, follow it.
- Recurrent stress: sudden changes in temperature, hunger
Sometimes (about 1 time per month) it is useful to drive your body into an unusual framework, for example, sleeping on an empty stomach or a sauna, then immediately a cold shower.
- Proper protein nutrition
It is necessary to thoroughly “refuel”, observing the principles of proper nutrition . In addition, it is advisable to consume slow and easily digestible protein at night: low-fat cottage cheese (up to 3% ), egg whites.
- Dosed pain effect
B- endorphin has a colossal effect on GH secretion . For its synthesis it is necessary to use “non-traditional” methods of influencing the body. For example, acupuncture, pain massage, whipping with a broom, applying needle rubber mats to the body (Kuznetsov’s applicator) or standing on them. It is most effective to influence the collar zone and the entire spinal column.
- Oxygen starvation
By reducing the oxygen content in the air (for example, training in mountain climatic conditions), you can achieve a significant increase in blood growth hormone . In urban settings, oxygen starvation can be modeled by performing exercises aimed at holding the breath, as well as by various fixation braces.
- Aerobic exercise
It is best to increase the concentration of growth hormone by interval (for short distances), sprint running. It is also good for building muscle.
- Warm clothes
It is best to start your workout in light outerwear, regardless of the weather outside. Also, try not to catch cold after exercise, i.e. If you do shower, try to dry yourself thoroughly and dress well.
- Consistency is a friend of stagnation
The body, over time, develops a habit to any load (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.
Something like this, let’s move on to the conclusion.
Today we have considered growth hormone from all sides we need, and we can draw the following conclusion. Of course, growth hormone is a powerful anabolic factor in muscle development, which simply must be in the arsenal of any novice (and not only) bodybuilder. The main thing to remember here is that there are many natural ways to increase its content in the body, and therefore there is no need to resort to “chemistry”.