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Bodybuilding: A Positive Addiction
by Jeff Stout, PhD
The "runners high" has been described by marathoners as the feeling of euphoria and exhilaration when running for long distances. This feeling of 'well being' is the result of beta-endorphins. It has been suggested that, the many psychological benefits of regular exercise (increased pain tolerance, greater appetite control, and reduced anxiety) are the result of beta-endorphin release. The "runners high" has been known for quite a while now, but have you ever heard of the "bodybuilders high?" Probably not, because I just made it up. Based on my review of beta-endorphin research, however, I believe that such a feeling exist when we lift weights.
Beta-Endorphin is a neurohormone that is released from the pituitary gland, which is located within the brain. The name "endorphin" was derived from the term "endogenous morphine." Morphine (opium) is known for relieving pain (analgesia), producing euphoric feelings, and being very addictive. It appears that beta-endorphins bind to the same receptors in the brain as morphine and thus provide similar feelings. Also, beta-endorphins may be intimately involved in weight training induced muscle hypertrophy!
Beta-Endorphins and Weight-Training
The blood levels of beta-endorphins have been shown to increase in response to weight training. However, the beta-endorphin response can significantly vary depending on the weight-training routine (reps, sets and rest). Dr. Kraemer and colleagues (4) recently compared a typical bodybuilders weightlifting routine to that of a prototypical powerlifters strength training routine in 8 healthy males on beta-endorphin response. The subjects were asked to perform 8 different exercises (Bench press, leg extension, military press, sit-ups, seated rows, lat pulldown arm curls, leg press) using a training intensity of 10-repetition maximum with a 1-minute rest (bodybuilding) or 5- repetition maximum with 3-minute rest (strength) for 3 sets. Immediately post exercise, blood was withdrawn and measured for beta-endorphin concentration. The results demonstrated that the general bodybuilding routine had significantly greater beta-endorphin response (60% increase). In a similar study, Dr. Dorian and colleagues (3) recently validated a typical bodybuilders weight-training routine (10-RM, 1-min. rest, 3-sets, 10 different exercise) in college female athletes by demonstrating a whopping 70% increase in beta-endorphin blood levels post exercise.
The effects of exercise training on beta-endorphin response are limited, but promising. Dr. Carr and colleagues (2) demonstrated in woman, that general physical conditioning enhance beta-endorphin response to exercise. Which means, the better shape you are in, the greater the beta-endorphin response. In addition to a greater response, being in better shape may also increase the life span of beta-endorphins. Thus, feeling the greater beta-endorphin response for a longer period of time.
So what are the benefits of beta-endorphins?
In addition to the feel good and analgesic effect of beta-endorphins, they may also be involved in the release of an anabolic substance called growth hormone (GH). Growth hormone is closely involved with muscle cell growth by increasing protein synthesis. In a study by Dr. Borer and associates (4), using hamsters, they discovered that the muscle growth induced by exercise was associated with the increased amount of GH released. They concluded that it was the opiates (beta-endorphins) that mediated the increases in GH.
Summary
It is possible that the better shape you are in as a result of a typical weight-training program the more sensitive you may become to beta-endorphins. This increase sensitivity then translates into greater training volume (because of increase tolerance for pain), increase feeling of well being and possible greater GH release. Because morphine (endorphins) type substances are so addictive, then bodybuilding could be perceived as a "positive addiction." This positive reinforcement may explain why well-trained bodybuilders' are so dedicated to their sport. It's encouraging to know that bodybuilding (one of my favorite sports) can improve a persons feeling of 'well-being ' for ANYONE who chooses to participate.
Recommendations
For maximum beta-endorphin release you should use a 10-repetition maximum (which is about 70% of max) with a 1-minute rest for 3 sets all of your lifts. Remember, as you get into better shape, the greater the effect your workout will have on beta-endorphin release and the better you will feel.
1. Borer, K.T. et al. "Alteration of pulsatile growth hormone secretion by growth-inducing exercise: involvement of endogenous opiates and somatostatin." Endocrinology. 118:844-850, 1986.
2. Carr, D.B. et al. "Physical conditioning facilitates exercise induced secretion of beta-endorphins and beta-lipotrophin in women." N. Engl. J. Med., 305:560, 1981.
3. Doiron, B.A.H. et al. "Beta-endorphin response to high intensity exercise and music in college-age women." J. Strength and Cond. Res. 13:24-28, 1999.
4. Kraemer, W.J. et al. "Effects of different heavy-resistance exercise protocols on plasma B-endorphin concentrations." J. Appl. Physiol., 74:450-459, 1993.
by Jeff Stout, PhD
The "runners high" has been described by marathoners as the feeling of euphoria and exhilaration when running for long distances. This feeling of 'well being' is the result of beta-endorphins. It has been suggested that, the many psychological benefits of regular exercise (increased pain tolerance, greater appetite control, and reduced anxiety) are the result of beta-endorphin release. The "runners high" has been known for quite a while now, but have you ever heard of the "bodybuilders high?" Probably not, because I just made it up. Based on my review of beta-endorphin research, however, I believe that such a feeling exist when we lift weights.
Beta-Endorphin is a neurohormone that is released from the pituitary gland, which is located within the brain. The name "endorphin" was derived from the term "endogenous morphine." Morphine (opium) is known for relieving pain (analgesia), producing euphoric feelings, and being very addictive. It appears that beta-endorphins bind to the same receptors in the brain as morphine and thus provide similar feelings. Also, beta-endorphins may be intimately involved in weight training induced muscle hypertrophy!
Beta-Endorphins and Weight-Training
The blood levels of beta-endorphins have been shown to increase in response to weight training. However, the beta-endorphin response can significantly vary depending on the weight-training routine (reps, sets and rest). Dr. Kraemer and colleagues (4) recently compared a typical bodybuilders weightlifting routine to that of a prototypical powerlifters strength training routine in 8 healthy males on beta-endorphin response. The subjects were asked to perform 8 different exercises (Bench press, leg extension, military press, sit-ups, seated rows, lat pulldown arm curls, leg press) using a training intensity of 10-repetition maximum with a 1-minute rest (bodybuilding) or 5- repetition maximum with 3-minute rest (strength) for 3 sets. Immediately post exercise, blood was withdrawn and measured for beta-endorphin concentration. The results demonstrated that the general bodybuilding routine had significantly greater beta-endorphin response (60% increase). In a similar study, Dr. Dorian and colleagues (3) recently validated a typical bodybuilders weight-training routine (10-RM, 1-min. rest, 3-sets, 10 different exercise) in college female athletes by demonstrating a whopping 70% increase in beta-endorphin blood levels post exercise.
The effects of exercise training on beta-endorphin response are limited, but promising. Dr. Carr and colleagues (2) demonstrated in woman, that general physical conditioning enhance beta-endorphin response to exercise. Which means, the better shape you are in, the greater the beta-endorphin response. In addition to a greater response, being in better shape may also increase the life span of beta-endorphins. Thus, feeling the greater beta-endorphin response for a longer period of time.
So what are the benefits of beta-endorphins?
In addition to the feel good and analgesic effect of beta-endorphins, they may also be involved in the release of an anabolic substance called growth hormone (GH). Growth hormone is closely involved with muscle cell growth by increasing protein synthesis. In a study by Dr. Borer and associates (4), using hamsters, they discovered that the muscle growth induced by exercise was associated with the increased amount of GH released. They concluded that it was the opiates (beta-endorphins) that mediated the increases in GH.
Summary
It is possible that the better shape you are in as a result of a typical weight-training program the more sensitive you may become to beta-endorphins. This increase sensitivity then translates into greater training volume (because of increase tolerance for pain), increase feeling of well being and possible greater GH release. Because morphine (endorphins) type substances are so addictive, then bodybuilding could be perceived as a "positive addiction." This positive reinforcement may explain why well-trained bodybuilders' are so dedicated to their sport. It's encouraging to know that bodybuilding (one of my favorite sports) can improve a persons feeling of 'well-being ' for ANYONE who chooses to participate.
Recommendations
For maximum beta-endorphin release you should use a 10-repetition maximum (which is about 70% of max) with a 1-minute rest for 3 sets all of your lifts. Remember, as you get into better shape, the greater the effect your workout will have on beta-endorphin release and the better you will feel.
1. Borer, K.T. et al. "Alteration of pulsatile growth hormone secretion by growth-inducing exercise: involvement of endogenous opiates and somatostatin." Endocrinology. 118:844-850, 1986.
2. Carr, D.B. et al. "Physical conditioning facilitates exercise induced secretion of beta-endorphins and beta-lipotrophin in women." N. Engl. J. Med., 305:560, 1981.
3. Doiron, B.A.H. et al. "Beta-endorphin response to high intensity exercise and music in college-age women." J. Strength and Cond. Res. 13:24-28, 1999.
4. Kraemer, W.J. et al. "Effects of different heavy-resistance exercise protocols on plasma B-endorphin concentrations." J. Appl. Physiol., 74:450-459, 1993.
