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Kris Grethin’s Shoulder High Repetition Workout

Kris Grethin’s is one of Bodybuilding.com’s biggest stars having demonstrated the fantastic ability to transform his body through his progress pictures.

 

Kris explains that one of the questions he receives most commonly from fans and followers, is why he recommends high repetitions so often when training. The answer, he says, is that the high volume combined with some lower repetitions enables him to train both types of muscle fibre. By playing with cadence you can involve both fast twitch and slow twitch muscle, and it’s by training both that you can ensure the maximum growth.

 

Listen to the man, he knows what he’s talking about!

 

Click Play the Video Below to Check out the Awesome Workout:

 

 

 

And to demonstrate, he’s concocted this mean shoulder workout for you to demonstrate what he means. It goes like this…

 

Smith Machine Shoulder Press: 2 warm ups, followed by 3 sets of 10-12

Using a smith machine is ideal when training with high volume and high weight, as it enables you to avoid losing form and causing an injury. Again, both are good, but the key is to mix things up. The regular shoulder press is an ideal compound movement for working all three deltoid heads and getting a pleasing hormone response. Use a bench and stay seated through the reps.

 

Smith Machine Shoulder Press (Behind the Neck)

Now using the same machine but switching behind the neck by pulling the bench forward. Don’t let the bar touch the shoulders and you’ll avoid injury. This will help to alter the angle of the weight and will engage the rear (posterior) deltoids more.

 

Machine Side Raises: 4 sets of 8-10

Side raises are fantastic for training the lateral deltoids which is the secret to building wide and imposing shoulders and that great V silhouette. If you have a side raise machine at your gym then this is a great way to really isolate the medial deltoids and increase the weight. If not, then you can always use dumbbells or cables to the same effect.

 

Smith Machine Shrugs: 3 sets of 18-20

Shrugs will hit you hard in your traps, which maybe count partly as back, but they sure do make your shoulders look bigger and the movement will engage the deltoids (particularly the anterior delts) too; so they make as much sense here as anywhere else. Kris keeps this movement short moving straight up and down rather than rounding out the shoulders as he goes. He also uses a strap to avoid being limited by his grip and endurance.

 

Machine Rear Raises: 7 sets of 15-17

Lastly we’re going to finish on rear raises, which is another name for reverse flyes. This will target the rear deltoids which too often get forgotten. Rear delts, similar to the traps, tend to respond very quickly to training and adding a high volume exercise like this at the end of your shoulder sessions will see you quickly build more rounded deltoids.

 

Remember, keep the intensity high through the whole thing and give it your all. In no time your shoulders and traps will be swollen to epic proportions.

 


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A Killer ‘DTP’ Chest and Back Workout from Kris Gethins

What does ‘DTP’ stand for? Dramatic Transformation Principle. And if you like the sounds of that, then read on and you can start seeing some serious changes yourself…

 

The chest and back are two of the largest muscle groups in the upper body, which makes a serious chest and back workout a fantastic way to trigger that hormone response and accelerate growth.

 

Oh, and by the way, it’s probably not what you’re used to…

 

Click Play the Video Below to Check Out this Excellent Workout:

 

 

The Idea

This workout is made up simply of four exercises. Each time you’re going to be training using two of those exercises in a superset fashion meaning that you’re moving straight from one to the next with no fashion. The pecs and back are effectively opposite muscle groups in terms of their function, so they work well when superset in this fashion.

 

Meanwhile the rep ranges are also going to be rather different. Here you are going to be starting on a high 30, moving down to 20, 10 and then two lots of 5. This ensures you engage every last muscle fibre and really trigger the maximum possible growth.

 

That’s for the first superset, while in for the latter you’re going to be doing the opposite, starting with two 5s then working up through sets of 10, 20 and 30. Those are drop sets and pyramid sets for a truly exhausting workout that will test your endurance and change up your metabolism.

 

The Moves

Incline Dumbbell Press Superset With Bent Over Lateral Rows

 

To start you will be using an incline press in order to work the upper chest and to slightly bring in the shoulders.

 

Pressing dumbbells meanwhile will allow you to really bring the arms back and to train with perfect symmetry so as not to let one arm work more than the other.

 

You are going to be super-setting this with bent-over lateral rows. For the bent over rows you’ll again be using dumbbells in a bilateral manner, bringing your elbows up by your sides all the way on each rep. Don’t be afraid to use a little momentum to see you through each repetition and remember to protect your back as you do.

 

Flat Press With Bent Over Rows (Arms to the Side)

Now you’re going to move on to presses on a flat bench. This will allow you to train the middle and lower portion of the chest more in order to avoid missing anything. For the start of the workout, use heavier weights and move down as you get towards the end and start training in higher volume.

 

You’ll notice that the second portion of this superset is once again a bent over row. The difference is that this time you’re bringing your elbows out so as to engage the traps as well in the movement as well as the posterior deltoids. This is all about form and making sure you really feel the muscles working that are meant to be working.


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8 Minute Ab Workout Devised by Jamie Alderton

Everyone wants great abs, and if you’re a bodybuilder then the abs are what will really round out your physique and make you look ripped and healthy rather than just ‘hulking’. Unfortunately though abs are also one of the least enjoyable and most difficult muscle groups to train. That’s because you can’t ‘lift’ anything with them (unlike the arms) and it’s because training them can sometimes be uncomfortable and cause stomach pain.

 

Jamie Alderton from Team Grenade has the answer with an 8 minute workout for the abs that’s super-efficient and will provide you with adequate training even in this very short time frame.

 

Click Play the Video Below for this Incredible 8 Minute Ab Workout:

The Rules

How is this possible? Simple: the workout consists of only four exercises, but no rest…

 

Those four exercises are ‘half sits’, ‘leg raises’, ‘plank’ and ‘knee crunches’. Each one is to be performed for a total of thirty seconds following straight on from one another. Once you reach the end of one, you will go on immediately to start training the next. When you get to the end of the last exercise after two minutes, you simply carry on from the beginning again.

 

In total you’re going to perform each exercise four times, but the constant movement will ensure maximum time under tension, maximum microtears and ultimately maximum hypertrophy.

 

The Moves

To ensure you perform this correctly, let’s take a look at each of the exercises in detail.

 

Half Sits

Half sits are sit ups that you perform by getting into sit up position, but then just sitting up half way while keeping your arms straight to avoid helping yourself by generating momentum.

 

The great thing about half sits is that they force you to focus on the point of the movement that provides the most resistance. At the same time, you’ll be performing partial reps, which means you need to stop yourself mid movement, which itself requires power and control.

 

Leg Raises

For your leg raises you’re going to lie flat on your back and raise your legs up slightly. This is a great exercise for training the lower portion of the rectus abdominis which often gets overlooked.

 

Plank Position

Plank position is a crucial movement in this routine as it’s essentially your chance to rest and recover while still keeping the heat on and making the whole thing fast and intense. Plank position is great for training the transverse abdominis – the band of muscle that surrounds the rest of your core providing stability and helping to pull your abs in. Training this area will strengthen your core, support your posture and give you flatter abs.

 

Knee Crunches

Lastly you’re going to get into press up position and then raise your knees one at a time up to your elbows. Because these focus on one side at the time they’re great for involving the obliques which make this into a fantastic routine for hitting the whole core.

After eight minutes you’ll have no question in your mind that this is more than enough time to get a fantastic abs workout. Give it a go!


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Neil Hill’s Back and Biceps Workout

The back and biceps make a great combination for a pull workout as there are many exercises that target both muscle groups at the same time. These include moves like the lat pull down, the chin up and rows of all kinds.

But while there are many exercises that will train both the biceps and the lats, there’s still an art to selecting the right ones that will complement each other nicely and which will really provide you with the challenge you need in order to stimulate growth. That’s exactly what this workout from Neil Hill will do.

 

Click Play the Video Below for this Amazing Workout:

 

Wide Grip Lat Pull Down

Warm up sets: 3-4

Sets: 3-4

Reps: 12-14

That’s a lot of reps and a lot of sets and that makes this right away into a killer workout for the lats. Neil recommends bouncing into the movement slightly in order to get a stretch, and stresses the importance of squeezing the working muscles as you repeat. He also recommends doing proper stretches before getting into the workout to avoid injury.

T-Bar Row (Rest Pause)

Warm up sets: 0

Sets: 2

Reps: 12-14

Still with relatively high repetitions and keeping the focus firmly on the lats, the t-bar row is once again to be performed while squeezing those lats and making sure to pull the weights all the way up.

Neil makes this even more challenging by incorporating a rest-pause. This means you need to hold the weight and pause with arms extended after every second rep. This will remove the momentum that can otherwise help you through the movement and it will give you an additional static hold to challenge your endurance.

Seated Cables Rows

Warm up sets: 0

Sets: 3

Reps: 12-14

Seated rows are another exercise that will really target the lats and after those last two sets, you’re really going to feel it. Contract and squeeze at the top.

As with the t-bar row there’s no need for warming up as the lats have already been working so much. Towards the end, really try leaning back into that movement and maybe incorporating a little rest-pause.

Back Pull Deadlift

Warm up sets: 0

Sets: 2

Reps: 12-14

The deadlift is a fantastic compound movement that will really trigger that hormonal response. Hre you will be resting the bar just above ground level to really focus on the latter portion of the movement. Use a challenging amount of weight (bearing in mind that wide rep range) and use a semi-bounce against the bars to keep up the momentum and the intensity.

Standing EZ Bar Curl

Warm up sets: 1

Sets: 3

Reps: 12-14

Now shifting focus to the biceps, use a short warm up set then get straight into this movement. Really focus that effort onto your biceps which should already be tired.

Standing Dumbbell Curls

Warm up sets: 0

Sets: 3

Reps: 12-14

Lastly you’re going to finish with some basic bicep curls. You should find at this point that your biceps are already exhausted, though feel free to adjust the weight and sets as necessary to really seal the deal.

 


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Why Saturated Fats Are Good for Your HGH Levels

Conventional wisdom has long been telling us that saturated fats are no good for us. The word ‘fat’ of course comes with negative connotations and saturated fats are also known to be high in calories. Add in a link with high cholesterol and you have a few very good reasons to avoid putting saturated fat in your body.

 

Only it turns out that most of this information is wrong – and actually saturated fat is not only very good for us but also a very powerful tool for increasing HGH levels. Read on and we’ll look at why this is the case and why saturated fats should be an important part of any bodybuilder’s diet. If you’re currently eating your egg whites and throwing away the yolks… well then stop it.

 

saturated fatsSaturated Fat Isn’t Bad for You

The first thing to be aware of is the simple fact that saturated fat isn’t bad for you. Many of us think that it is, but in fact saturated fat has been shown in more recent studies to raise good cholesterol (HDL cholesterol) rather than the bad stuff. Only trans fats negatively impact on cholesterol.

 

The other point to consider is that saturated fat doesn’t really contribute to weight gain. Although it’s high in calories, those calories take longer to get broken down by the body which means you end up with a slow and steady release of energy rather than a sudden spike leading to a surge of insulin and the fat storage.

 

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How Saturated Fat Helps Growth Hormone

So what has this all got to do with growth hormone? Well first of all, saturated fat can actually be used to aid with weight loss by satiating appetite in the long term. As body fat causes you to produce less testosterone and growth hormone this can be very helpful.

 

Furthermore, saturated fat will help you to make better use of the protein in your diet. That’s because it helps you to absorb the amino acids more efficiently which triggers the production of testosterone, growth hormone and insulin-like growth factor. If you are eating the egg white without the yolk then, you won’t be absorbing that protein as well as you otherwise would and you thus won’t be making as much use from it.

 

On top of all this, fats and cholesterol are actually used to create hormones – including anabolic hormones. They also support brain function (the brain is 60% fat) thereby helping you to feel more relaxed and to produce less cortisol and other stress hormones. Fat can even aid sleep which is when growth hormone production is at its highest and the pituitary glands are working the most.

 

All in all, more saturated fat in your diet will have the precise opposite effect as many people think it will. Rather than making you flabby and unhealthy it will help you to become leaner, healthier, more focussed and generally a much better bodybuilder/athlete all around. Stop throwing away that yolk!


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Why Alcohol Will Damage Your HGH Production

Most of us enjoy a tipple every now and then. Whether you’re someone who likes to drink in the evening after work to cool down, or whether you just like to have a big night out every now and then, it’s hard for most of us to imagine living completely without alcohol.

 

That said though, if you’re a bodybuilder then you at least need to be aware of just how much damage you might be doing to yourself with your beer and wine. Alcohol is actually damaging for your health in more ways than you probably realise and in particular it can be devastating for your growth hormone and testosterone production. Read on and we’ll look at why bodybuilders need to be wary of their alcohol consumption and why it’s so disastrous when it comes to your HGH levels.

 

Demon in a Bottle

alcohol2The first thing that many bodybuilders and athletes should be aware of when drinking alcohol is that it’s very high calories and will lead to rapid weight gain. Now many weightlifters are under the false impression that it’s actually the drinks themselves that will make them fat – as in they presume it’s either the beer or the wine that is going to add the calories, or that it’s whatever else you’re drinking. They thus think that they can then stick to drinking spirits without sugar added and that they’ll be fine… but alas this isn’t the case.

 

In reality it’s actually the alcohol content itself that will trigger weight gain, meaning that there’s no drink you can enjoy without potentially gaining weight. And as you may know, weight gain results in lower production of both growth hormone and testosterone.

 

In the short term, alcohol will raise your blood sugar level (which causes a drop in growth hormone immediately) and it will dehydrate you.

 

Sleep

More to the point, drinking alcohol will very severely damage your sleep. This is because it prevents you from reaching the deeper stages of sleep which are precisely the stages at which you begin to produce growth hormone. When you sleep after drinking alcohol in fact, you’ll find that you end up waking sporadically through the night (which results in weird dreams) meaning you never quite get to the stage where you should be rebuilding muscle and burning fat.

 

Furthermore, alcohol will also make you more likely to snore – and again this will impact negatively on your sleep and mean you don’t produce as much growth hormone.

 

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Energy Levels

Finally, as alcohol puts your body through the ringer to such an extent and also prevents you from properly sleeping, this then means you aren’t going to have the energy levels you should do the next day. In fact you’re probably going to find that you can barely stay awake after a night on the tiles, let alone have a full workout.

 

If you’re going to be drinking then for all these reasons you need to try and minimise the damage: that means drinking lots of water and eating lots of food, then staying up a little while before hitting the hay. Most importantly though it just means making sure not to overdo it!

 


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The Top Foods That Reduce HGH levels

If you want to succeed as a bodybuilder then you need to understand the crucial role played by hormones. When it comes to body recomposition, hormones are a factor that are almost more important than diet. While what you eat will provide your body with the raw materials used to build muscle, it’s your hormone balance that will dictate whether or not it actually uses those proteins to do so.

 

Fortunately your hormones can be controlled via your diet as well, and once you understand this you can start raising your testosterone and HGH levels in order to put your body in an anabolic, muscle building state for maximum results.

 

But controlling your hormones with diet doesn’t just mean seeking out those foods that can improve HGH – it also means avoiding those foods that can reduce it. Here we will look at some of the top foods that damage your GH levels and that you should try to avoid in your diet.

 

caffeineCaffeine

Caffeine also prevents you from maximising your growth hormone levels because it works up your body and puts you in a more catabolic state full of adrenaline. This is great for focussing at work, but it’s not great for packing on muscle. The solution is not to cut out caffeine entirely, but to just time it better. You want it early in the morning to get you ready for a day of work, but you don’t want it when you’re about to go to sleep.

 

Acidic Foods

Again things like apples aren’t bad for you in general – in fact the vitamin C and fibre content are pretty good for your hormone levels. Again what’s important is the timing of eating these foods, and in particular you need to avoid eating them right before bed – as they may cause acid reflux and seriously damage your sleep as a result.

 

Spicy Foods

See above: spicy foods can play havoc with your sleep as well as with your heartrate. It’s like inviting acid reflux and downing a big mug of coffee before bed.

 

alcoholAlcohol

The number one opponent of growth hormone is alcohol. Not only does it dehydrate you, sap your energy and fill you with calories, but it also prevents you sleeping properly leading to limited GH production during the night.

 

Ready Meals

Ready meals are one of the worst things you can eat for a number of reasons. That’s because typically they will be full of added sugar, added salt and added transfats all designed to keep them from going off and to add flavour (because they’d taste incredibly bland without them). Not only do they lack any useful nutrients your body can utilise, but they also clog up your arteries, damage your skin, ruin your sleep and deplete your growth hormone levels.

 

Bread

Any fast carb is a big no-no when it comes to bodybuilding hormones. The reason for that is that fast carbs result in a sudden ‘peak’ in blood sugar level. This then causes your body to change to a catabolic state, halting the production of growth hormone and increasing production of insulin. This is what leads to weight gain which ultimately will reduce your growth hormone even more. While there are plenty of bad carbs, we tend to eat a ton of bread without giving it much thought which severely damages our bodybuilding gains. Try swapping to a low GI carb source like pumpernickel bread instead!

 

Boost Your HGH with the Best HGH Supplements

If you are serious about increasing your growth hormone production, you can try natural growth hormone or HGH supplements. Such supplements are a big hit with bodybuilders since they not only elevate HGH levels but also boost testosterone production in your body. Some of the finest brands of HGH supplements have been developed with input from IFBB professional bodybuilders and yield excellent results, while being safe at the same time.


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The Top Foods for Stimulating IGF1 Release

IGF1 is thought by many to be a highly important chemical in ensuring the optimum gains in bodybuilding. Like growth hormone and testosterone it is implicated in the process of building bigger muscle and aiding weight loss to help you achieve the bodybuilding physique you’re possibly aiming for.

 

Unfortunately though, it’s also important to bear in mind that IGF1 could have detrimental effects to overall health. IGF1 can actually reduce the production of growth hormone for instance, and is dangerous if you have ‘precancerous’ cells. It’s been shown that reducing intake of IGF1 in mice can help them to live longer. It’s a complex interplay of hormones that contributes to anabolic effects and to the ageing process and this isn’t fully understood yet. No need to completely cut out IGF1 just yet then, but do be careful and keep your eyes peeled for further research on the matter. It may be that there’s a ‘Faustian bargain’ as Tim Ferriss puts it – are you willing to sacrifice longevity for increased performance in the here and now?

 

Whatever you decide, here are some foods that may help you to increase your production of IGF1…

 

milkMilk

Milk is one of the very best sources of IGF1 out there and this is one of the reasons (along with the protein and saturated fat) that it’s such a popular choice for ‘hard gainers’ as a way to gain mass and definition. ‘GOMAD’ stands for ‘a Gallon Of Milk A Day’ and is a popular strategy for putting on size. What’s the very best milk for increased IGF1? Milk from cows treated with recombinant bovine growth hormone (rBGH). And make sure you go for whole fat rather than skimmed.

 

Cereal

Cereal might also be a good way to improve your IGF1. Not only is cereal a great excuse to have more milk, but it is also often fortified with various different minerals and vitamins. In particular, cereal often has added vitamin D, which has been shown to be tied closely to both IGF1 and HGH. You can also get IGF1 from some fruit drinks, but they’re high in sugar. The best way to naturally increase vitamin D is just to spend more time outdoors.

 

steakSteak

Any protein source will also increase your production of IGF1, so the more meat you eat the more anabolic your body will become. If you want to increase your production of IGF1 then steak is a particularly good source that will also increase your levels of testosterone and providing lots of amino acids. Other great protein sources include eggs which are notable for containing all of the amino acids, and things like chicken or tuna which are also highly lean.

 

Advice

So what’s the advice? Well that would probably be to keep eating lots of protein and drinking lots of milk while getting your vitamin D from the sun. You can also use Natural HGH Supplements to boost HGH production in your body. Such supplements are safe and free of negative side effects. They are made with natural ingredients like Bovine Colostrum, L-arginine, L-glutamine etc. and are quite popular with bodybuilders.

 


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The Best Weight-Lifting Moves for Increasing Hormone Production

As a bodybuilder, you need to make sure that you are getting plenty of growth hormone in your body. This is crucial because growth hormone is the hormone that tells the body it needs to burn fat while at the same time building muscle. More growth hormone means more anabolism means more hypertrophy – it’s as simple as that.

 

The good news though is that your body knows what it needs. As soon as you start doing more exercise, you’ll find that your body automatically starts increasing testosterone production which in turn will lead to better performance in the gym and even more growth hormone. It’s what’s known as a ‘virtuous cycle’.

 

What you may not realise though, is that not every type of exercise is made equal when it comes to boosting growth hormone levels. So with that in mind, let’s take a look at which exercises you can do to really maximise your production of HGH.

 

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What Makes a Good Exercise for HGH?

Give a man a fish and he’ll eat for lunch, give him a fishing rod and he’ll eat forever. I’m paraphrasing but you get the point – the best way to help you get more growth hormone production out of your workouts is to explain just what it is about weightlifting that triggers HGH release.

 

workout for HGHAnd the answer to that question is hitting more of the muscles. In other words, the more muscle fibres you recruit, the more muscle fibre you will tear, and the more your body will respond by producing more growth hormone.

 

That means that to start with the best exercises for increasing GH will be what are known as ‘compound movements’. These are any exercises that require lots of your muscles to work together in unison. More muscle groups = more mictoears = more GH.

 

At the same time you also need to choose exercises that have a longer ‘time under tension’. This means that they should be slow movements that keep you constantly straining against the weight. A press up really only involves a very small ‘explosive’ move at the bottom of the movement – the rest of the time you’ll be letting gravity do the work or you’re be resting on straight arms.

 

Finally, you also want to make sure that you are using the biggest muscles in the body. And where are they located? The legs. This is why the squat has long been heralded as the king of HGH production and the most powerful movement you can use if you really want to send lots of the hormone into your legs to encourage rapid growth.

 

So now you know what makes a good exercise for hormone response, here are a few of the best exercises you can start incorporating into your workouts right away…

 

Some of the Best Exercises:

  • Squats
  • Deadlift
  • Bench Press (especially when performed with a slow cadence and a ‘rest pause’)
  • Clean and jerk
  • Kettlebell swings
  • Lunges
  • Lizard Crawls
  • Pull ups
  • Clean and press

 

Make sure these are in your routine and you’ll find they do much more than just challenge the muscles involved in the individual movements!

 


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How to Use ‘Micro Workouts’ to Keep HGH High Throughout the Day

These days it seems like everyone is busier than ever before. We’re constantly rushing from one urgent appointment to the next and rarely does it seem we ever have time to get anything done. On the worst days we’ll have to gobble down lunch because we don’t even have time to prepare anything nicer. Tuna straight out of the can anyone?

 

In this environment you now may be asking how a bodybuilder is possibly supposed to keep up a training regime? Or how anyone has time to keep themselves healthy for that matter…

 

An Answer Presents Itself

Well one possible answer is to use the increasingly popular ‘micro workout’. And as it turns out, this type of training might also have a number of other benefits – including improved growth hormone production!

 

fitnesss-3So what are micro workouts? Well essentially these are workouts broken up throughout the day into smaller parts. For instance, instead of doing a single one hour training session, you might instead do two 30 minute training sessions. Or more realistically, you might do three ten minute workouts instead of one thirty minute one.

 

For someone who’s highly busy, this could be the answer you’re looking for. Not only do these small workouts give you the ability to start training in more convenient chunks (ten minutes in the morning, ten on your lunch break and ten before bed), but they also have a bunch of benefits.

 

The question you’re now probably thinking is: can this sort of training really work? Don’t we train in one go for a reason? Well if you think about it, this is really no different from a regular training routine. Say you normally do a ‘pull day’ on Mondays, you’ll then be training your biceps, lats, traps and maybe your abs all on a single day and doing this in sequence. Thus maintaining the ‘pump’ is only an issue for each muscle group for about ten minutes.

 

Growth Hormone

Furthermore, doing shorter workouts like this also has another benefit: it means you are constantly peaking your hormones and stimulating more growth hormone production in particular. After a workout our bodies flood themselves with growth hormone and with testosterone giving us an ‘anabolic window’ when we start building more muscle (this is why we often eat protein at this time).

 

Now if you were to work out multiple times throughout the day, you would be continuously giving yourself lots of those little anabolic windows and you’d be repeatedly triggering the production of further growth hormone. Ultimately this would result in your body having higher growth hormone levels throughout the entire day leading to better strength gains.

 

Furthermore, every time you workout you will exhaust the supply of glycogen in your muscles. This then means that when you next eat a pudding, that glycogen will get ‘shunted’ to your muscle cells rather than getting stored as fat. This then means that using micro workouts will allow you to eat more regularly throughout the day without gaining fat as well!

 

Use HGH Supplements

Yet another way to boost HGH and testosterone in your body is with the help of HGH supplements. These supplements have been gaining excessive popularity over the past few years since they help make your body produce more of its own HGH. Unlike hormone shots, such supplements are devoid of synthetic hormone. They contain natural ingredients that stimulate your pituitary gland so that it can produce more growth hormone.

Some of the best HGH supplements are developed with input from IFBB professional bodybuilders and are made in FDA approved labs.