according to studies there are some factors to keep in check for your gh workouts and this is a good workout theyve given....
facts:
1. do not eat too close to the workout or have a higher fat meal pre-workout otherwise these can inhibit gh release, any insulin spike can cause this
2. warm-up, having the body warm before exercise increases gh during the workout
3. volume is key, this doesnt mean 30 sets of a bodypart is better, but bumping up your sets on a given bodypart may be a good idea.
4. intensity is key, you want to keep the weight in the moderately heavy range, generally 8-15reps (20 does work in some instances)
5. limited rest is important, 60-90 seconds rest is a good range
6. extended set principles in moderation are a way to further tax your body (cortisol and gh have similar properties when it comes to exercises)
7. compound movements reign supreme vs. iso moves, a workout of preacher curls or flyes wont get you far. think of taxing your body with bigger moves (squats, deads, push press, bench, rows, drag curls, dips, walking lunges, etc.). a plyometric type workout would work well into a program, think burpees, jump squats, clean & press, etc.
