What type of resistance training workout promotes the highest growth hormone increases following the exercise session?

• A. 30s rest, high volume, 3 sets
• B. 30s rest, low volume, 1 set
• C. 3 min rest, high volume, 1 set
• D. 3 min rest, low volume, 3 sets

Answer: (A)

Metabolic stress from resistance training drives the acute growth hormone response after exercise. Short rest intervals of about 30 seconds prevent full recovery between sets, increasing metabolic byproducts like lactate and hydrogen ions. This metabolic buildup stimulates greater GH release. Pairing those short rests with high training volume across multiple sets increases the total stimulus, producing a larger GH surge than either fewer sets or longer rest periods.

Longer rest (around 3 minutes) allows more recovery and reduces metabolic stress, so the GH response tends to be smaller. A single set provides less total work than multiple sets, also yielding a lower GH spike. Therefore, the workout with short rests and high volume across several sets best promotes the highest acute GH increase.