Myostatin is a protein that prevents muscular growth, tone, and body strength. Many bodybuilders and some scientists believe that lowering myostatin can increase muscular development, as well as prevent aging and improve overall health. Lowering these levels may also help people with medical disorders affecting muscle development, like muscular dystrophy or other wasting diseases. To lower myostatin levels, both cardiovascular (aerobic) exercise as well as resistance training (weight training) are useful. Quitting smoking or asking your doctor about specific therapies may also help.
Put the “HIRT” to your myostatin levels. Resistance training of any kind can improve health and build muscle. But to lower myostatin levels, you’ll need to engage in high-intensity resistance training (HIRT). This is resistance training that pushes you to your physical limits.
HIRT involves full-body workouts. In other words, your resistance training regimen should work your arms, back, and legs.
String several resistance training exercises together for a superset. Instead of limiting your set by the number of repetitions per exercise, limit it by a length of time. Perform as many repetitions as possible without resting during the time limit you’ve set.
For instance, do 10 push-ups, 10 pull-ups, 10 leg extensions, then 10 biceps curls as quickly as possible over the course of about 10 minutes.
If you’ve gone through the 10 biceps curls before the 10-minute time limit has elapsed, start the cycle again by doing 10 push-ups.
Rest one or two minutes between each superset, stretching the muscles you’ve used.
Use caution during HIRT. HIRT can be physically taxing. Talk to your doctor before adopting a HIRT exercise regimen and don’t perform HIRT more than three or four times per week.
Give your body time to rest and heal, too, ideally at least one day between workouts. It’s best not to do HIRT sessions on back-to-back days.
Choose the right weight. When doing resistance training, you must choose the right weight for you. Start at the lowest weight for whatever machine or barbell you’re using. Perform 10-12 reps. If you find that it was very easy and you don’t feel taxed by the end of your 10-12 reps, add weight in small increments. You’ll know you’ve found the right weight for you when 10-12 reps is significantly taxing.