Intervals to promote muscle gain?

[Meguro]

http://outside.away.com/outside/bodywork/200604/high-intensity-training-1.html

I ran across this article that promised to make you drop weight and put on muscle. The workout consists of sprinting for 30 seconds and rest for 90 seconds (repeat this cycle 8 times, preceded by a 3 minute warm up.) Supposedly, this interval routine bumps up the body's human growth hormone levels.

I like doing intervals but I had never considered the muscle gain aspect, or whether it might work-I just ran across the article yesterday. For all the gym-rats out there, what do you think? Is this work out for real or just nonsense?

[Sohan]

I remember the ROM machine being hawked by Sharper Image a few years back--14 grand for IMO a cheap looking contraption. But an interesting article nonetheless.

High intensity exercise certainly has its place in any results-producing routine. But it carries a higher risk of injury and burnout as it is very easy to overtrain. The phrase "Speed kills" is as applicable to running as it is to driving. That said, there are many that would benefit from a session or two of higher intensity interval training per week, be it running, cycling, weight training, etc. It's really nothing new, but rather a repackaged concept--I mean, that's all that weightlifting is anyway, high intensity interval training.

As far as the HGH release, there is certainly some evidence that HGH release is enhanced with higher intensity work. But you can also increase your HGH release by getting a good night's sleep each night, because that is when your release of that muscle building hormone is at its peak.

With respect,

Sohan

[Meguro]

As far as the HGH release, there is certainly some evidence that HGH release is enhanced with higher intensity work. But you can also increase your HGH release by getting a good night's sleep each night, because that is when your release of that muscle building hormone is at its peak.

If sleep were the answer to increased HGH levels and increased muscle mass, where can I file the patent? The article seemed to suggest that this particular interval routine prodiced more than average amounts of HGH. Also, a body builder I used to work with mentioned that doing squats preceding all other exercises stimulated the release of HGH and faster gains. I'm wondering since the quads and hammies figure so much in sprints and squats, if this is the locus of the HGH connection.

Edited May 14, 2006 by Meguro

[Sohan]

As far as the HGH release, there is certainly some evidence that HGH release is enhanced with higher intensity work. But you can also increase your HGH release by getting a good night's sleep each night, because that is when your release of that muscle building hormone is at its peak.

If sleep were the answer to increased HGH levels and increased muscle mass, where can I file the patent? The article seemed to suggest that this particular interval routine prodiced more than average amounts of HGH. Also, a body builder I used to work with mentioned that doing squats preceding all other exercises stimulated the release of HGH and faster gains. I'm wondering since the quads and hammies figure so much in sprints and squats, if this is the locus of the HGH connection.

Actually, when I was a late teenager I slept a minimum of 9 hours per night, 10-11 many nights. Seemed to work for me with a 400+ bench without drugs, creatine, or any bench press apparel. Don't dismiss the absolute importance of a regular good night's sleep for boosting HGH--its when you release the most in your bloodstream. IMO sleep is a major key to drug free strength and mass gains.

And doing squats before other exercises leads to faster gains because you lift more weight and can do more sets, leading to higher training volume---not solely because of increased HGH release from the exercise itself.

There are two studies I found fairly quickly; one which showed that HGH release is higher in the second half of a night's sleep after working out, indicating that a longer night's rest results in greater HGH release:

http://jap.physiology.org/cgi/content/full/91/1/163

and another which shows that it is not as important the intensity of an individual exercise (like the squat) but rather total work volume in a training session. Unfortunately, it is only available by subscription to NSCA members (which I am one), but if anyone would like to see the abstract, send me a PM, and I'll send it to you.

With respect,

Sohan

[Meguro]

I'm getting 5-6hrs. of sleep so it seems the HGH route is a dead end for me.

[Sohan]

I'm getting 5-6hrs. of sleep so it seems the HGH route is a dead end for me.

Solve your sleep issue and you'll solve your muscle issue. Simple as that. Everything else is way down the line in helping you meet your goals.

Nobody can build mass to their potential on 5-6 hours sleep because one doesn't recover from the previous day's protein degradation and it keeps your stress hormone level high constantly, which promotes a breakdown of muscle proteins for blood glucose (to give you energy to make up for lousy sleep habits). Find a way to get 8 hours a night and you'll feel like you're on steroids compared to what you're experiencing now.

With respect,

Sohan