One of the best types of body building exercises, which promotes exercise induced growth hormone release (EIGR), is the resistance training type of body building exercises. The extent of the hormones that will be discharged, as a result of resistance training exercises, is determined by the two-pronged factors of the amount of load causing the resistance and the frequency of facing such resistance.
The greater the amounts of growth hormones that you wish to see released in your body, the more heavier the load will have to be with less amounts of rest time. However, for your own information, it is necessary that you are aware of the fact that in order to achieve protein synthesis, insulin-like growth factor-1 plays a much larger role than the regular growth hormone does.
The more the number of muscles that come into play in a single resistance training exercise, the greater will be the amount of release of the growth hormones within the body. Also the larger the size of the individual muscle groups in a single multi-muscle exercise, again the larger the amount of these hormones released within the body. To put in short the more the number of total muscle fibers under resistance, the greater the availability of growth hormones.
So for instance, if you are doing a dead lift exercise, and the more the number of repetitions of your dead lifts in a given span of time, the less the number, and duration of breaks between any two consecutive dead lifts, and the higher the amount of weights lifted, the more your system will get flushed through by these hormones.
The extent of growth hormone release is also dependent on the extent of anaerobic glycolysis that is carried up on the body by any given resistance body building exercise. The more the release of growth hormones, the faster the metabolism, the faster the weight loss, the greater the production of lean muscle mass, and the stronger the muscle tissues.
Endurance training body building exercises too have a substantial impact on the growth of growth hormones produced in the body. But in this case, the amount of growth hormones produced depends upon the intensity of the endurance training work out, its frequency and duration, as well as the actual type of exercise being performed.
If you get in to doing an endurance training exercise, that exceeds the lactate threshold for a minimum period of at least 10 minutes or even more if possible, then this will enable you to release the maximum amount of hormones in your body, throughout the entire duration of the exercise, as well as for another 24 hours ahead, from there on.
You know by now that the hormone is released within the body in a pulsatile manner. Therefore, in order to achieve maximum release of growth hormones within your body, you will need to perform your exercises for much shorter periods, with the minimum period being that of about 10 minutes. And you will have to ensure that you do this during several different times of the day, while making sure that the intensity of these short endurance work outs exceeds the minimum lactate threshold.