How to Increase IGF-1 Naturally

Written by daniel bradley
  • Share
  • Tweet
  • Share
  • Pin
  • Email
How to Increase IGF-1 Naturally
IGF-1 helps muscles grow larger. (Jupiterimages/Comstock/Getty Images)

If you ever wondered what specifically helps your muscles get larger, you can rely on the hormone IGF-1. IGF-1 stands for insulin-like growth factors, and its benefits create much interest in individuals looking to increase muscular size. IGF-1 and human growth hormones -- hGH -- are closely entwined. The National Strength and Conditioning Association reports that the effects of hGH are mediated through IGF-1, and its release has been shown to be highly correlated with natural anabolic protein growth. By stimulating the release of IGF-1 and its hormonal companion hGH, you greatly increase the likelihood of gaining muscular lean tissue in a healthy manner.

Skill level:
Moderately Challenging

Other People Are Reading

Instructions

    Increasing IGF-1 Levels

  1. 1

    Perform resistance exercises with intensities that are 85 to 100 percent of your 8 to 15 repetition maximums. Use 8 to 15 reps to place your set in the hypertrophy zone, because this zone is responsible for muscular size gain. Lift intensities that are 85 to 100 percent of your 8 to 15 rep maximum, because this triggers human growth hormone release, which in turn helps release IGF-1. Execute at least three sets, and rest no more than a minute between sets. Target large or multiple muscle groups for optimal results.

  2. 2

    Sprint short distances -- 20 yards, 40 yards, 100 m -- with interval training. Rest in between sprints at a ratio that is equal to the entire duration of the sprint at minimum, or three times the duration of the sprint at maximum.

  3. 3

    Run at an intensity of 75 to 79 percent of your maximum heart rate continuously for at least 10 minutes. This keeps you in the high-intensity portion of the aerobic zone, and just under the anaerobic zone and lactate threshold, in which 10 minutes of continuous running cannot be met.

  4. 4

    Supply yourself with adequate rest. Sleep roughly eight hours a night to trigger hGH and IGF-1 release.

  5. 5

    Eat complete protein and complex carbohydrates before and after a training session, because IGF-1 is sensitive to the acute intake of both macronutrients.

Tips and warnings

  • Make sure you are performing within the exercise intensity parameters. The serum levels of the IGF-1 and hGH hormones in the blood will not increase naturally unless high stress is met.
  • Do not overtrain. Give your muscles ample rest, as training at these intensities can cause excessive muscular fatigue.

Don't Miss

Filter:
  • All types
  • Articles
  • Slideshows
  • Videos
Sort:
  • Most relevant
  • Most popular
  • Most recent

No articles available

No slideshows available

No videos available

By using the eHow.co.uk site, you consent to the use of cookies. For more information, please see our Cookie policy.