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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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January 25, 2008

Anaerobic Exercise HGH Link

By Mark Sisson
35 Comments

I love this stuff. A recent study published in the British Journal of Sports Medicine may help explain what I have been saying for quite some time here: that exercise stimulates the natural production of growth hormone (the very same HGH we just wrote about yesterday). But it’s the type of exercise that makes all the difference. And this further confirms something else we’ve been saying: that it’s short intense bursts that work the best.

While we have known this for years (that exercise and sleep are the best ways to produce natural HGH), there hadn’t been a good explanation of what kind of exercise was best or why certain forms of exercise had that HGH effect – and what exactly caused it. Until this paper. In this elegantly designed study, researchers used people with McArdle’s disease – people who don’t produce lactic acid – to show that when hard work is performed without lactate production, there is no EIGR (exercise-induced growth hormone repsonse). Very cool. OK, well, not for them…

As you also know by now, I was a chronic aerobiciser for 20 years, but have since reformed my ways. I was your typical skinny marathoner/triathlete with less muscle mass than I wanted – but I was always exercising like a fiend. Turns out the type of exercise I was doing was so much (that’s the chronic part) and so wrong for achieving health that I was “catabolic” much of the time (constantly breaking the muscles down instead of building them up). This of course also led to my being sick and injured a lot as well.

I now espouse weight-training and intense anaerobic bursts as a major part of my “Primal Blueprint“. These are exercise forms that we can use to naturally get stronger, leaner, fitter, healthier and even smarter. Sure some low level cardio is good for the heart once in a while, but the real results come from the anaerobic work. I am so pleased to see that this study shows that it’s the lactate (lactic acid) produced by intense anaerobic work that actually stimulates the growth hormone. The take-home message once again – if you want to get the most advantage from time spent exercising, pick those exercises that stimulate release of HGH naturally. It’ll take less time and you’ll show the results even sooner. Now, once I recover from the knee surgery I had last week, I’m heading to the beach for more sprints

Further Reading:

Tips for Sprint Training

Primal Health Intro Part I

Primal Health Intro Part II

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35 Comments on "Anaerobic Exercise HGH Link"

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Chris
8 years 8 months ago

Mark

there are some related pieces of research – on GH and how to promote its secretion – that you might be interested in here:

http://conditioningresearch.blogspot.com/search/label/growth%20hormone

Cheers

Chris

Sasquatch
8 years 8 months ago

So what are the best ways to maximize lactate production? Hard sprinting? Weights?

Does food intake of lactate (from sauerkraut, yogurt) contribute to the effect?

Shane
Shane
3 years 10 months ago
Hi, to answer your question there’s a book on this called “Body by Science” which I’m sure the author has probably read. Best book I’ve read on this. Key points: – 4 sprints at 30 seconds each (as hard as you possibly can on maximum resistance) with 1 minute break between each will do it. – I use bike. – Weighted exercise: the most effective are those targeting large muscles (squats, bench press), and targeting shortest twitch muscle fibres. To do that, you’d be pushing out 6-8 reps slowly without pauses, pushing in to the lactic burn intil your muscles… Read more »
Shane
Shane
3 years 10 months ago
To further elaborate on your question: lactic build up occurs in muscle cells when glucose is shovelled in at an extremely fast pace (ie, your working so hard your exercise resembles a fight or flight life or death situation so you release your glycogen and it gets shoved in to the cells). The build up occurs because glucose is converted to an intermediary substance (pyruvate) inside the muscle cell which is then fed in to a very slow process requiring oxygen (still inside the muscle cell). The pyruvate stacks up inside the cell, and turns to lactic acid, where it… Read more »
Mark Sisson
8 years 7 months ago

Sasquatch,

Yes, hard sprinting and weights are best. No evidence that lactate from foods has any benefit whatsoever.

VAS
8 years 7 months ago
Sasquatch, here are some specific examples of excercise that you can do to get a lactate response (you may have seen them before): Complete as many rounds in 20minutes of 5 kipping pull-ups, 10 push-ups, 15 squats (with no added weight). In fact, you can pick any 3 excercises and put them into this frame. Another good one is tabata intervals. Squat (again with no added weight) as many times as you can for 20 seconds. Then rest for 10 seconds. Repeat this cycle 8 times (a total of 4 minutes). This also works with kipping pull-ups, push-ups, sit-ups, good… Read more »
VAS
8 years 7 months ago

I meant to say sprint running, not spring running.

Sasquatch
8 years 7 months ago

Thanks VAS. Do you see hypertrophy with this kind of workout?

I’ve been doing ~100m sprints lately, but I can’t do more than 4 all-out before I feel nauseous. I’m up from 3 a couple of months ago.

VAS
8 years 7 months ago

If you haven’t done this type of workout before, then yes, you will see increased muscle size

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[…] muscle mass, which is absolutely key to overall health. It also promotes insulin sensitivity and human growth hormone release. It’s a form of exercise I highly recommend to everyone. That said, there’s the […]

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[…] Anaerobic Exercise HGH Link […]

Steve ERICSON
Steve ERICSON
8 years 4 months ago

Since Lactate Acid production induces and HGH response, that brings up the question, the more lactic acid you produce the better? Is the HGH release the same whether you produce a little or a lot of lactic acid? There has got to be a level of diminishing returns, where you can’t recover fast enough from all the lactic acid biuld up to make any extra HGH worth it? Anyone have any ideas or sources on this? Thanks.

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[…] top of this a workout elicits a hormonal response from your body, which includes the release of  human growth hormone and testosterone, making you […]

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[…] and preservation modes during the lean days.) Research has also consistently confirmed that intense exercise, particularly resistance training, also triggers a rise in HGH. While I can (and do) take advantage of each individual method, combining the two opportunities can […]

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[…] intense bursts of exercise work best to stimulate the natural production of growth […]

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[…] can’t go as hard or as heavy. One nice side effect of the lactate and hydrogen ion production is improved human growth hormone secretion, which is partly why moderately-higher reps are effective for increasing muscle […]

Jack
Jack
7 years 2 months ago

Doesn’t the conversion from pyruvate to lactate occur in the glycolytic pathway, aka the type of exercise that requires carbs. However if there is not a dose response relationship and there is a certain baseline or threshold level achievable within primarily Beta-oxidative or PCr pathways then you’re in luck.

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[…] in other exercises like dips or more Olympic lifts. For more mass, more lactic “burn” (and more GH secretion), reduce your rest periods between sets or even superset them. If you feel like doing some cardio, […]

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[…] in other exercises like dips or more Olympic lifts. For more mass, more lactic “burn” (and more GH secretion), reduce your rest periods between sets or even superset them. If you feel like doing some cardio, […]

trackback

[…] in other exercises like dips or more Olympic lifts. For more mass, more lactic “burn” (and more GH secretion), reduce your rest periods between sets or even superset them. If you feel like doing some cardio, […]

Matt
Matt
5 years 11 months ago
I find it interesting how intuitive this is. Very much a “listen to your body” type deal, at least in my experience. For example: I feel great after a short workout, and it’s intuitive to me to want to rest between sets of exercises rather than just doing it all at once. The only case this isn’t true in is dancing to music, which I like doing by myself in the basement XD Anyway, if I push it too far and try even a little too hard, I end up feeling burnt out. Even a little exhaustion bothers me —… Read more »
Graff
Graff
5 years 12 days ago
I’ve read pro athletes use the Dr Max Powers brand, so I decided to try their brand of HGH spray and gave it try. So far I’m sold. I mostly do a lot of running on the gym treadmill and a little weight lifting afterwards. I use to get frequent “pulls” on my hip and calves and would take a month off before running again. I usually do about 35-40 miles a week. Now, I don’t know if this is just in my head or if it’s the product, but my muscle recovery from my runs seems to be faster… Read more »
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[…] Anaerobic Exercise HGH Link […]

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[…] other exercises like dips or more Olympic lifts. For more mass, more lactic “burn” (and more GH secretion), reduce your rest periods between sets or even superset them. If you feel like doing some […]

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[…] a brain that could do so much better, a brain that could really use a coconut milk curry and some intense exercise every now and again. As far as we can tell, then, the absolute physiological minimum is 30 grams […]

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[…] Anaerobic Exercise HG Link – Mark’s Daily Apple […]

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[…] in other exercises like dips or more Olympic lifts. For more mass, more lactic “burn” (and more GH secretion), reduce your rest periods between sets or even superset them. If you feel like doing some cardio, […]

trackback

[…] other exercises like dips or more Olympic lifts. For more mass, more lactic “burn” (and more GH secretion), reduce your rest periods between sets or even superset them. If you feel like doing some […]

trackback

[…] in other exercises like dips or more Olympic lifts. For more mass, more lactic “burn” (and more GH secretion), reduce your rest periods between sets or even superset them. If you feel like doing some cardio, […]

trackback
2 years 10 months ago

[…] Why Fran Makes you Awesome: Mark’s Daily Apple – Linking Lactate to natural Human Growth Hormone […]

Erin
2 years 9 months ago

HGH is responsible for fat loss, building muscle mass, increased energy levels, a sharper memory, a boosted immune system, and more.

Since the natural production of HGH slows down with age, many men will reach for those supplements that claim the ability to help enhance HGH production. Not all of these releasers are all that reliable. Some are good and some are not so good.

Rita
2 years 4 months ago

These are exercise forms that we can use to naturally get stronger, leaner, fitter, healthier and even smarter.

trackback

[…] Read more: http://www.marksdailyapple.com/human-growth-hormone-2/#ixzz30HWiB0aP […]

Will
1 year 3 months ago

High carb for the win – McArdle’s sufferers have issues with glycogen replenishment so provide it with simple sugars from fruit – bananas/dates, etc. Replenish those glycogen stores!

http://www.nationalpost.com/life/health/story.html?id=64a51675-d1de-481b-a36d-fc3d6668a809
http://www.ncbi.nlm.nih.gov/pubmed/21154353?dopt=Abstract

trackback
9 months 17 days ago

[…] Why Fran Makes you Awesome: Mark’s Daily Apple – Linking Lactate to natural Human Growth Hormone […]

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