Test
·
The most potent anabolic (muscle building) hormone in the body
·
Directly involved in muscle building and promotes the secretion of
growth hormone from the pituitary gland
·
Literature suggests that type 2 diabetes, obesity, cardiovascular
disease, elevated risk of cancer (prostate primarily), low sex drive, fatigue,
decreased bone density, depression, reduced muscle mass and strength, are all
linked to low levels of testosterone
GH
·
Necessary for protein synthesis, tissue remodelling and fat burning
·
One key functions is to regulate bodyfat and lean tissue
·
Builds bone and connective tissue
·
Boosts the immune system
·
Stimulates the secretion of IGF-1 and increases amino acid uptake
to enhance protein synthesis and muscle building when combined with resistance
training
IGF
·
Potent hormone for synthesizing muscle protein
·
Supports growth hormone’s stimulation of protein synthesis, and GH
triggers IGF-1 secretion from the liver
·
Is released from the muscle following resistance training
·
IGF is also affected by testosterone, indicating the interconnected
nature of the different hormones that make up the hormonal system
Interconnected
Summary
Test promotes the
secretion of GH, which stimulates the secretion of IGF, which is affected by
test levels in the body.
While all of these
powerful anabolic hormones are linked together, the hormonal response to
training can vary depending on the loading parameters.
Testosterone (T)
Response
There is a strong
correlation between the testosterone (T) response from training, and training
which favors the recruitment and fatigue of the high-threshold motor units. Therefore,
training with the goal of maximizing the testosterone response should adhere to
the following parameters:
·
Heavy intensity (85-95% 1RM)
·
Moderate to high volume (total sets X total reps)
·
Longer rest interval (90-120 seconds)
·
Forced Reps
·
Compound movements
Growth Hormone (GH)
Response
There is a strong
correlation between the growth hormone (GH) response from training, and
training which favors the accumulation of lactic acid. Therefore, training with
the goal of maximizing the growth hormone response should adhere to the
following parameters:
·
Moderate to heavy intensity (75-85% 1RM)
·
High work volume (total sets X total reps)
·
Minimal rest interval (30-60 seconds)
·
Training to failure
·
Multiple exercises
·
Eccentric enhanced training
Insulin Growth
Factor-1 (IGF-1) Response
There is a strong
correlation between the insulin growth factor-1 (IGF-1) response from training,
and training which favors mechanical tension. Therefore, training with the goal
of maximizing the insulin growth factor-1 response should adhere to the
following parameters:
·
Moderate intensity (80% 1RM)
·
Isometric pause/Intra-set rest
·
Training to failure
·
Eccentric enhanced training
If you have any
questions about how to elicit the most positive hormonal response from your
training, feel free to contact me at ben@paramounttraining.ca. I'm available for
online consulting and personalized program design, as well as one on one
training if you are located in the Greater Toronto Area (GTA).
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