You have a lot of work to do in just 60 minutes so in order to maximize your time
in the gym, stick to "supersets" for your exercises and keep your rest
periods to a minimum (about 60-90 seconds between sets). A superset involves going
straight from exercise 1 to exercise 2 without resting or with minimal rest in between.
Once you've completed both exercises, you will take a short break (remember..."short"
means just 60-90 seconds!) and go back to exercise 1 again to hit the next superset.
Keep your repetition count high (around 8-12 repetitions per set). This will help
activate a lactic acid response in your muscles and lactic acid in turn activates
the release of growth hormone. You're going for the "burn" in
this program!
Be sure to pause and squeeze your targeted muscle at the peak contraction point
(for bicep curls as an example, this would be in the "up" position).
This will really activate the lactic acid response as well as make sure you're
hitting deep into your muscle fibers.
Once you're done with your workout, save about 5 minutes at the end for "sprint
training"...
Researchers from Loughborough University have shown that a group of athletes who
conducted a short series of 30-second sprints reached growth hormone levels 25 TIMES
their resting levels approximately 30 minutes after training.
You're not going to want to miss out on THOSE kinds of results!
So at the end of your workout, do three to six 30-second sprints on your gym's
track or on the road to finish off the day and set yourself up for peak GH output.
Follow this program and YOU will soon be shopping shirtless for a shield and armor
at the local blacksmith! (And stay away from my wife!)