The Ideal Workout For IGF Levels - AnabolicMinds.com
    • The Ideal Workout For IGF Levels


      From Flex

      The truth of the matter on muscle hypertrophy and growth factors is that no one knows with certainty how muscle grows. No one. Not trainers, not any scientist at Yale University or Harvard, or any bodybuilding expert or guru out there. What is known is that the IGF-1s (protein with a similar structure to insulin) appear to be players in the process of muscle growth. To learn more about muscle growth factors, read How to Harness Your Body's Growth Factors.

      Once you understand growth factors, it’s time to discuss training strategies to help you increase their levels so that you can get on with the business of getting huge. Training can elicit a boost in both circulating IGF-1 levels and muscle expression of IGF-1s. But not just any ole workout will send your growth factor levels through the roof. These four strategies are backed by science to get your growth factors surging.

      1. NEGATIVE REPS

      HOW IT WORKS Muscle damage is important to activating dormant muscle satellite cells. And that instigates an increase in the production of MGF in the muscle. This will get you more muscle nuclei in your muscle fibers, and that equates to more growth that you keep for the long haul. In fact, U.K. researchers reported that men performing an eccentric (negative rep) leg workout experienced significant increases in muscle expression of MGF. Another study, from the University of Alabama-Birmingham, reported that subjects performing 8 sets of 8 eccentric reps using 110% of their 1-rep-max weight increased muscle expression of IGF-1 by more than 60%. Yet when they performed only positive reps, the increase in expression was only 40%.

      DO THIS: Every four to six weeks, do a negative- rep training workout for each muscle group. Do 3 sets of 5 to 8 negative reps on 2 to 3 exercises. Use a weight that’s about 110-120% heavier than your one-rep max on that exercise. Have a spotter assist you through the positive part of the rep and then lower the weight on your own through the negative parte of the rep. Each negative rep should last for three to five seconds. Follow the 3 sets of negatives with 2 to 3 sets of regular for 6 to 8 reps.

      Train solo? You can still do negatives on a Smith machine. Use both arms to move the weight through the positive portion of the rep and then resist the weight on the negative part of the rep and then resist the weight on the negative part of the rep with just one arm or leg. Switch limbs each rep until you have completed 5 to 8 negative reps on each side. When you come back to the next negative rep-training workout, try to choose different exercises than the previous week’s to ensure that you are damaging muscle fibers in different areas of the target muscle.

      2. MODERATE REP RANGE

      HOW IT WORKS Training with a weight that allows you to complete about 10-12 reps is best for muscle growth. It’s what decades of experienced bodybuilders have found in gyms, and it’s what decades of experienced bodybuilders have found in gyms, and it’s what strength scientists have confirmed in the lab. This rep range had also been shown in the lab to better boost expression of local IGFs from the muscle, as well as boost circulating GH and IGF-1 levels. Researchers from Finland reported robust increases in both IGF-1Ea and MGF following a leg workout that consisted of 5 sets of leg presses for 10 reps per set and 4 sets of Smith machine squats for 10 reps per set.

      DO THIS: Although you should never focus on just one rep range all the time, be sure to frequently hit the 10-12 rep range in your workouts to boost both locally produced IGF-1s in the muscle and circulating IGF-1 levels. This will help to increase both muscle nuclei number and muscle protein synthesis in the target muscles.

      4. FORCED REPS

      HOW IT WORKS To really boost growth factors, you need to train with balls-to-the-walls intensity. That means taking the last set of each exercise to failure...and beyond. A great way to do this is with the Weider Training Principle known as forced reps--research from Finland shows that they boost GH levels higher than when you end a set at failure.

      Although the did not measure IGF-1 levels, the researchers reported that when subjects performed a workout using forced reps, their GH levels were three times higher than when they did a normal workout where each set ended upon reaching failure (higher GH levels typically mean higher IGF-levels in the circulation and/or in the muscles). In a follow-up study, the same research team found that trained men using forced reps recruited more fast-twitch muscle fibers, as well as more total muscle fibers during a workout as compared with when they used normal sets taken just to failure.

      The forced reps also led to higher fatigue of both their muscle fibers and their nervous systems. The researchers suggested that this would likely result in greater muscle growth over time due to the increased mechanical stress placed on the muscle fibers and the higher release of anabolic hormones and growth factors induced by greater fatigue.

      DO THIS: The key is how much help you get from your spotter. Too little assistance and you will not be able to complete an adequate amount of forced reps to stimulate muscle growth. Too much help will not adequately overload the muscle. The spotter must help just enough to get you past the sticking point but allow you to do the majority of the work.

      You can still used forced-rep training even if you’re solo. Do single-arm or single leg exercises, and after reaching failure, assist yourself using your other arm or leg. Tempted to take every set to failure and do forced reps to boost IGF-1 levels higher? Don’t be. Spanish researchers found that men training for 16 weeks and taking every set to failure had lower circulating IGF-1 than those not taking sets to failure. Keep it to one set per exercise.


      Source: http://www.flexonline.com/training/b...-reps-and-rest
      Comments 10 Comments
      1. kisaj's Avatar
        kisaj -
        Totally agree with point 2. Working at 50-60% of 1RM for multiple 10rep sets doesn't look as cool to the bros in the gym, but there is no doubt it is the way to go for growth. I found that one week of 3-5 reps @ 85-90% and following week at 10-12 @ 50-60% is a great plan for explosive strength and size.
      1. mrmello's Avatar
        mrmello -
        Nice to mention that an article linked to a study published at AM not so long ago found out that GREEN TEA EXTRACT incresead HGH in humans- by 320% and IGF-1 by 26%. The name of the article was: '''green tea and growth hormone'''
      1. ka0tik's Avatar
        ka0tik -
        Originally Posted by mrmello View Post
        Nice to mention that an article linked to a study published at AM not so long ago found out that GREEN TEA EXTRACT incresead HGH in humans- by 320% and IGF-1 by 26%. The name of the article was: '''green tea and growth hormone'''
        I would love to see the source. If green tea extract actually did that all the old Japanese granny's would be jacked... I saw a study stating green tea extract raised testosterone and I have also seen other studies saying that it lowered test.
      1. Stl_Lift's Avatar
        Stl_Lift -
        Green Tea lowers me to the toilet to plop my brains out.
      1. mrmello's Avatar
        mrmello -
        Originally Posted by ka0tik View Post
        I would love to see the source. If green tea extract actually did that all the old Japanese granny's would be jacked... I saw a study stating green tea extract raised testosterone and I have also seen other studies saying that it lowered test.
        Sure thing: and by the way thats a HUMAN study not rats like most things out there. And most japanease are fit they have one of the lowest obesity rates in the world. HGH and IGF-1 won't leave you JACKED but rather skinny. Unless you are training for muscles... plus you have to take into consideration genetic limitations.

        HGH study below:

        Di Pierro, F., Menghi A.B., Barreca, A., Lucarelli, M, and Calandrelli, A. 2009. Greenselect Phytosome as an adjunct to a low-calorie diet for treatment of obesity: a clinical trial. Alternative Medicine Review 14(2):154-160.

        Testosterone is controversial and most are either rat or in vitro studies. I read a british study (in vitro) where EGCG was found to be a strong inhibitor of the UGT2B17 enzyme, responsible for adding a sugar molecule to testosterone rendering it inactive.

        ''According to a 2002 study done at the State University of New Jersey, the concentration of phenols such as epigallocatechin-3-gallate (EGCG), epigallocatechin (EGC) and epicatechin (EC) reaches maximum levels 1-2 hours after consuming a green-tea extract. [Cancer Epidemiol Biomarkers Prev. 2002 Oct; 11(10 Pt 1): 1025-32.] The levels are so high that they must have an effect on enzymes.

        The Brits decided to test it out. They bought dragon beard white tea (WT), Yunnan white tea leaf (WTL), sencha Japanese green tea bags (GT) and white tea powder (WTP).

        The last mentioned product was from Burgundy Botanical Extracts, and was an extract intended for cosmetic use. [burgundy-extracts.com] The researchers bought the other products in an ordinary shop. They put 1.6 g tea in 80 ml boiling water, filtered out the leaves and used the cooled down tea for their trials.''
      1. fueledpassion's Avatar
        fueledpassion -
        Listen, I'm probably one of the few people on this board that has actually had prescription pharma grade HGH. It leaves you jacked if you take it long term (like I did).

        I was on it at age 5 and it not only causes serious growth in height but even more so in muscle mass, density and leanness. I was an easy 6% BF at that age and unusually strong, too. Even without weight training, elevated GH levels become apparent over the long haul.

        If you want higher GH levels, use GHRP's and GHRH's. They are proven to work if you have legit product. I always like using GHRP-6 since it is easy to tell if it's legit (because it mimicks the hunger hormone, Grhelin). Taken three times a day amounts to massive GH levels and physiological changes become apparent even after a few weeks.
      1. mrmello's Avatar
        mrmello -
        Originally Posted by fueledpassion View Post
        Listen, I'm probably one of the few people on this board that has actually had prescription pharma grade HGH. It leaves you jacked if you take it long term (like I did).

        I was on it at age 5 and it not only causes serious growth in height but even more so in muscle mass, density and leanness. I was an easy 6% BF at that age and unusually strong, too. Even without weight training, elevated GH levels become apparent over the long haul.

        If you want higher GH levels, use GHRP's and GHRH's. They are proven to work if you have legit product. I always like using GHRP-6 since it is easy to tell if it's legit (because it mimicks the hunger hormone, Grhelin). Taken three times a day amounts to massive GH levels and physiological changes become apparent even after a few weeks.
        Im sure it does man.. but its like testosterone.. one thing is having your endogenous productin jacked up.. another totally different is injecting its pure form. take for instance testosterone as an example: The avarage male will produce 6 mg of testosterone a DAY or around 42mg a week. Most AA cycles contaplate 500mg of TEST a week... so obviously you will get BIG.

        I was simply recalling a study that demonstrated in humans that green tea extract can NATRUALY increase up to 320% in HGH levels.... if we go back to the test analogy levels that would be 42mg + 320% = 176mg still not anywhere near exogenous input.

        Most people won´t mess with HGH shots.. I much rather use natural supplements that can increase my own production.

        Its good to mention that many things are found to boost HGH production.. Arginine, Glutamine.. and even HOLDING YOUR BREATH for a few seconds as described by: MATEEV G, DJAROVA T, ILKOV A, VARBANOVA A, NIKIFOROVA A. Human growth hormone, cortisol, and acid-base balance changes after hyperventilation and breath-holding. Int J Sports Med 1986 Dec 7:6 311-5

        But anyways.. GEEZZ AGE 5 man???!!! Thats reallyyy soon was it to get taller?!
      1. fueledpassion's Avatar
        fueledpassion -
        Originally Posted by mrmello View Post
        Im sure it does man.. but its like testosterone.. one thing is having your endogenous productin jacked up.. another totally different is injecting its pure form. take for instance testosterone as an example: The avarage male will produce 6 mg of testosterone a DAY or around 42mg a week. Most AA cycles contaplate 500mg of TEST a week... so obviously you will get BIG.

        I was simply recalling a study that demonstrated in humans that green tea extract can NATRUALY increase up to 320% in HGH levels.... if we go back to the test analogy levels that would be 42mg + 320% = 176mg still not anywhere near exogenous input.

        Most people won´t mess with HGH shots.. I much rather use natural supplements that can increase my own production.

        Its good to mention that many things are found to boost HGH production.. Arginine, Glutamine.. and even HOLDING YOUR BREATH for a few seconds as described by: MATEEV G, DJAROVA T, ILKOV A, VARBANOVA A, NIKIFOROVA A. Human growth hormone, cortisol, and acid-base balance changes after hyperventilation and breath-holding. Int J Sports Med 1986 Dec 7:6 311-5
        While GHRP's aren't natural - they don't suppress natural GH levels like exogenous GH would. They are the GH equivalent to Clomid therapy for PCT. Yet, there are no long term GH suppression effects of GHRP's at this point. So really you are supplementing a hormone (Grhelin mimicker) that stimulates yet another hormone (GH) in the body.

        Either way I hear ya. There are a host of amino acids that do this well, coupled with a diet that triggers a large GH release at night could net some decent results.

        And as a point of clarity, when a man injects test-e into his body, only about 70% of that weight is active test. This means that a 500mg dosing protocol is actually only about 350mg per week, with an esther attached to it making it far less potent mg per mg comparison to natural T molecules in the body. Still alot more than natural, but not 10X more like it may seem. More like 2X more active test being consumed per day.
      1. mrmello's Avatar
        mrmello -
        Originally Posted by fueledpassion View Post
        While GHRP's aren't natural - they don't suppress natural GH levels. They are the GH equivalent to Clomid therapy for PCT. Yet, there are no long term GH suppression effects of GHRP's at this point. So really you are supplementing a hormone (Grhelin mimicker) that stimulates yet another hormone (GH) in the body.

        Either way I hear ya. There are a host of amino acids that do this well, coupled with a diet that triggers a large GH release at night could net some decent results.
        hmm very interesting.. why did you have it so early on? and do you still take it?!
      1. fueledpassion's Avatar
        fueledpassion -
        Originally Posted by mrmello View Post
        hmm very interesting.. why did you have it so early on? and do you still take it?!
        My pediatrician was convinced that I had a GH deficiency due to my short stature. In all reality, he found an opportunity to make me a lab rat since GH was recently introduced to the private sector for doctors to prescribe where needed (back in 1991). He died of a heart attack while I was in mid-treatment, which had been about a year straight at the age of 5. The next pediatrician said he was crazy to dose me with the amounts he did and he pulled me off the drug altogether saying I was nothing but a late bloomer. Anyways, I would have been deformed at this point if I took it longer than I did. I already had complications with my limbs and head growing a slightly different rates even on the GH for just 12 months. Fortunately, my body adjusted over the next few years and everything got back into normal proportions.

        However, I do think it permanently altered what my genetic limit is for size and strength. Most would say I am a genetic copy of my older brother with the exception that I have a solid 10-15lbs of additional muscle that I am able to maintain at a lower caloric requirement than him. I don't even have to try to be 161lbs now (only 5'5"), yet he eats 3000k a day and weighs 149lbs.

        GH treatment and high GH level are fine for peaked adults looking to build or maintain muscle mass and keep fat off. But for children, its a risky thing as they are already growing fast as it is.

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