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Easier and faster mixing to improve strength and power for those desired gains.

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Product Overview
As a widely researched and very popular supplement, creatine has become one of those staples for bodybuilders and other strength athletes. Creatine is a trusted and highly reliable supplement that can really boost all areas of your training and performance. The benefits are safe and effective so you see that increase in strength and mass really start to take shape. NutraBio Creatine Monohydrate is pure grade, micronized creatine to support power output and really improve strength and size.

Creatine is naturally occurring in our bodies and is typically found in the muscle cells as a way to supply energy for those massive lifts. With similar properties to amino acids, it has real ability to enhance muscle growth and recovery, as well as a host of other bodily functions. Some benefits of creatine are increases in strength, its ability to boost performance, improve your metabolism, and enhance cognitive capabilities (1), all great reasons to look into a high quality creatine like NutraBio Creatine Monohydrate.

Shop at NutraBio
NutraBio is a high-quality sports supplement company creating top tier products for athletes everywhere. Their mission is clear: maximize the health and wellness of all consumers by bringing advanced nutrition products with science-backed research to enhance training and performance while aiding in an overall better quality of life. They are a standout in the industry for clean and effective products with no artificial fillers or excipients and stand by their goal of being honest and transparent with their labels.

NutraBio Creatine Monohydrate Highlights
NutraBio Creatine Monohydrate is pure grade, micronized creatine for easier, faster, and more complete mixing. With twenty times more surface area than regular creatine, it dissolves easily for no stomach discomfort or cramping. Not only can this supplement volumize muscle and size to see a real increase in strength and power, but it will act as a buffer for lactic acid to add reps and intensity to any workout.

What makes this supplement so great is there is ONE ingredient. One scoop of this will pump you with 5g of creatine monohydrate and that’s it. No other ingredients added means nothing to harm you or ruin this great product. On top of this stellar formula, you get 200 servings per container, so you never have to worry about running low and hurting your workouts.
The Only Ingredient
PharmaPure Creatine Monohydrate (5g)
Creatine is one of the most researched and important supplements for those serious about gains. Using creatine increases levels of creatine phosphate in your muscles to improve everything from power output, recovery, and muscle hydration so you get the most out of every lift (2). By supplementing with creatine, you work to replenish your stores of cellular ATP (adenosine triphosphate), which can elevate intensity, increase muscle energy, and delay fatigue. This leads to quick lean muscle growth and strength which is what we all want as serious lifters (3).

Another benefit of NutraBio Creatine Monohydrate is that it may act as a buffer for lactic acid build up that causes that unwanted soreness and fatigue (4). Lactic acid is that tired, burning feeling you get after doing serious work and it is the main cause of feeling drained and fatigued. Creatine may act as a buffer for this to delay the onset of fatigue to keep you training longer and adding a little extra to your gains.

Price & Effectiveness
NutraBio Creatine Monohydrate is a great creatine supplement to boost muscle growth while working to reduce fatigue to give you the edge when it comes to your workouts. With 200 servings per container, one scoop delivers 5g of creatine monohydrate and NOTHING ELSE. Pure, clean, and effective, this is a great supplement to add to your routine.
Pros: One ingredient of pure, micronized creatine monohydrate is great for your gains. A lot of servings at a great price. Easier and faster mixing with no upset stomach or cramps. From a reputable and honest company in NutraBio.
Cons: N/A
Price: $20.99
Featured Athlete
Jimmie Rivera

Jimmie Rivera is a professional MMA fighter ranked #9 in the UFC Bantamweight division. With a record of 23-4, Rivera has some big wins under his belt and is a serious force in the sport and dangerous opponent to face. On his way to becoming one of the UFC’s elite Bantamweights, Jimmie was able to win twenty fights in a row which included victories in organizations such as the UFC and Bellator MMA against prominent opponents like John Dodson and UFC legend Uriah Faber. Rivera has worked with NutraBio since 2015, both using and promoting their great supplements to better not only himself, but others around him. As a professional athlete who knows what it’s like to fight on the biggest stage, Rivera knows just how important it is to stay healthy overall. With the help of NutraBio, Rivera remains at the top of the field and trusts NutraBio with all of his supplementation needs.
Overall Value
NutraBio Creatine Monohydrate is that creatine supplement we’ve all been waiting for. As a widely researched and popular supplement, it is safe and effective for all sorts of benefits including increased muscle strength and power, reduced lactic acid for less fatigue, and a host of others to improve all areas of our training and performance. NutraBio is an honest company working to bring consumers the best supplements around. What you are really getting is a pure, high-quality creatine supplement with no added ingredients and a pure, micronized form of creatine from a great company. Check out NutraBio Creatine Monohydrate today and see what this can do for your gains.
Try NutraBio Creatine Monohydrate Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of NutraBio
References

Avgerinos, Konstantinos I.; Spyrou, Nikolaos; Bougioukas, Konstantinos I.; Kapogiannis, Dimitrios (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Francaux, M.; Poortmans, J. R. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Aaserud, R.; Gramvik, P.; Olsen, S. R.; Jensen, J. (2011). “Creatine supplementation delays onset of fatigue during repeated bouts of sprint running”. (source)

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With 3 weeks to go before making her @ifbbproleaguewellness debut, 2020 @npcnationals Class B 1st place Dr. Sunny Andrews @drsunnyandrews practices her posing for the 2021 #ifbbpittsburghpro on her #roadtotheifbbpittsburghpro @npcifbbpropittsburgh @npcphotogymofficial #exclusively for @npcnewsonlineofficialpage @npcnewstv with a bonus of her and Amanda Rezende @amandihta in a mock comparison! . You can see the full video on npcnewsonline.com and our You Tube Channel. . The 2021 #NPCPittsburgh Championships is back along with the #IFBBPittsburghPro @npcifbbpropittsburgh on April 30-May 1 and the contest will be held at it’s normal location, Soldiers and Sailors Memorial Hall in Pittsburgh! @soldiersandsailorshall This contest is promoted by NPC and @ifbb_pro_league President Jim Manion. . @npcfitbody @npcworldwideofficial @npcwellness @npcworldwidewellness @ifbbproleaguewellness @t_manion @aroundthenpc_jm @garyudit @frank_sepe @npcpennsylvania @axeandsledge @limitless @olympiatanning @fitbodyfusion @bodybyo @blackstonelabs_official @teamatlasmtl @redcon1 @theprophysiques @teamfflex @mrolympiallc @mountaindog1 @npcfloridaofficialpage #nationalphysiquecommittee #ifbbprofessionalleague #npcbodybuilding #npcfitness #npcmensphysique #npcclassicphysique #npcwomensphysique #npcfigure #npcbikini #npcwellness #ifbbproclassicphysique #ifbbpromensphysique #ifbbprofigure #ifbbprobikini #ifbbproleaguewellness #npcactivewear #olympiaqualifier #greece

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Rookie @ifbbproleaguewellness competitor Nikki Giacara @fit2nik filmed her 2021 #roadtothepittsburghpro @npcifbbpropittsburgh and believe it or not, was the only #ifbbproleaguewellness competitor that Did Not train glutes! . When filmed @npcphotogymofficial #exclusively for @npcnewsonlineofficialpage @npcnewstv , Nikki was 2 weeks and a day before making her #IFBBProLeague debut at the #ifbbpittsburghpro . Watch the full training video along with her interview and posing on npcnewsonline.com and our You Tube Channel. . The 2021 #NPCPittsburgh Championships is back along with the #IFBBPittsburghPro @npcifbbpropittsburgh on April 30-May 1 and the contest will be held at it’s normal location, Soldiers and Sailors Memorial Hall in Pittsburgh! @soldiersandsailorshall This contest is promoted by NPC and @ifbb_pro_league President Jim Manion. . @npcfitbody @npcworldwideofficial @npcwellness @npcworldwidewellness @ifbbproleaguewellness @t_manion @aroundthenpc_jm @garyudit @frank_sepe @npcpennsylvania @axeandsledge @limitless @olympiatanning @fitbodyfusion @bodybyo @blackstonelabs_official @teamatlasmtl @redcon1 @theprophysiques @teamfflex @mrolympiallc @musclecontest @tamerelguindy @tkguindy @thenickgiacara @anneluisefreitas #nationalphysiquecommittee #ifbbprofessionalleague #npcbodybuilding #npcfitness #npcmensphysique #npcclassicphysique #npcwomensphysique #npcfigure #npcbikini #npcwellness #ifbbproclassicphysique #ifbbpromensphysique #ifbbprofigure #ifbbprobikini #ifbbproleaguewellness #npcactivewear #olympiaqualifier #wellnesstakeover #thetakeoverhasbegun #npcusachampionships #npcusas

HGH is a naturally occurring peptide hormone, responsible for skeletal muscle growth and cell production.
HGH also affects the metabolism and adipose tissue, causing significant subcutaneous fat loss in individuals with high levels of this hormone.
Natural HGH levels are often determined by various factors, including: genetics, sleep, age, exercise and overall health.
Adults experience a 15% drop in growth hormone every 10 years (1), contributing to weight gain, wrinkles, muscle loss and decreased energy.
Consequently, men and women around the world are taking artificial HGH to reverse the ageing process, enhance athletic performance and improve body composition.
In 1985, the FDA approved the first growth hormone compound, known as Somatrem (protropin), in an attempt to treat endogenous HGH deficiency and growth disorders.
Despite its overall success, scientists found incidents of Somatrem causing antibody reactions, reducing its biological availability and effectiveness of the drug.
In 1987, thanks to recombinant DNA technology, Somatropin was formulated; a drug with an identical structure to natural HGH secreted by the pituitary gland.
Thus, Somatropin became a purer HGH derivative than its predecessor and continues to dominate the market today, with rife production in pharmaceutical and underground labs.

HGH Benefits

Increase in height (during puberty)
Muscle building
Fat loss
Anti-ageing
No withdrawal (post-cycle)

Height Increase
Children who have not experienced a standard growth spurt appropriate for their age, may be prescribed HGH by a pediatric endocrinologist, successfully accelerating growth and improving their quality of life.
However, HGH will not positively influence height during post-puberty years, due to fusing of the growth plates.
Muscle Building
HGH is not an anabolic steroid, however it does have muscle-building properties, albeit weaker than steroids.
In medicine, HGH has been prescribed in the treatment of cachexic (muscle wasting) states, including AIDS.
HGH helps the body shift from a catabolic environment, by increasing nitrogen retention and protein synthesis in the muscle cells, and thus promoting weight gain in the form of lean mass.
Fat Loss
HGH’s most prominent effect in terms of body composition is subcutaneous and visceral fat loss.
Generally, HGH’s results in terms of decreased adipose tissue, outweigh the anabolic effects of HGH, significantly leaning a person out and increasing muscle definition.
Anti-Ageing
HGH stimulates collagen synthesis, causing anti-ageing effects.
Collagen is a protein that plumps out the skin, increasing elasticity, decreasing wrinkles and preventing sagging.
Collagen is also critical for hair and nail health, with it thickening hair follicles, inhibiting gray hairs and reducing nail breakage.
These benefits are contrary to many anabolic steroids which reduce collagen production and accelerate ageing.
Users may not only look visibly younger, but also feel it on HGH, displaying higher energy levels due to its effect on carbohydrate metabolism and spiking of blood glucose.
HGH also increases cognitive ability, due to growth hormone receptors being expressed in brain regions including: cerebral cortex, choroid plexus and hippocampus (2).
Note: Although HGH does provide anti-ageing effects, it is likely to shorten a person’s lifespan due to greater IGF-1 output (3).
No Withdrawal
HGH does not induce a come-down effect upon cycle cessation, unlike steroids, thus a PCT is not required.
A post cycle therapy aids the recovery of the HPTA (hypothalamic–pituitary–testicular axis) following a steroid cycle, enhancing endogenous testosterone production.
Without a PCT, low testosterone symptoms can prolong for several months.
Although HGH does suppress natural growth hormone levels, they often resurrect back to normal levels in a matter of days (significantly faster than HPTA axis recovery).
Thus, HGH users do not typically suffer physiologically or psychologically, such as: catabolism, increased fatigue or decreased-well being.
HGH Side Effects
There are a lack of long-term studies performed on HGH, however there is evidence of HGH causing the following:

Heart disease
Diabetes
Possibly Carcinogenic
HGH Gut
Tumor growth
Hypothyroidism
Bone/tissue growth
Numbness in feet and hands

Heart Disease
Left ventricle hypertrophy can occur when administering exogenous HGH (4), increasing the risk of heart disease.
However, there is evidence of HGH having cardiovascular benefits when used in a medical setting, treating patients deficient in endogenous growth hormone (5); thus having a paradoxical effect and causing cardiac atrophy.
Diabetes
HGH has diabetogenic effects related to its metabolism of carbohydrates, causing blood sugar levels to rise and thus increasing the risk of type II diabetes.
Possibly Carcinogenic
There is not enough data to unequivocally state that HGH causes cancer, however Dr. Thomas O’Connor has anecdotal evidence to suggest a possible link between HGH-use and the development of various cancers.
Dr Thomas O’Connor has seen the following cancers transpire in his patients, utilizing growth hormone:

Melanomas
Esophageal cancers
Brain cancers
Heart tumor (single case)
Gastrointestinal tract cancer

Such patients had used HGH for several years in combination with various anabolic steroids, causing suspicion of growth hormone being the culprit. 
Ex-NFL star, Lyle Alzado, also believed performance enhancing drugs (including HGH) were the cause of the brain lymphoma he suffered, sadly leading to his death in 1992.
The concern is that HGH significantly stimulates IGF-1, a surrogate marker for cancer.
IGF-1 is used by medical doctors to detect potential cancer risk and tumor growth in patients.
Thus, by spiking HGH, users may effectively be increasing their own risk for cancer or worsening any existing (unknown) tumors.
HGH Gut

‘HGH gut’ is a term used in bodybuilding to describe the protruding effect of the abdomen, seen in many IFBB competitors today.
This distended effect is indicative of high levels of visceral fat. It is somewhat of a myth that HGH solely causes this appearance, as HGH actually decreases visceral fat, via the stimulation of lipolysis (causing the polar opposite effect).
However, many bodybuilders combine HGH with insulin during a cycle, for more anabolism, due to its efficient shuttling of nutrients into the muscle cells.
They do this because insulin increases IGF-1 receptor upregulation and decreases IGF protein binding 1, thus creating a particularly anabolic environment when synergistically used with HGH (which has IGF-1 stimulating properties).
Insulin however promotes lipogenesis (fat storage) in users, causing a ‘fat’ look to the body, that is evident even in bodybuilders with a ‘low body fat percentage’.
Thus, ‘HGH gut’ can occur after prolonged use, but only with the presence of insulin.
Hypothyroidism
Research suggests hypothyroidism may occur in HGH-users, due to the depletion of: potassium, sodium and phosphorous, causing a T3 (triiodothyronine) deficiency.
This is surprising considering T3 is a potent fat burning hormone, and HGH also stimulates lipolysis (fat loss).
Interestingly, Dr. Thomas O’Connor has not observed any reductions in T3 levels in patients utilizing HGH. Thus, it is possible such a T3-inhibiting effect may only occur in HGH deficient individuals (theory). 
Bone/Tissue Growth
Acromegaly, causing the enlargement of bones and tissues, is common when taking HGH for a substantial amount of time.
One bodybuilder took HGH for 10 years continuously and reported an increase in foot hypertrophy, going from size 12-15 (6).
His skull also enlarged, having previously worn a size 7 3/8 cap and later going up to 7 5/8. He also observed growth in the hands, wrists and stomach.
Gynecomastia
Interestingly, research has shown gynecomastia (gyno) to be a possible side effect of HGH (7).
It isn’t known for certain how breast tissue accumulates in men on HGH, however it may be attributed to elevations in the female sex hormone — progesterone.
Research has shown HGH to stimulate progesterone levels via luteal steroidogenesis (8), thus (potentially) causing gynecomastia in a similar way to deca durabolin.
An AI (aromatase inhibitor), such as anastrozole, may be taken to safeguard HGH-users from gynecomastia, with research indicating it as an effective inhibitor of progesterone receptor expression (9).
Numbness in feet and hands
Numbness of the hands, otherwise known as carpal tunnel syndrome (CTS), may occur on HGH due to it increasing sodium uptake and thus extracellular fluid (water retention).
This excess fluid in the synovial tissue compresses the median nerve, resulting in reduced function (10).
HGH Cycles
When used in medicine to treat intrauterine growth retardation, dosages of 1-3 IU per day are typically used.
When used for performance enhancement purposes, 2-4 IU per day are taken, with a maximum dosage of 6 IU used by elite bodybuilders to promote further mass gain.
HGH cycles usually last anywhere from 6-24 weeks, with 16 weeks being the average duration for a standard bodybuilding cycle.
HGH-Only Cycle

HGH is not typically taken by beginners, but more experienced PED-users, taking their muscle gains to the next level.
Beginners coveting significant muscle size, will typically take bulking steroids, such as: dianabol, anadrol, testosterone or trenbolone. Then after hitting a plateau, they may introduce HGH for further growth/fat loss.
However, if beginners do not want to experience huge muscle gains, but instead milder increases in hypertrophy (size) — the above cycle may be taken.
However, anavar or primobolan are mild steroids that can produce similar results (in a potentially safer manner), with the effects of long-term HGH-use being relatively unknown.
HGH and Testosterone Cycle
HGH and testosterone is a common cycle used to significantly enhance muscle-building, strength and fat loss. Thus, this stack could be used for bulking or cutting.
Testosterone is often taken by beginners as a first steroid cycle, to build exceptional amounts of muscle whilst reducing subcutaneous fat.
30lbs of lean mass is a typical when testosterone is taken by novices.
Adding testosterone to this stack is optimal for users wanting more pronounced muscle gains.

Side Effects
The addition of testosterone will not cause a considerably decline in health, with it being one of the mildest AAS.
There is minimal cardiovascular strain when taking testosterone in moderate dosages (such as 400mg) and it won’t cause any hepatic toxicity, being an injectable.
However, androgenic side effects may occur with the addition of testosterone, such as accelerated MPB (male pattern baldness), acne vulgaris and prostate enlargement.
These adverse effects occur due to heightened DHT levels damaging hair follicles on the scalp and the sebaceous glands becoming overstimulated, resulting in excess sebum secretion (blocking the pores).
Stacking HGH with testosterone will also have a transient effect on testosterone levels; initially spiking during a cycle but then crashing post-cycle. Consequently, low testosterone symptoms can prolong for several months, unless certain PCT medications are taken to restore the HPTA axis.
Note: Testosterone is not suitable for women, due to its androgenic nature.
HGH / T3 / Anavar Cycle
This is a cutting cycle and one of the most potent combinations for rapid fat loss.
T3 (Cytomel) is a powerful fat burning hormone, used as a prescription medicine for treating obesity and hypothyroidism.
Bodybuilders often use T3 to raise their BMR (basil metabolic rate) and enhance lipolysis, maximizing fat burning before a competition.
The gradual tapering of T3 during this cycle (with steady increases and decreases in dosage), is optimal to reduce side effects and to prevent endogenous T3 shut down post-cycle.
Anavar is one of the most commonly used cutting steroids, dramatically enhancing fat loss, whilst retaining (or adding) lean muscle.
The presence of anavar is critical in this cycle, not only from a fat burning perspective, but also to prevent the body from shifting into a catabolic state. T3 can burn muscle tissue as well as fat stores when taken without anabolic agents, thus running T3 by itself is a potential disaster for a bodybuilder.
100mg/week of testosterone can also be added to this stack, to increase anabolism without adding any notable water retention, due to this low dose. Testosterone may be run alongside T3 and anavar for the last 8 weeks of this cycle.

Side Effects
Endogenous T3 levels will become suppressed post-cycle, taking approximately 3-4 weeks to restore back to normal levels. During this time, a person’s metabolism will become significantly slower, making it easier to overeat.
Thus, users must be cautious of this effect and lower their calories accordingly (as some users gain the weight back by eating in a caloric surplus).
Anavar is a very mild steroid, with few side effects reported by bodybuilders. However, a mild alteration in cholesterol levels and blood lipids is to be expected. Bodybuilders often take 4 grams of fish oil to lower LDL cholesterol and reduce any cardiovascular strain.
Anavar is an oral steroid and thus c-17 alpha alkylated, enabling maximum absorption into the bloodstream.
Oral steroids may be convenient, however they are hepatotoxic and thus AST/ALT liver enzymes often rise, indicating stress/damage to the liver. The good news is — anavar is not particularly hepatotoxic, therefore liver inflammation is likely to be minimal when sticking to moderate dosages.
The presence of anavar will also cause some natural testosterone suppression. This won’t be an aggressive shutdown of the HPTA axis, however it may take several weeks for peak testosterone function to return. A PCT may or may not be used, depending on how the user is feeling; in terms of energy, libido and mood.
Note: Women should only use 10mg of anavar for the last 4-5 weeks of this cycle, to prevent masculinization.
HGH Before and After (Without Insulin)

These are the results of a user who ‘blasted’ HGH for 10 days, taking mega doses of 16 iu per day. Blast and cruise is a method sometimes utilized by bodybuilders, involving long-term drug use (rather than cycles).
To overcome a plateau or to maximize gains in a short period of time, they will significantly up the dosage, known as a ‘blast’. This user experienced notable increases in muscle hypertrophy and fat loss from this protocol.
Long-term use of AAS or HGH however can lead to the shut down of the endocrine system and thus is not recommended. 
HGH Before and After (With Insulin)

We cannot confirm whether this bodybuilder has used HGH/insulin, however these results are typical when combining these two drugs together.
He has experienced noticeable muscle growth, a decrease in subcutaneous fat, more notable muscle definition and vascularity.
However, he also displays higher levels of visceral fat, hence the increased protruding of the midsection (known as HGH gut).
HGH Before and After (Female Results)

This before and after picture is the result of long-term HGH use (several years of injections). This female user administers HGH every day for weight loss and anti ageing benefits, however the dosages utilized are unknown.
HGH For Women
Women are limited significantly in regards to what steroids they can use, as many compounds cause virilization symptoms.
However, masculinization does not occur on HGH, as it does not elevate androgen hormones, such as free testosterone.
Therefore, women can successfully use HGH to burn fat and enhance muscle tone, without forming male characteristics.
It may also be argued that HGH’s effects are more desirable for women than men, in regards to: anti-ageing, fat loss, hair, skin and nail health.
However, one downside with HGH for women, is bone and tissue enlargement (with long-term use). Females are inherently the smaller sex, thus the reality of their feet, hands and skull growing larger may not be desirable. Whereas for a man this may not be troublesome.
FAQ
Is HGH Legal?
HGH is legal when prescribed for medicinal purposes i.e. dwarfism or a HGH deficiency that greatly impacts overall well-being.
However, HGH is illegal for cosmetic purposes i.e. buying it on the black market to lose fat and build muscle.
This is due to it being included in the 1990 anabolic steroids control act, meaning non-medical distribution or possession is a federal crime.
How to Get HGH?
If a person is deficient in HGH, they may be prescribed it by their doctor.
However, if a bodybuilder wants HGH to build muscle, then he/she will buy it from the black market.
People find dealers by asking around at gyms, or buying from websites online.
Users can purchase pharmaceutical or UGL (underground lab) products on the black market.
Pharmaceutical HGH is formulated in a certified lab and is sometimes sold (illicitly) by someone who has been medically prescribed this drug.
UGL HGH is typically formulated by someone with zero medical expertise or qualifications and is synthesized in a non-certified lab (usually being their own home).
UGL HGH is considerably cheaper, however it poses more risks, due to hygiene issues or possible contamination.
With UGL products, there is also a chance of the product being diluted or a counterfeit.
A typical scam on the black market is to label hCG (human chorionic gonadotropin) as HGH, with both compounds sharing a similar visual resemblance. HCG is a female pregnancy hormone, but is sometimes used by bodybuilders during a PCT to stimulate endogenous testosterone production.
Bodybuilders can test the legitimacy of their HGH somatropin product, by taking a pregnancy test a few days into their cycle.
Bodybuilders will administer an injection at night, then the following morning take a pregnancy test. If positive, it indicates a counterfeit product, with hCG being detected.
How Much Does HGH Cost?
HGH can cost $4,000 and upwards per month, even when utilizing lower dosages for anti-ageing purposes.
Will HGH Show Up on a Drugs Test?
WADA (World Anti-Doping Agency) and the IOC (International Olympic Committee) list HGH as a banned susbstance, thus athletes may fail drug tests if caught with HGH in their system.
However, the accuracy of such tests have been questioned by athletes and elite doctors, including Dr. Thomas O’Connor, who branded them as ‘unreliable’ (11).
However, standard drug tests for the army, police and other employment, do not typically test for HGH or anabolic steroids.
This is because such tests are expensive, thus general tests are used to detect recreational drug-use, such as: marijuana, cocaine, opiates and amphetamines.
Steroids vs HGH
HGH is an inferior muscle-building compound, compared to most anabolic steroids.
Thus, its effects on body composition are more mild.
HGH is not going to cause as much cardiovascular risk compared to steroids, as it doesn’t cause significant fluctuations in LDL/HDL scores.
HGH is not hepatotoxic, however oral steroids are damaging to the liver (due to c-17 alpha alkylation).
HGH has much less risk of causing gynecomastia, due to no aromatization activity (converting testosterone into high amounts of estrogen). Gynecomastia remains possible on HGH due to the elevation of progesterone, however it is rare.
HGH does not cause androgenic effects, as there is no 5a-reductase conversion of testosterone into DHT. Thus, acne, oily skin, male pattern baldness and prostate growth may occur on steroids — but not with HGH.
HGH is generally administered via injection, however several anabolic steroids are available in oral form.
HGH does not produce virilization in women, whereas many anabolic steroids do.
HGH increases collagen synthesis, resulting in anti-ageing effects, whereas steroids can decrease collagen and accelerate ageing.
HGH does not require a PCT, with endogenous levels recovering quickly. However, many steroids do require a PCT, due to significant damage to the HPTA axis.
In terms of cost, anabolic steroids are a fraction of the price of HGH.
HGH when used by itself decreases visceral fat, whereas many anabolic steroids increase visceral fat (and bloating of the midsection).
HGH Pros and Cons
Pros:

Burns fat
Builds lean muscle
Anti-ageing
Improves hair, skin and nail health
No PCT needed
Does not cause virilization in women

Cons:

Increases risk of type II diabetes
May increase the risk of cancer
Very expensive
HGH gut possible (when used with insulin)

For bodybuilding purposes, HGH is often not worth the risk, with it only producing mild to moderate results.
Also HGH is very expensive, making it very costly to run in lengthy cycles.
It is also worth noting that moderate fat loss and muscle gains are possible to achieve naturally, with effective training and diet.
However, HGH may be more desirable for an elite bodybuilder who has plateaued and needs to add another 10-15lbs of lean muscle to win their pro card.

Melle Mel has no problem weightlifting and training drunk.
Melle Mel is most famous as a rapper and member of Grandmaster Flash and the Furious Five. But he is also known still in his later years for his impressive physique and dedication towards bodybuilding. He doesn’t compete – but has a passion for bodybuilding. But one surprising admission he made during our conversation is that he often trains drunk. Not only that – but it doesn’t negatively affect his performance. In our latest GI Exclusive interview, Melle Mel details why he trains drunk and how he is able to still maintain a muscular physique.
Melle Mel is used to the party and hip hop lifestyle. It’s what he’s known for majority of his life. So it might come as only a slight surprise that even to this day, he parties hard at night. So much so that he is sometimes still drunk the next day. He doesn’t get hangovers, he just stays drunk into the morning until it wears off.

The problem with that is he often trains in the morning. Well, perhaps it’s not really a problem, at least not according to Melle Mel. He claims to have no issue training drunk at all. In fact, he is still able to train to full capacity and maintain his physique.
We asked him how he pulls that off, as alcohol not only dehydrates the body, but also injects a lot of carbs that could have a negative impact on a person’s physique. Melle Mel claims that there are two reasons he is able to train while drunk. One is due to his familiarity with the party lifestyle his entire life. The other is due to not consuming carbs in his regular diet (except for the alcohol).
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Watch our latest GI Exclusive segment with Melle Mel above!
This allows him to have fun, enjoy life, and still maintain a muscular physique. He’s able to train effectively in the gym because he mentally is used to operating successfully while drunk. He admits that this is not something other people should do. It’s a unique situation to his lifestyle. He knows that genetically and simply through normal life experience – that people should not train drunk in the gym.

Surprisingly, Melle Mel has the opposite opinion about marijuana and training in the gym. It’s been more openly discussed how bodybuilders find it helpful to train while high. Melle Mel doesn’t see how that’s possible. From his experience smoking weed, he can’t see effectively training at all. Again, he admits that every person and body is different.
Melle Mel hasn’t smoked marijuana in quite a while. He’s not sure if weed simply has changed over the years or if his personal reaction simply doesn’t work for training. So as it stands now – for Melle Mel, and perhaps only for Melle Mel, drinking is his preferred drug of choice for working out.
You can watch Melle Mel go into full detail in our latest GI Exclusive interview segment above!

4 Overrated Exercises For Hypertrophy
With an endless stream of exercises to choose from, there’s bound to be some crappy exercises. Unfortunately, sometimes these exercises are popular ones, but popular doesn’t necessarily mean effective, particularly for hypertrophy.
No exercise can do it all and for the goal of getting jacked, some are beyond overrated.

And this is relevant because most people train to look as aesthetic as possible. They want to take their shirt off and have the opposite sex gawk over them like a group of college girls seeing Chris Hemsworth shirtless.
So your exercise selection to make this a reality is vital, not only in what you choose, but you don’t choose.
Here are 4 exercises you should probably stop doing if the goal is maximum hypertrophy.
1 – Barbell Deadlifts
Yes, we’re starting this list off with the most controversial choice and not for the sakes of being controversial. It’s simple biomechanics and common sense.
Hypertrophic mechanical tension is generated when muscles contract across a range of motion as they change lengths.
The only muscles that produce force while changing lengths during deadlifts are the glutes, hamstrings, and quads.
The glutes and hamstrings don’t have their full range of motion while the quads have a piss poor range of motion on this exercise. The load of deadlifts also force other muscles like the back to stabilize which increases fatigue.
This is why deadlifts shouldn’t be considered a back exercise. Your back is stabilizing the movement not producing force to move the load.
But to make a long story short, you accumulate lots of fatigue with minimal stimulus. So for anyone with their lifting straps and chalk in a bunch, I’m not saying deadlifts produce no hypertrophy, but the cost to benefit ratio is awful.
The deadlifts trains so many muscles that nothing truly gets stimulated well. This goes for both conventional and sumo.
A better exercise would be the RDL which fully stretches the hamstrings while loading the glutes well. For the quads, any knee dominant movement would be better because relying on a hinge exercise like deadlifts for quad development is like relying on a match to keep you warm during a blizzard.
2 – Barbell Back Squats
If you’re already getting triggered by this list, you should assess your bias with gym culture. Gym culture is filled with powerlifters who influence common exercise selection, but remember, everybody’s got different goals.
Powerlifters have to barbell deadlift and barbell back squat to train those movements. If you’re maximizing hypertrophy, neither of these exercises are necessary or optimal despite their popularity.
The back squat has many of the same of pitfalls of deadlifts. In addition, the back squat is loaded on your back so it has to stay over your center of mass. This means that based on your limb length, your mechanics have to bend a certain way or else you’d tip over and become a viral video.
In other words, the exercise doesn’t cater to your mechanics. Your mechanics have to be molded to the exercise. Not a good thing.
This means many lifters will find the barbell back squat not sufficiently stimulating for their quads, glutes, or either like it should.
Low back and core fatigue is also high in this exercise which can limit the targeted muscles reaching high levels of tension.
Think about a set of barbell back squats for 10. By the time you get to rep 8 or 9, your low back might fatigue sooner than your quads and glutes. And last I checked, you’re trying to grow primarily your quads and glutes with squatting exercises.
To fix this issue, a good leg press or hack squat machine are better alternatives. So the sooner, you can give up the ego stroking barbell squat 1-RM that you like bragging about, the sooner you can actually grow your quads and glutes.
3 – Combination Exercises
Combo exercises make me want facepalm myself so hard that my prefrontal cortex gets bruised. These are exercises where you do 2 movements patterns in alternating fashion within the same set.
So think of a lunge combined with a curl or a squat with a press.
These exercises are piss poor for hypertrophy. The stimulation between movement patterns will always be uneven because one exercise will limit the other.
For example the most weight you can curl will not be sufficient to stimulate your lunge. Not to mention, by doing 2 movement patterns, you’re accumulating more unnecessary fatigue especially within the cardiovascular system.
Ever do barbell thrusters? They simply get you tired, but they don’t stimulate your lower body as well as squats and they don’t stimulate your upper body as well as overhead presses.
By attempting to do 2 things at once, you end up doing neither well. Recovery resources are simply being wasted.
4 – Farmers Carry
Farmers carry are a deeply popular exercise. The idea is that they build real world strength because you’re lugging around heavy weights. For starters, what the heck is real world strength? Does that mean every other exercise builds fake world strength?
To be fair, farmers carry like every other exercise on this list has it’s uses, but it is not a hypertrophy exercise.
Many people call this a trap dominant back exercise. That’s laughable because the traps don’t change length during this exercise. They hold the weight isometrically in the lengthened position.
In addition, your forearms, spine, core, and cardiovascular system are being challenged which accumulates massive amounts of fatigue.
Are you starting to see a theme with every exercise on this list? They provide a suboptimal stimulus while charging disproportionate fatigue. It’s like paying $11 for small soda at Disneyland when you can get the same soda for a fraction of that elsewhere.
For better trap exercises, do different shrug variations. Be sure to use various angles to hit all the trap regions sufficiently.
Pick the Right Tool for the Job
All of these exercises have their own uses. I’m not saying they’re bad exercises, well maybe combo exercises are, but back squats, barbell deadlifts, and farmers carry have plenty of uses and benefits, but they are still overrated for hypertrophy.
When transforming your body and maximizing muscle growth, you should limit the volume of these exercises or simply find better alternatives.
Everything on this list simply has a highly unfavorable cost to benefit ratio when it comes building muscle. It may be hard to believe, but I encourage you to be extremely selective about your exercise selection because if you don’t, you’ll simply do popular exercises that might not be the right tool for the job.

Check out this workout from Christian Guzman for some real strength and size.

Table of Contents

It’s important for us to take advice from those who have gone before us. For us bodybuilders and strength sports athletes, our workouts, our diet, and our supplements are everything. It’s how we get through the day, stay healthy and well, and work to see massive growth in our own physique and strength. Training is hard, it’s no secret. But listening and learning from professionals and those experts in the field is vital for our growth and should never be overlooked. This workout from Christian Guzman is one to give you great workouts with specific exercises so you see those gains unfold.

A good workout strategically placed in our day can boost not only our gains and optimize training and performance, but it can work to give us that boost we want most in our everyday life. Feeling rejuvenated after a workout is a great feeling, one to make us feel accomplished and to feel like we’ve done all we can on that day to boost growth. With so many fitness personalities online, it can be hard to weed through the nonsense, but a knowledgeable fitness guide like Guzman can help get us there and give us hope that not all that we read and see online isn’t the truth.
Let’s take a look at this workout from Christian Guzman. A mix of great upper and lower body exercises, Guzman puts us into the spotlight just how to maximize everything we need to be effective. He’s living proof this workout can work wonders for your gains.

About Christian Guzman
Christian Guzman is a fitness model, personal trainer, and entrepreneur who has amassed a massive following on social media, from Instagram to YouTube, creating great content to help people better their lives in order to see the gains they want most. He started lifting heavy as a teenager and never looked back, working to build a shredded physique built for those not worthy to envy.
With his online presence, he works to offer advice, workout routines, and meal plans to help get you on track to be what you want to be. This workout from Guzman is one to help get you through the week with a great set-up so all you need to do is execute.

Christian Guzman Training Routine
What you’ll get from this workout plan by Christian Guzman is one to challenge your upper and lower body for those desired gains to unfold. While there are only a small selection of workouts here, you’ll notice the amount of sets and reps are higher than maybe you’re accustomed to. Take some time in between sets to collect yourself before diving back in but push yourself with this so you see that massive strength and size start to unfold.

For those looking to give that extra boost, try something like drop sets to target deeper muscles or work on mind-muscle connection to enhance those gains. While many of these are isolation exercises, they will work to force your body to adapt to certain loads as fatigue may set in faster. Confusing your muscles and working until failure can be effective if done correctly so make sure proper form is used, but don’t be afraid to really push yourself and get the results you want most.
Day 1 – Chest Workout

Exercises
Sets
Reps

Incline Dumbbell Press
5
10

Standing Cable Flyes
5
8

Incline Barbell Bench Press
5
8

Bodyweight Dips
4
12

Day 2 – Leg Workout

Exercises
Sets
Reps

Barbell Squats
5
5

Leg Press
5
8

Lying Hamstring Curls
5
10

Leg Extensions
5
10

Standing Calf Raises
5
12

Day 3 – Back & Biceps Workout

Exercises
Sets
Reps

Lat Pulldown
5
10

T-Bar Row
5
10

Standing Dumbbell Curl
5
10

Cable Reverse Grip Curl
5
8

Day 4 – Shoulder Workout

Exercises
Sets
Reps

Dumbbell Lateral Raise
5
10

Bent Arm Dumbbell Lateral Raise
5
12

Seated Dumbbell Press
5
10

Reverse Cable Crossover
5
8

Featured Supplement
Christian Guzman uses his own line and choice of supplements to really work for his benefit when it comes to improving all areas of his training. What supplements do are just what the name offers. They supplement nutrients and supply you with the right ingredients throughout the day to give you the best chance at seeing growth. Protein powders, pre-workouts, multivitamins, and fat burners are some of the more common examples of supplements that will work to give you a serious boost.
But we wanted to share with you a great testosterone booster, one to improve wellness and vitality and work to boost levels of testosterone so you never worry about suboptimal levels again.

Centrapeak

Centrapeak is a great testosterone booster to increase vitality for improved physical condition and mental strength. Designed to help testosterone and cognitive wellbeing, this product will increase T levels to boost energy levels, build strength, enhance libido, and increase your confidence. With researched backed and clinically dosed ingredients, Centrapeak offers a unique and effective formula. With 14 total ingredients, Centrapeak works to help you achieve your peak as the best testosterone booster for a blended formula to boost your testosterone levels naturally.
Price: $69.00
Check out our individual review for Centrapeak here and see where it falls on our list of the Best Testosterone Boosters here!

Check out our list of the Best Bodybuilding Supplements here!

Wrap Up
These workouts from Christian Guzman will work to give you the best chance at working hard both in the gym and out of it. Having a great routine is one to never overlook and this will prove to be a huge pay off by taking great advice from someone who has gone before you. From upper and lower body exercises all geared towards maximizing strength and size, you absolutely can’t go wrong with these workout. Christian Guzman is an online personality who knows what he’s talking about and seeks to help those get that shredded aesthetic they want most. Give this workout a try and see what it can do to really boost your gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Christian Guzman Instagram & Centrapeak

After a strong number one debut on iTunes, Strength Wars: The Movie lands top spot on Google Play.
Last week we reported that Strength Wars: The Movie hit number one on the iTunes charts in the United States and in the United Kingdom. The film became a quick crossover hit for the bodybuilding world. Now, the film has just hit another milestone ranking number one on Google Play in the sports charts.
Strength Wars: The Movie features eight athletes all battling for the crown of world’s strongest athlete. The battle does not hold back based on athletic discipline. It faces off Strongmen vs bodybuilders vs powerlifters and beyond. Starring Larry Wheels, Blaine Sumner, Terron Beckham, Anabolic Horse, Leonidas, NDO Champ, Big Neechi, and Jerry Pritchett – this is the biggest event in Strength Wars history.

That star power and hype behind the biggest Strength Wars battle in history paid off. The film currently sits at number one on the Google Play sports film charts.

Unlike the traditional episodes of Strength Wars, the film follows eight athletes in their home towns and countries. It dives into their lives, backstory, and training as they prepare to compete in the Strength Wars tournament. The tournament itself is a three day event back to back. No rest days. Full elimination challenge.
Athletes old and new come together for a battle that can only be described as intense savagery. Anabolic Horse and Leonidas are veterans of the Strength Wars arena. Whereas popular strength athletes such as Larry Wheels and Blaine Sumner have never competed. Though each of these eight athletes are elite among the strength world – those who have not competed in Strength Wars don’t quite now just how mentally prepared you need to be.
Part lifting competition, part marathon – Strength Wars puts together lifting courses that are meant to be competed as a race. So not only is strength vital but endurance is key. It’s a whole new beast compared to virtually every other strength sport. It’s not for the faint of heart.
Official synopsis below:
Introduced in 2012, Strength Wars pits two muscle and strength athletes from different sports such as Bodybuilding, Powerlifting, Strongman, and Cross Fit against each other, by competing in a collection of strength exercises to determine an ultimate winner. Now in 2020, Strength Wars gets the feature film treatment with the biggest strength tournament in the competition’s history.
Welcome to Strength Wars: The Movie.
Directed by Vlad Yudin (Generation Iron series, The Hurt Business, Dorian Yates The Original Mass Monster) and produced by Edwin Mejia Jr., the film will feature an all-star cast including Larry Wheels, Anabolic Horse, Terron Beckham, Jerry Pritchett, Blaine Sumner, Big Neechi, Leonidas Arkona, and NDO Champ. The film will increase the stakes, transforming the 2v2 battles into an eight person tournament where only one can stand tall as champion. The film will also dive deep into the lives of each competitor across the globe as they train and prepare for the Strength Wars tournament.
In January 2019, the Generation Iron Network announced that it had acquired the Strength Wars brand and planned to bring the competition show to a larger audience. Later that year, they announced that production had begun on a feature film documentary.
Strength Wars: The Movie is available now on digital. You click here or the banner below to order today.

Iain Valliere gets into beef with Blessing Awodibu.
It seems like everyone has beef with Blessing Awodibu these days. The popular bodybuilding figure hasn’t even made his IFBB Pro League debut yet and is getting a ton of attention. This time it looks like beef has sparked between Blessing and veteran pro Iain Valliere.

Beef in bodybuilding is great. Why? It sparks a great deal of interest and gets people excited for for competition. Blessing Awodibu is proving to be the kind of personality that can drive interest and bring even more eyes on the sport.
The beef between Blessing and Iain Valliere was sparked by social media post below.
@blessing_awodibu going after @iainvalliere now…?Iain’s comment was on Blessing’s update (swipe); Blessing commented on the same post.You can also find the individual photos in slides 3 & 4. Iain’s photo was taken at the 2020 Mr. Olympia while Blessing’s was taken at the 2017 Arnold Europe (where he earned his pro card.)

The Bodybuilding Community Responds
From there a bunch of well respected names in bodybuilding began to chime in. Valliere’s brother-in-law and Classic Physique Olympia champion Chris Bumstead followed up.
Terrence Ruffin, another Classic Physique competitor, also gave his two cents.
Even Phil Heath got in on the fun.
But Blessing Awodibu wasn’t finished. He had even more choice words for Valliere.
While some people have been upset with Blessing Awodibu after this confrontation, it has to be noted that Iain Valliere did spark things with a critical comment on former’s physique. While Blessing may have been harsh in his comeback, the man is free to defend himself.
With the Indy Pro right around the corner, Blessing Awodibu will have the chance to prove if he’s the next best thing or not.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

Wesley Vissers explains the single most challenging part about being a pro bodybuilder.
To be a pro bodybuilder, or any kind of pro athlete really, requires great sacrifice and hard work. No one says that it’s easy. But the passion and desire behind the sport is what drives these athletes to be great. There’s no question that many factors of bodybuilding are challenging compared to a “regular” person’s lifestyle. But what is the absolute hardest part of bodybuilding above all else? In our latest GI Exclusive interview, Wesley Vissers details the hardest part of pro bodybuilding.
Training until your limbs feel like they are falling off is challenging. Eating a strict diet to build massive muscle while also staying lean is challenging. Standing under the hot lights and posing dehydrated for minutes at a time is challenging. These are all things every single pro bodybuilder needs to do to become successful. But what is the single hardest part of pro bodybuilding?

That’s the question we asked Wesley Vissers during our video interview. Each person’s answer is likely different – but for Wesley the answer came very easily to him. Wesley Vissers believes the hardest part of bodybuilding is the all-consuming daily investment required to succeed.
Wesley Vissers admits that he loves every second of it. But it’s a lifestyle that is much better suited to being alone. Vissers has a wife and a child. He has a life outside of his passion in bodybuilding. That life is constantly at odds with the daily demand required to be a pro bodybuilder.
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Watch our latest GI Exclusive segment with Wesley Vissers above!
You’ve likely often heard of what a bodybuilder’s mood is like in the final weeks leading u to a show. They become moody and isolated. Due to how strict and grueling contest prep becomes – it’s hard to have any sort of normal social life. You can’t just simply go out to dinner. You can hang out and have a drink with friends. You barely have enough energy to stand let alone be engaged with another person fully.

Some bodybuilders deal with this by being alone. Some have admitted that they are hard or impossible to be around when prepping for a show. Others find support in a family and friends that understand the toll contest prep takes – and are able to stand by and not take it personally.
Regardless of what situation a person has – the complete dedication required by pro bodybuilding leaves little room for anything else. It’s quite possible to be passionate about more than one thing your life. Bodybuilding makes it hard to be passionate about anything else. It simply commands too much mental energy and hours of the day.
This is the constant push and pull pro bodybuilders like Wesley Vissers need to deal with. It’s hard on Wesley due to his passion for his wife and child. It’s hard when you need to make a choice between pro bodybuilding and family.
That doesn’t mean it’s doomed to fail. It just requires even more mental energy and effort on all parties. For Vissers, it seems to work. But that doesn’t mean it isn’t challenging. It’s the hardest part for him.
You can watch Wesley Vissers go into more detail by watching our latest GI Exclusive interview segment above!