which produces a higher GH response?

[kungfu74]

which option would product a higher GH response? Assume that all are maximal effort lifts (E.G. lifter cannot theoretically achieve another rep at the end of the set).

1. 20 rep squats
2. 10 rep squats
3. 4-6 rep squats
4. All are equal

[Todd]

I would say the 20 rep squat probably produces a higher GH response initially. Now, that does not mean that it is the most efficient or result producing way to go.... as I think 4-6 would be. But as for GH response, I think the 20 rep scenario would be best....but hey, I may be wrong here!

[kungfu74]

Thanks for you input Todd, that's what I'm thinking as well, i dont' know if high gh response = more hypertrophy or more strength but the question popped into my mind after reading other posts talking about high reps and GH response... I look forward to other's opinions on this one!!!

[MostMuscle]

From the Journal of Strength and Conditioning Research: Vol. 8, No. 4, pp. 270–275.

Growth Hormone Release Following Single Versus Multiple Sets of Back Squats: Total Work Versus Power
Bruce W. Craig


Human Performance Laboratory, Ball State University, Muncie, Indiana 47306

Ho-Youl Kang


Department of Physical Education, The University of Texas at Austin, Austin, Texas 78703

ABSTRACT

Human growth hormone (hGH) is required for normal development, but its role in exercise-induced muscle hypertrophy is not well characterized. The purpose of this study was to determine how total work and mean power affect hGH secretion. Male weight trainers with more than 2 yrs experience in the half squat performed three half-squat exercise trials: one set at 75% 1-RM, one set at 90% 1-RM, and a progressive routine of 75% and 90% sets. The latter dealt with total work by allowing the subjects to lift at their own pace until volitional fatigue, with loads and rest periods controlled. The single-set protocol dealt with power output; the subjects performed as many lifts as possible in 15 sec, using the same workloads as in the progressive routine. Immediate postexercise blood levels of hGH were significantly elevated in the progressive protocol, but not in the single-set protocol, regardless of exercise intensity employed. It was found that the progressive workout involved significantly more work whereas the single bouts were more power oriented. The results demonstrate that total work during exercise is a more important component of hGH release than the amount of power generated.

You be the judge...

[synthetic1]

experimentally i've tried all of these and with me the squat setup that packed on the most size and strength was doing 10x10, weight constant, 60sec max rets, for 6 weeks...i only did this for 6 weeks as to give the CNS a break and went back to 4-6-and am still getting results

[kungfu74]

Interesting MM... so total work seems to be the key if I understand that correctly in regards to hGH. so i could I conclude that 10 reps by 100lbs total work 1000 4 reps 250lbs total work 1000...?? would you say that these are equal... in hGH response?

[KetoManiac]

i'd imagine the 20 rep squat might. The GH difference doesnt really make a difference