Going slow, and then fast, and then slow, and then fast sounds like advice from the Kama Sutra, but it’s actually a rep-scheme strategy with some serious potential. Scientists in Brazil recently discovered a means of boosting post-training levels of growth hormone by an unbelievable factor of 17. Researchers took two groups of resis-tance-trained men and put them through four sets of bench press using 70 percent of their one-rep max. One group used a very quick eccentric movement (the lower-ing of the bar) while the other group took three seconds to return the bar to their chest. Fifteen minutes after the workout, the levels of growth hormone were 17 times higher in the slow group than in the fast group. While many factors are involved in muscular adaptations, and it’s not quite clear if elevated levels of post-workout growth hormone translate to a bigger and leaner physique, an influx of anabolic hormones on a regular basis can’t hurt.
More in Latest
At Home Workouts
Intensity does not reside in a location, but from within. This is something to remember the next time you are unable...March 17, 2020
Thinking About Competing?
Have you cruised through the pages of Iron Man Magazine, saw the photographs of the fitness competitors, and imagined yourself...February 25, 2020
Power Rack Training
The big steel cage placed in front of the mirror at your gym is good for a lot more than just...January 14, 2020
Get Grounded For Good Vibes
“Every human brain is both a broadcasting and receiving station for the vibration of thought” – Napoleon Hill Your...December 20, 2019
Is Bread DEAD?
Bread is often vilified when it comes to reducing fat, building muscle and overall health, but is bread really all that...May 22, 2019
Train Your Mind for Peak Performance
What is Flow? Flow is the state of achieving optimal performance by being completely absorbed in the present moment. Individuals...May 3, 2019
Banana Vanilla Protein Pancakes
Say goodbye to frozen waffles. We’ve got your new favorite high-protein breakfast option. In a Blender combine: 1/2 cup old...April 26, 2019
The WorkOut Session
We can separate people into two categories in the gym. No, not the dedicated versus the lazy. I am talking about those with genetically blessed calves...October 8, 2018
Pull Ups With Dr. Stuart McGill
Improve speed, power, and neuro drive with this exercise created by a foremost authority in spinal biomechanics. In May of 2013,...October 4, 2018