Example: running eight 60 meter sprints in 8 to 12 seconds (depending on fitness level) reaches the GH benchmarks, and so does 8 sets of 20 to 30 seconds of cycle sprints.
Sprint Workout:
Sprint 50 yards (rest 30 seconds) repeat 10 times
*Add 10 yards when this becomes easy till you get to ten 100 yard sprints with only 30 seconds rest between each sprint.
Note: When you Sprint you must actually sprint. This means all out can’t possibly run any faster flexing every muscle in your body. You know you’ve achieved this when you feel sick and woozy throughout the workout. This won’t be pleasant but it will get you great shape.
Would you rather look like a sprinter or a marathoner? Then why train at a slow steady state pace. The key to looking lean and strong is training and dieting properly. The fastest way to get ripped though has to be the sprint workout. The picture on the left is of two world class athletes in their sport. Which body would you rather have? The Sprinter I'm sure. That physique is created from training in an intense way. High intensity training promotes muscle growth. The other benefit is this change happens quickly and the workouts are short in nautre too.
New Landmark Research
In a new study, researchers compared human growth hormone levels in several ways - resting, after a 6 second cycle sprint, and after 30 second cycle sprint.
They also measured growth hormone for hours afterwards to see how long HGH stayed in participant's bodies after exercise. ("The time course of the human growth hormone response to a 6s and a 30s cycle ergometer sprint, 2002, Stokes).
The Results
The 6 second sprint method did move HGH some, but didn't come close to the body's potential to release this powerful hormone. The 30 second all-out effort sprint experiment increased HGH by 530% over resting baseline and 450% over the lesser intensity sprint. (A summary of this study can be seen at the national institute of health.)
Like earlier research studies, HGH stayed elevated for 1.5 to 2 hours after the sprint program.
What's the best way to get fast? To go as fast as you can - to sprint. The problem I often see is that athletes train at just below 100 percent in their sprint training. When sprint training for speed, make sure that you are doing distances where you train the fast twitch muscles. If you are training for endurance, long sprints are great. They help to increase aerobic and anaerobic capacity.
Create your own rest intervals for training. How do you know how long you should rest? Let's suppose that you want to do six 80 yard sprints. Do one 80 yard sprint and time how long it takes you after you finish the sprint to recover. If you want to work on speed, use that recovery time (add more recover time after each sprint). If you want to increase your endurance, you can either keep that recovery time throughout the workout, or lower it a bit throughout the workout.
Visual Imapact: The Guide to get "Hollywood" Ripped
