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How To: Use Sprinting To Spike HGH 771%

by admin on July 7, 2014

As a martial artist, I rely heavily on sprinting for conditioning, to develop explosiveness and power, to recruit fast twitch muscle, mental toughness, to get a shredded body and to stimulate massive human growth hormone spikes.


Human growth hormone (HGH) is an anabolic hormone that stimulates cell reproduction, regeneration and growth in humans. Human growth hormone has many functions in the adult body, some of these include:

  • Increasing bone density
  • Increasing muscle mass
  • Stimulates lipolysis (breaks down fat cells)
  • Stimulates protein synthesis

So human growth hormone means more muscle and less fat. A deficiency will result in less muscle and more fat tissue as well as low bone density and diminished cartilage in the joints.


I am an avid believer in walking and other low intensity exercises to maintain baseline health. In fact, I recommend walking over jogging as a disease prevention strategy any day of the week. Though, if we are looking for a constant improvement in our performance, walking will never get us there. We adapt to exactly what our exercise is so when walking, our body only needs to keep fit and healthy for an easy walk.


Sprinter Usain Bolt

A sprint is defined as a short bout of full speed running. When we commit ourselves to running as hard as we can, we ask everything from our physical body. We are sending our body the signal that we need all the running power we possess and even more to thrive in our environment. At a full sprint our muscle cells are being damaged, our connective tissue is thoroughly stressed and our bones are under pressure.  All these stresses come together to send messages to our brain, more specifically the signal of stress is sent to the hypothalamus. The hypothalamus then signals the pituitary to synthesize and secrete human growth hormone which is released into the bloodstream where it stimulates all of our stressed tissues to grow even stronger than before the sprint.

There are other modes of training which will release growth hormone in the body but I find sprinting to be number one. The basic requirement is that the body is exerting itself at 100% intensity for as long as it can maintain 100% output.


One study compared the blood levels of HGH in individuals who completed a 6 second sprint against individuals who completed a 30 second sprint. While the 6 second sprint did increase human growth hormone, 30 seconds sprint increased growth hormone blood levels 430% higher than 6 seconds. This is likely because 30 seconds provided enough time for lactic acid to saturate the muscles (that burning in the muscles) and reach the lactate threshold. It has been shown that the more lactate buildup we can achieve in more of our muscle tissue, the more human growth hormone is flushed into our bloodstream. We begin to see why sprinting is so effective in spiking up growth hormone. All of the muscles in the legs up through the core are going to reach lactate threshold in a 30 second all out sprint.

Study Link:  The time course of the human growth hormone response to a 6 s and a 30 s cycle ergometer sprint.

A 430% increase from a single sprint is a very nice dosage but sprint intervals AKA high intensity interval training (HIIT) will have an even greater impact on HGH levels. A study conducted by Phil Campbell and his colleagues showed that 8 sprint intervals with a rest between each sprint increased human growth hormone levels by an average of 771%! After 8 weeks the average body fat lost was 31%. In terms of body fat lost, sprint training is shown here to be twice as effective than human growth hormone injections.

In terms of sprint volume, a 20-30 second sprint with 90 seconds of rest between each sprint seems to be most effective. Of course we need at least one sprint and we can increase our results up to eight sprints before overtraining really kicks in which should always be avoided.

Perhaps the most important part of sprint training is the intensity. So many people who say they run sprints are actually just “running” maybe 80 or 90 percent maximum effort. In terms of hormonal and physiological results, just running hard is not going to bring us anything close to the results that 100% maximum effort sprints will. It is truly a mental effort. I always imagine a lion is only a half pace behind me as I sprint which ensures I am fighting for my life, 110% effort. If you can apply this principle in life, you will go far.


If we have injuries that prevent us from safely running at 100% intensity or are just not fit enough to sprint by means of running, can we still sprint? Absolutely! The first two methods of sprinting I would recommend for the unfit would be swimming and elliptical sprints. These are zero impact training strategies that almost everyone can use. I like to mix these strategies in once in a while when I have been training especially hard. The gameplan is no different, get on the elliptical or into the water and go 110% effort for 20-30 seconds with a 90 second rest period with 1-8 sprints.


The proper sprint frequency is different for everyone.  The great thing is that, on average, it takes the body seven days rest before it is fully recovered from the sprinting stress. This means we can rest easy for a whole week knowing our entire body is regenerating into a stronger, faster and much more fit machine.

The most common mistake is to sprint several times per week. This means that the sprinter is putting their body through the catabolic (breaking down) stresses of sprinting before it has completed the anabolic (rebuilding stronger) phase necessary to recover from the last sprint. With this overtraining, the body is never actually allowed to become stronger. Less is more with high intensity interval training.

A new, out of shape sprinter may be ready to sprint again only five days after the first sprint. This is because the sprinter is not particularly strong in their sprint yet and is not able to stress and tear down the muscles and connective tissue to a great degree (both which will grow back stronger). A conditioned sprinter can exert great muscular force and tear down much more tissues with their sprint. Accordingly a conditioned athlete will need a longer recovery of seven, up to fourteen days.

How do we know when it is time to sprint again? The best indicator is simple. How do you feel? If you have a sprint planned but are dreading it, feeling drained and tired, your body has not recovered yet. If you are up and at it, ready to rip and claw, ready to tear up some turf, your body is recovered stronger than before and it is time for another evolution.


  • Studies from 2005 in the Journal of Applied Physiology showed that three to seven all-out bicycle sprints, done for thirty seconds with a four minute rest between sprints, done six times over two weeks are as effective as 90 to 120 minutes of moderate intensity cycling done six times over two weeks. Both exercise groups improved endurance capacity by nearly 100%. This shows that 15 MINUTES time spent sprinting improves endurance as much as 9 to 12 HOURS of moderate intensity exercise. Take that joggers. Also desirable about sprinting, those sprinting minutes will be increasing growth hormones and increasing muscle, bone and connective tissue mass. Jogging with that volume will increase stress hormones and muscle wasting. No brainer?
  • It has been shown multiple timesthat high intensity sprint training improves heart health more effectively than moderate intensity endurance training (sorry joggers). Studies show that sprint training improve stroke volume, lower resting and active heart rate, improved arterial structure and lowered inflammation through the body.
  • Sprinting makes us harder to kill. Anytime we are training at our highest tolerated intensity, our mental toughness is going to continue to improve. A sprinter is going to be able to fight, maybe for their life, or just in everyday life harder than the average person. Pair this with increased muscle mass, connective tissue and bone structure. We are much harder to kill. Our loved ones will thank us.
  • Sprinting will grow our brain, no matter our age. Sprint training increases the synthesis of a protein in the body called FNDC5. This protein stimulates the production of Brain Derived Neurotrophic Growth Factor or BDNGF. BDNGF not only protects the health and survival of our existing nerves and synapses, it stimulates the growth of new ones.
  • Sprinting saves time. One to fifteen minutes per week of sprints or endless hours of “cardio”? With all the extra time, we can go much farther in life.

{ 16 comments… read them below or add one }

Rudi Spoljarec August 11, 2014 at 3:25 am

Thanks for the idea


Damien Mckeown October 5, 2015 at 11:15 am

Ii used to sprint and loved it, but I can’t remember what like of food hindurs hgh production. I want to say food that spikes insulin. So processed sugar . Can you clarify for me please?


aditya November 6, 2015 at 1:00 am



R.R.Brahmanandam September 29, 2016 at 10:43 am

Being 74, I have been doing it and feel very interesting.


pierre November 10, 2015 at 1:55 pm

Does this sprinting workout work on a treadmill as well?


R.R.Brahmanandam September 29, 2016 at 10:42 am

It can be.


max January 17, 2016 at 11:29 am

what the Sprinting speed on treadmill should be ?


R.R.Brahmanandam September 29, 2016 at 10:33 am

Sprint speed need not be counted. Sprint with such a speed to reach 90% MHR.


David January 4, 2017 at 9:51 pm

As fast as you can


Steven Benton February 24, 2016 at 10:27 am

Preach. This article should be plastered in every gym that has a treadmill.
Your body needs fresh air vacuumed into your legs from sprinting outdoors to optimize performance. If indoor is your only option then look into other forms of HIIT; sprinting all out on a treadmill is sketchy.


Robinsh sharma April 10, 2016 at 1:39 am

Hi i am 19 years old.will the HGH produced affect my height


Bruce foster July 17, 2016 at 4:03 pm

I have done 15 seconds to 20 seconds sprints outdoors on a 100 yard football field. It feels amazing. I was able to do 5-8 sprints 2 to 3 times a week. Also on a treadmill 20 seconds all out burst. 6-8 times. The treadmill is much easier. That football field is unforgiving. It is really a matter of choice. Your body works harder on the ground. In the gym I felt refreshed after my sprints. On the field I was wiped afterwards. Both work if you work 100% and leave it all there. 15 seconds is a very safe all out burst to release hgh into the body. You can also do this with 15 seconds of dumbbell squat jumps. But the subject here is sprinting. I am 50 now and a lil more body fat than I would like but I never forgot my football training as a kid.. JUST DO IT!


R.R.Brahmanandam September 29, 2016 at 10:13 am

I have started sprint8 for 2 weeks. From today I shall do it trice a week. It is 30 seconds sprint with 90 seconds recovery period cycling with standing bike.Reaching 90% MHR during sprint and above 70% MHR during recovery.
I am also interested to do weight training for 3 days a week along with sprints. One day sprint and next day weight training.


Noah Providence January 15, 2017 at 11:58 am

Great information. I was a sprinter t/0 my youth. I had serious muscle mass and a lean body with minimal time hypertrophy/strength training. I’m 50 now. And at various times throughout my life when I began to feel age related stuff, I’d take up sprinting again. All out sprints. And within days of taking up the regimen again I feel more youthful, more energetic, more confident. I am a CrossFit gym owner and have gotten great benefit from CrossFit training. Some of the CrossFit workout domains fit the sprinting exertion format but many don’t. Nothing compares to true all out sprinting for hormonal response. I’m inspired again to integrate a once a week 8 , 30 sec sprint regimen as you described. Thanks for taking the time to compile and write.


Omar January 24, 2017 at 4:22 pm

I’m going to be 17 next month and am only a 5’2 male. I barely get exercise but this article has given me hope and I look forward to trying out what it says. I’ll leave an update every now and then (most likely a month or two) to leave results on whether it has made a difference to my height for anyone curious. Thank you! (also please pray that I grow taller for anyone reading) 🙂


Sebastian February 19, 2017 at 4:37 pm

Im in my quest for growing taller so i decided to use sprinting as part of my routine, i sprint 30seconds and rest 30 seconds and continue in cycles of 8 , really looking forward to this, im 19 by the way


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