Hold a pair of dumbbells above your chest with your arms straight and your palms turned toward your feet. Slowly reverse the movement, keeping the bands controlled.
Making sure that you are working your total body- especially the larger body parts- will increase GH, and thus growth.
But it does some damage to the muscle fibres, so you get weaker and lose muscle, just as the others have said.
Curious why you only do 3-4 sets of 8-12 reps for all exercises?
Once you know your starting point then use the BMR calculator in the tools section.
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