Hierchial sets ,according to the archives, done from light to heavy
depletes the slow twitch fibers early so that only fasttwitch fibers are
left,producing a max GH surge.
In order to target FT fiber though it must be done early in the set due to
the fact that fatigue interferes with the recruitment of FT fibers. In
other words, don't expect power enhancement at the end of a workout.
Here are some tips to increase your GH in response to exercise till Art
comes out with his book.
Th optimal time for a workout seems to be under an hour .Forty minutes is
closer to an optimal time. While the release of GH is individualized,if the
intensity is high it does not take long for GH to be stimulated and
released. GH seems to peak if the intensity is high enough somewhere around
20 -50 min
utes.(Viru A.Hormonal Ensemble in Exercise.Hormones in Muscular
Activity,Vloume 1.BocaRaton FL:CRC Press 1985,p 69)
After this time GH begins to decline and cortisol continues to rise. So
theres no justification for a long workout.
Don't strength train everyday. While GH response to exercise is rapid under
the right conditions ,Testosterone response is delayed and occurs during
the recovery period. After a workout Testosterone levels actually fall and
cortisol rises. Only after an adequte recovery time does Testosterone
rebound and rise while cortisol drops. If you train too soon and are not
adequately recoverd cortisol being a catabolic hormone wreaks havoc on the
musclebuilding process. Several days a week of strength training is
dependent on several factors for example sleep quality(if your resting
pulse upon waking up prior to getting out of bed is 10 beats off you normal
resting rate ,take the day off you may be
 overtrained or about to catch a
bug). A mistake most individuals make is viewing the body as the sum of its
parts instead as an itegrated system. Most overtraining is not due to
muscular exhaustion but to the CNS being fatigued.
Here are some more guidelines courtesy of Rob Fiagin.One day of training
should be followed by at least two days off.Two days of training should be
followed by at least four days off. If your off days are made up of high
volume aerobic activity,you need additional recovery time.This does not
mean you cant engage in hormonally correct powerhiking(as long as its low
volume) or short interval training which would not interfere with recovery.
Jorge Carvajal