[Big Al]

Here's a post that I made over at BetterMan that may help-

Heavy, full body exercises like squats and deadlifts also go a long way towards stimulating GH release too.

One of my favorite workouts is the "breather style squats" or "breather style deadlifts" and pullover superset. This superset is purported to be one of the best ways of stimulating GH release. You do your other exercises first and you leave this exercise series for last. You do one set of breather style exercises using a weight that you would normally do for 10 very hard reps.

Let's use the breather squat for example. First and foremost, make sure you have a spotter or are doing this exercise in a power rack. Get under the bar and unrack the weight. Descend to a parallel position or better (see here for details on how to squat). After you complete each rep take several deep breaths as needed. Once you get past 10 reps you'll probably be taking quite a few breaths between each rep. After you've completed 20 reps, immediately lay across a bench, grab a light dumbell and do pullovers. This takes advantage of the heavy breathing you're doing and it further expands your rib cage. You may want to have a receptacle handy because nausea is likely after you're done.

[SouthernJoe]

not sure about the actual benefit of pullovers but 20 rep squats stimulate a shit ton of GH release

[Big Al]

Originally Posted by SouthernJoe

not sure about the actual benefit of pullovers but 20 rep squats stimulate a shit ton of GH release

The pullovers help to expand the ribcage. This will give you a deeper, fuller chest as well as allowing your lungs to expand further.

[SouthernJoe]

Originally Posted by Big Al

The pullovers help to expand the ribcage. This will give you a deeper, fuller chest as well as allowing your lungs to expand further.

That's what I meant, I've yet to see any actual physiological evidence that pullovers properly stimulate the chest cavity enough to cause an expansion of the rib cage. Im not going to knock the hypertrophy benefit of the exercise though.

[Big Al]

Originally Posted by SouthernJoe

That's what I meant, I've yet to see any actual physiological evidence that pullovers properly stimulate the chest cavity enough to cause an expansion of the rib cage. Im not going to knock the hypertrophy benefit of the exercise though.

I've done them and have felt the effects of the cartilage stretching in my sternum. They're especially potent when you combine them with deep breathing (as you'll have to do after your breather exercises).

If you look at pics of the old time strongmen (1950's and earlier), many of them had deep, well-developed ribcages. Most of this came from the pullover exercises as the bench press wasn't a popular exercise back then.

Here's a great article on pullovers and rib cage expansion: T-Nation.com | Ribcage Expansion: Fact or Fiction?

[SouthernJoe]

hmm thanks for the link, i'll look into maybe adding these then for my upcoming routine.

[Big Al]

Let us know after you've done the superset. I'm always interested in hearing individual reactions to the breather squats/pullover combo.