Every experienced bodybuilder knows that on a basic level, gaining muscle is a combination of both correct training and proper nutrition. However the key to making massive muscle gains is understanding all of the hormones involved in producing an anabolic environment within the body for maximum muscle building potential.
Namely, increasing these anabolic hormones in the body:
Testosterone: Perhaps the number one hormone for bodybuilding, testosterone is responsible for the development of male physical characteristics, muscle mass, strength, fat distribution and sexual drive.
Growth Hormone: This hormone is produced by the pituitary gland and stimulates the liver to produce IGF-1 which is ultimately responsible for the growth promoting and anabolic effects of
growth hormone.
Insulin: A storage hormone, insulin is produced in the pancreas as a response to the consumption of food.
It responds to carbohydrate and protein by storing glucose in muscle and liver, fat in fat cells and by the utilizing amino acids from food protein in body building and repair.
And reducing these catabolic hormones in the body:
Cortisol:
Referred to as the ‘stress hormone’ since it’s released during times of physical or emotional stress, although it does have some positive affects on the body it suppresses the immune system and is likely to enhance fat storage at the expense of protein and muscle.
Glucagon: Associated with low carb diets, glucagon breaks down amino acids from the muscle (essentially it’s the mirror catabolic hormone of insulin.)
Adrenaline:
This hormone is integral to preparing the body for action (‘Fight’ or ‘Flight’) but also elicits the muscles and liver to give up stored glucose (glycogen) so that you have instant energy to fuel that survival run. In this sense epinephrine is a catabolic hormone like cortisol.
Tip 1:
Carbohydrates to reduce coritsolDuring intense work outs our bodies increase more of the anabolic hormones testosterone, growth hormone but more of the catabolic hormone cortisol. However studies show that by taking on carbohydrates during training you can decrease cortisol levels (Bird 2006) therefore ensuring the balance of hormones is in your favour.
Tip 2:
TrainingIn addition to nutrition, your training strategy also greatly affects the production of certain hormones within the body, as suggested by authors Kramer and Ratamess in their research into Hormonal Responses and adaptations to resistance and exercise training; “Protocols high in volume, moderate to high in intensity, using short rest intervals and stressing a large muscle mass, tend to produce the greatest acute hormonal elevations (e.g. testosterone and Growth Hormone) compared with low-volume, high-intensity protocols using long rest intervals.” (Kramer and Ratamess, 2005)
Tip 3:
Evening Workouts Sports physicians state that cortisol levels are higher in the morning, so it may be better to train in the afternoon/ evening time since you have a more suitable hormone profile for bodybuilding. (*Note: I you have enough carbohydrates in the morning, pre-workout, it may be ok to train in the morning, perhaps best to trial different training routines.)
Tip 4:
Sleep Often overlooked by bodybuilders but interrupted sleep patterns are considered to be a contributing factor to poor muscle and strength gains, since the Human Growth Hormone is at its peak during deep sleep.
Namely, increasing these anabolic hormones in the body:
Testosterone: Perhaps the number one hormone for bodybuilding, testosterone is responsible for the development of male physical characteristics, muscle mass, strength, fat distribution and sexual drive.
Growth Hormone: This hormone is produced by the pituitary gland and stimulates the liver to produce IGF-1 which is ultimately responsible for the growth promoting and anabolic effects of
growth hormone.Insulin: A storage hormone, insulin is produced in the pancreas as a response to the consumption of food.
It responds to carbohydrate and protein by storing glucose in muscle and liver, fat in fat cells and by the utilizing amino acids from food protein in body building and repair.
And reducing these catabolic hormones in the body:
Cortisol:
Referred to as the ‘stress hormone’ since it’s released during times of physical or emotional stress, although it does have some positive affects on the body it suppresses the immune system and is likely to enhance fat storage at the expense of protein and muscle.
Glucagon: Associated with low carb diets, glucagon breaks down amino acids from the muscle (essentially it’s the mirror catabolic hormone of insulin.)
Adrenaline:
This hormone is integral to preparing the body for action (‘Fight’ or ‘Flight’) but also elicits the muscles and liver to give up stored glucose (glycogen) so that you have instant energy to fuel that survival run. In this sense epinephrine is a catabolic hormone like cortisol.
Tip 1:
Carbohydrates to reduce coritsolDuring intense work outs our bodies increase more of the anabolic hormones testosterone, growth hormone but more of the catabolic hormone cortisol. However studies show that by taking on carbohydrates during training you can decrease cortisol levels (Bird 2006) therefore ensuring the balance of hormones is in your favour.
Tip 2:
TrainingIn addition to nutrition, your training strategy also greatly affects the production of certain hormones within the body, as suggested by authors Kramer and Ratamess in their research into Hormonal Responses and adaptations to resistance and exercise training; “Protocols high in volume, moderate to high in intensity, using short rest intervals and stressing a large muscle mass, tend to produce the greatest acute hormonal elevations (e.g. testosterone and Growth Hormone) compared with low-volume, high-intensity protocols using long rest intervals.” (Kramer and Ratamess, 2005)
Tip 3:
Evening Workouts Sports physicians state that cortisol levels are higher in the morning, so it may be better to train in the afternoon/ evening time since you have a more suitable hormone profile for bodybuilding. (*Note: I you have enough carbohydrates in the morning, pre-workout, it may be ok to train in the morning, perhaps best to trial different training routines.)
Tip 4:
Sleep Often overlooked by bodybuilders but interrupted sleep patterns are considered to be a contributing factor to poor muscle and strength gains, since the Human Growth Hormone is at its peak during deep sleep.
Tip 5:
Supplements:
Norateen Heavyweight IIIs considered to be the most powerful, anabolic, muscle builder on the market studies show it increases both testosterone levels and growth hormone levels, therefore ensuring the body has an optimum hormone profile ideal for muscle building.
IGF Anabolic ActivatorIGF Anabolic Activator has been developed as a means of naturally and legally increasing your body’s growth hormone.
References
Bird SP, Tarpenning, KM, FE. Effects of liquid carbohydrate/ essential amino acid ingestion on acute hormonal response during a single bout of resistance exercise in untrained men. Nutrition 2006 Apr;22(4): 367-75
Kraemer WJ, Ratamess NA, Hormonal Responses and apaptations to resistance and exercise training, Sports Med. 2005;35(4):339-61. Review
Norateen Heavyweight IIIs considered to be the most powerful, anabolic, muscle builder on the market studies show it increases both testosterone levels and growth hormone levels, therefore ensuring the body has an optimum hormone profile ideal for muscle building.
IGF Anabolic ActivatorIGF Anabolic Activator has been developed as a means of naturally and legally increasing your body’s growth hormone.
References
Bird SP, Tarpenning, KM, FE. Effects of liquid carbohydrate/ essential amino acid ingestion on acute hormonal response during a single bout of resistance exercise in untrained men. Nutrition 2006 Apr;22(4): 367-75
Kraemer WJ, Ratamess NA, Hormonal Responses and apaptations to resistance and exercise training, Sports Med. 2005;35(4):339-61. Review
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