Muscle building is a process that takes massive effort, time and resources. Requiring patience, passion, commitment and consistency, the process of building muscles healthily requires a careful blend of good diet, Human Growth Hormone (HGH) levels, general exercises and muscle-targeted workouts.

Human Growth Hormone

Secreted by the anterior pituitary gland, Human Growth Hormone (HGH) promotes the synthesis of new protein tissues. It is deeply involved in muscle recovery (repair), which is part of the process of building new muscles. HGH also promotes the quality and duration of heart beats; boosts energy production, and enhances deep sleep. During intense workouts, longer periods of physical exhaustion and energy-consuming events, large quantities of Human Growth Hormone are usually produced, resulting in enhanced protein synthesis and muscle growth. To accelerate muscle building as a result of human growth hormone, muscle builders should opt for at least 7 hours of sleep every day because deep-enough sleep results in the production of large quantities of HGH as a deep sleep protection measure. Quantities of HGH in the body can also be increased through proper nutrition and supplementation.

Muscle Building Diet

The diet for building muscles should have a high calorific value. Experts recommend at least 2,500 calories per day. Secondly, the diet should contain at least 1 gram of protein for each pound of body weight in order to boost muscle growth. Eating regularly and drinking plenty of water will also accelerate muscle growth. Thirdly, muscle building diets should include sufficient quantities of fat to help with the distribution of vitamins A, D, E and K, and make the skin healthy. Necessary fats include monounsaturated fats (such as canola, olive, avocado, sesame oils and nuts), polyunsaturated fats (such as cottonseed, corn, flaxseed and soybean oil) and Omega-3 fats (from omega-3-enriched foods and fish such as sardines, trout, tuna and salmon). The diet should also contain sufficient quantities of minerals and vitamins.

Exercise Guidelines

To maximize on the diet and build muscles quickly and effectively, it is advisable to warm up before doing any intensive exercises. Low-intensity exercises such as simple jogs will get the mind and body into the right state and prevent injuries. Stretching of cold muscles is forbidden because pre-workout stretching can cause poor performance and result in injuries. Muscle building exercises should be intense but run for shorter durations of time. For instance, daily training schedules should not exceed 45 minutes but should involve harder exercises and heavier weights. Moreover, the entire body should be worked out during routine exercises in order to enhance the generation of hormones epinephrine and nor-epinephrine, which will stimulate muscle growth. Therefore, routine workouts should include compound exercises such as dead-lifts, rows, squats and pull-ups in order to use many different muscles.

Cardio training should be limited because intense cardio exercises will burn amino acids and glycogen and limit muscle growth. When cardio exercises are part of a muscle building plan, it is better to keep them light and to include more food to make up for the lost calories. Between workouts, it is critical to have proper rests so that the body can recover. In fact, muscle builders should have at least 7 hours of sleep every night and avoid alcohol and caffeine. Muscle builders must also avoid the temptation to over-train. Over-doing exercise regimen can engorge body muscles with oxygen-rich blood and cause muscle wasting. Over-training is characterized by insomnia, strength loss, chronic fatigue, loss of appetite, lowered sex drive, chronic soreness and depression, all of which are counterproductive to muscle building goals. Muscle builders should also find quicker and effective ways of relieving stress because the stress-related hormone cortisol can encourage the burning of muscle tissue.

Specific Muscle Exercises

Doing bench-presses routinely will help to build chest muscles while lifting weights and doing push-ups will work the triceps regularly and result in desirable muscle growth. Triceps can also be targeted with arm exercises such as dips, skull crushers and overhead dumbbell presses. Similarly, arm exercises such as individual arm curls with dumbbells, arm curls on weighted bars and pull-ups are effective for building biceps. The hamstrings and quads should be worked out with standard squats, Belgian squats with dumbbells and front squats with weighted bars. Likewise, abdominal muscles should be targeted with core exercises, planks and crunches (both oblique and standard crunches). The abdomen will define the muscles of the stomach and should be subjected to a variety of exercises.

Human hormones are secreted 6-8 o’clock in the morning and, therefore, hormone therapy generally use time substantially consistent with the body to secrete medication difficult to cause inhibition of the secretory function itself. Growth hormone was pulsatile secretion, and the regulation of growth hormone releasing hormone secretion by the hypothalamus produces, but also by gender, age, and the circadian rhythm of secretion was significantly increased in the sleep state. Therefore, the long-term day and night reversed, disrupting the normal rhythm, will certainly affect the height growth.

Auxin through the promotion of the liver to produce the auxin medium indirectly promote the growth phase of the epiphyseal cartilage formation, promoting the growth of bone and cartilage, so that the body increased. Auxin is also influential intermediary metabolism and energy metabolism, can promote protein synthesis, enhanced the uptake and utilization of important elements such as sodium, potassium, calcium, phosphorus, sulfur, while in accelerated lipolysis by inhibiting the consumption of sugar, the energy source by The glucose metabolism steering fat metabolism. People at an early age, if the lack of growth hormone secretion can cause growth retardation, body looks especially dwarf, known as “dwarfism”; excessive growth hormone secretion, can cause the whole body overgrowth, skeletal growth is particularly significant, resulting in The figure is unusually tall, hereinafter referred to as “gigantism”. Adult epiphysis fusion no longer grow long bones, such as auxin excessive secretion will stimulate acral bone, facial bone, soft tissue hyperplasia, the performance of the hands, feet, nose, chin, ears, tongue and liver kidney and other organs showed disproportionate increases, known as acromegaly.

Gigantism and acromegaly anterior pituitary tumor caused by local radiation therapy or surgical resection, high-dose estrogen inhibit pituitary secretion of auxin. Of dwarfism hormone therapy should be given early, a significant effect of human growth hormone for dwarfism. Due to the difficulties of auxin sources, the clinical application of auxin caused this failure to carry out extensive. At present, scientists have tried to genetic engineering methods to the human growth hormone gene from the chromosomal DNA chain separated and recombined into plasmid, and transformed E. coli fermentation method to the production of human growth hormone, is expected to promote the clinical application. In addition, part of dwarfism in children, the cells of the pituitary secretion of growth hormone does not reduce the incidence links may neurosecretory cells of the hypothalamus showed degenerative changes, leading to growth hormone releasing hormone deficiency. The trial of such children synthetic human pancreatic growth hormone releasing factor treatment, has achieved a certain effect.

Growth hormone molecule consists of 191 amino acid residues, relative molecular mass of 22,124 daltons. The molecular structure has a four α-helical growth hormone and its receptor have a good combination. Growth hormone and prolactin, and human chorionic prolactin evolutionary protein sequence homology. The specificity of the human growth hormone with a certain degree of similarity is high and other species growth hormone or role only in humans and primates.
Mind map Showing a Summary of Growth Hormone Physiology several somatotropin isoforms (isoforms) into the blood circulation, most of which are related to the growth hormone binding protein (growth hormone-binding protein, GHBP) and another glycoprotein ( acid labile subunit, ALS) combination of the three. Growth hormone binding protein is a growth hormone receptor proteins evolved.

1: scientists back in 1920 know the presence of growth hormone, but it was not until 1958, are used for the clinical treatment. Successfully fabricated by the same genetic engineering until 1986, Eli Lilly, a 191 amino acid HGH. 2:1985, based on years of research on HGH and an extensive and in-depth clinical trials, the Medical College of Wisconsin, Dr. Rodman American Association of Anti-Aging Medicine on for the first time formally proposed a new theory about the cause of human aging. The July 5 3:1990 years of Wisconsin School of Medicine, Dr. Daniel Rudman Rodman published in the New England Journal of Medicine on his one shocked the medical community papers – Effects of human growth hormone in men over 60 years old (human growth hormone in the elderly over the age of 60), the paper said HGH applied to the medical history of the anti-aging research milestone. 4:1996 years, Ed Gate Dr. Qian own experience to the remarkable effects of HGH, extended to more than 800 patients, including a movie star, senior executives, and even many famous doctors, experts, scholars have reached amazing results. August 1996, the U.S. FDA (U.S. Food and Drug Administration) has finally approved HGH in clinical use, is used to treat patients of all lack of HGH, also include normal adults. Scientific discoveries to human growth hormone HGH reduce the body’s aging appear. Reasonable supplement human growth hormone (HGH), the body’s aging phenomenon reversed.