How to boost growth hormone by 180%
Finally, science weighs in on the debate. Researchers from the University of North Texas found that free-bar squats create a bigger anabolic response than a fixed leg press, releasing 180% more of the growth hormone, and insulin-like growth factor you need for rapid muscle gains. Devote half an hour to the squat rack twice a week, and complete four sets of 12 reps at 80% of your one-rep maximum. Youll never waste your time in the queue for the shiny new ham-raise-squat machine again.
Watch your form
Nail your squat technique to maximise muscle activation, with PT Neil McTeggart
01 Strip back
First up, get rid of any padding on the bar it creates instability and sets the weight too high on your back.
02 Sink deep
Recruiting more muscle mass means going low. Squat until your thighs are parallel with the floor.
03 Eyes up
Keep your head level throughout. It aids balance, so you wont waste power trying to self-correct.
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