Do Heavy Compound Lifts Increase Hormone Release?

If you’ve been wondering whether heavy compound lifts increase hormone release, yes they do – and here’s the info you need to get the benefits……

SQUAT VS. LEG PRESS FOR HORMONE RELEASE

Research in Journal of Strength & Conditioning Research analysed the hormonal impact of performing either a heavy squat or leg press workout [1]…..

Intra-workout GH increased by 200% more in subjects doing squats and remained significantly higher for hours post-training. Heavy compound lifts may therefore be extremely effective when stacked with intra-training drinks such as BCAA INTRA HARDCORE™ and AMINO INTRA RIPPEDCORE™ which contain growth factor amino acids like glycine and glutamine.

The rise in squat-derived testosterone was less dramatic, but still a whopping 25% higher during the gym session. Supplementing with OMNI MX® HARDCORE post-workout may support the impact thanks to its ZMA content, which provides zinc to contribute to T synthesis. The one potential downside to the heavy lifting was a rise in stress hormone (cortisol) – so a post-workout shake is highly advisable to maintain the overall anabolic benefits.

MIMIC THE HORMONE BOOSTING WORKOUT

If you want to mimic the exact workout published by researchers – then you’ll need to include 6 sets x 10 reps of squats to elicit this hormone boost. Start out using a weight equal to 80% of your 1Rep Max and attempt to ‘ramp’ the weights up set-by-set until you’re only just making all 10 reps.

This level of training volume is high, so keep things simple but brutal. Workouts in excess of 60 minutes may promote catabolic hormone production, destroying the boost in T and GH!

DAY 1
6 x 10 bench press
6 x 10 squat
2 sets of biceps curls

DAY 2
6 x 10 deadlift
6 x 10 row
2 sets of weighted crunches

DAY 3
6 x 10 shoulder press
6 x 10 chin-ups
2 sets triceps press

Ref:
Journal of Strength & Conditioning Research: April 2014 – Volume 28 – Issue 4 – p 1032–1040. The Acute Hormonal Response to Free Weight and Machine Weight Resistance Exercise

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