[7000+ WORDS] Your guide to becoming: 6ft6 [works after puberty]

Welcome to the most advanced Height Maxing program in the world By BlackHack
You might be thinking height depends on genes it does but only 60-70%
The other 40-30% depends on diet, sleep, hormones etc which will be discussed in
this guide
This guide also works after puberty
This guide will also test your patience because it has 7000 and more words
Also comment down any questions you have
Or suggestions for next guide
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Content
01 NUTRITION
02 BONE REMODELLING
03 SLEEP
04 LIFESTYLE
05 HORMONES
06 POSTURE
07 BREATHING
08 RAISED SEAT CYCLING
09 MICROFRACTURE
10 MAASAÃI JUMPS
11 SPINE
12 POPEYE TECHNIQUES
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01 Nutrition
YOU ARE WHAT YOU EAT
Overview
Nutrition for bone growth is not that complicated
A diet good for height growth is a diet that's good for your overall health too
It contains plenty of building materials
Contains certain nutrients that boost height growth hormones
Don't put a train on your body
Is natural, whole foods, and preferably raw and unfrozen with the least amounts of
ingredients.
WHAT YOUR DIET SHOULD
LOOK LIKE?
You should eat lots and lots of animal
foods, preferably raw and unheated/unfrozen, having a high animal protein intake is
CRUCIAL for height growth.
Eat less vegetables and grains than
normal.
Eat local, seasonal, organic
wholefoods. You shouldn't be eating
Bananas come from Costa Rica if
you live in Germany and it is winter,
foods have to fit your biology.
Eat foods with as less ingredients as
possible.
Eat nutrient-dense, most nutrients are
from animal foods.
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Collagen:
When you build a house, you first build
a framework (Collagen) and only then
you lay down the bricks (Calcium):
Collagen is one of the most important
things for your bones.
Your bones grow from Collagen, not
Calcium as you may believe, collagen is a type of protein found the most in animal
foods.
Bone is a house in which Collagen is
the framework and Calcium are the
bricks, this happens through Endochondral ossification and is the main way in which
bones grow.
New Collagen is deposited around
the bone creating new cartilage,
then Osteoblasts deposit on this
Collagen framework and deposits
Hydroxyapatite which is made out of
Calcium and Phosphate.
Your body makes Collagen itself and
NEEDS animal foods for this, you can
IMPOSSIBLY provide your body with
enough Collagen if you are vegan.
Collagen is made out of the three
amino-acids: Glycine, Proline and
HydroxyProline
Good sources include:
-Bone broth
-Organ meats (Organ meats have
up to 3x more collagen in the muscle
meat)
-Meat with skin, bones, or joints still
on it
-Eggs (The membrane too! DON'T
THROW AWAY)
-Other animal foods such as fish
Your body still needs to synthesize Collagen
from these three amino-acids and needs other nutrients for this process too,
nutrients include:
-Zinc (High in shellfish, beef, chicken and
pork)
-Copper (Highest in Liver and Oysters)
Vitamin C (SUPER ESSENTIAL!) (High in Citrus fruits, Bell peppers, Tomato and
other fruits)
——————————
The Bricks
Now you know what you need for a framework (Collagen) you will learn what you
need for the bricks (Hydroxyapatite)
Same as with Collagen, Hydroxyapatite is also mostly synthesized by the body, you
can get some of it directly from food or get its precursors and some nutrients boost
production.
Foods that have direct Hydroxyapatite:
- Egg shells (Make sure you chew very well)
- Chicken bones (Again, chew well)
- Fish bones or grates (CHEW WELL!!)
——————————
Bricks precursors
Hydroxyapatite's precursors are Calcium and Phosphate.
Calcium and Phosphate are heat-sensitive meaning that if the foods containing it are
heated to high temperatures there will be less of it (still some, but less).
So if you get any of the following foods try to get them unheated and unpasteurized.
Foods high in Calcium:
-Raw milk (By far the best Height growth food there is, get it RAW)
-Other dairy products like Yoghurt, Kefir, Cheese, etc.
-Egg shells (Superior Calcium!)
Foods high in Phosphate:
-Chicken and Turkey (Make sure they are not soy and corn-fed)
-Beef brains and any Liver
——————————
Other essential nutrients
So now we talked about protein (Collagen), Copper, Zinc, Vitamin C,
Calcium and Phosphate but there are many more nutrients important for bone
growth, here are some vitamins:
Vitamin D3, best sources are:
Sunlight (Eat enough Cholesterol to turn sunlight into D3)
-Cod liver oil and Oysters
-Egg yolks and Liver
-Vitamin K2:
-Goose and Beef liver (Goose is slightly better)
-Hard cheeses
-Egg yolks
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Essential nutrient
Minerals that boost bone growth and which foods are high in them:
Magnesium:
Coconut water (best source by far)
Dark chocolate and Cacao power
Potassium:
-Coconut water (Again)
-Raw milk
-Red meat
-Boron:
-Raisins, Apricots and Prunes
-Avocado's
-(juiced) Celery
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Cartilage
Yeah of course you need to eat bone-growth foods for height growth, but you also
need to support the growth of your cartilage.
Cartilage is made of Collagen and
other nutrients, other nutrients include:
Chondroitin Sulphate:
-Cartilage from meats
VitaminA:
-Beef liver
-Shells from shrimp, lobsters and crabs
-Egg yolks
-Raw carrots
Manganese:
-Mussels and Oysters
-Sweet potatoes
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Why do you need to eat raw?
You need to start eating more raw for the following reasons:
Raw foods contain bacteria which are NOT bad, in fact, all bacteria are good, it's
toxins and a disbalance of bacteria that gives you problems.
You have more bacteria in your body than cells, and bacteria have many functions in
your body, having more of them and balancing them boosts height growth.
It contains enzymes, enzymes disappear at higher temperatures in your food,
enzymes are like vitamins but nobody ever talks about them, but they are important
for many things in your body and will also boost height growth indirectly.
More bioavailable nutrients, the truth is that when
nutrients are heated the amount and power of them decrease, and many nutrients
become
damaged and will nourish your body much less.
Less toxins, when heating foods a very tiny bit of toxins gets released into the food,
not much, but if you eat lots of cooked food eventually all the toxins will stack up.
You don't have to eat everything raw, but try to eat more unheated foods and you will
reap the benefits.
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ANIMAL PRODUCTS
Your focus should be more on animal foods and less on plant foods, not saying you
should stop eating plants but you should eat more animal foods.
Animal foods have the best and most protein so you will grow more, protein intake is
more important than genetics when it comes to height.
Animal foods have lots of nutrients you can't get from plants (and bacteria and
enzymes if you eat raw)
Animal foods are easier to digest
(plants sometimes contain anti-nutrients)
Now you still need to eat some plants, fruits, etc. But you should put
the focus on animal foods.
Conclusion
Eat animal foods
Eat whole foods, organic and local (better quality)
Eat lots of protein
Get enough vitamins and minerals
Eat raw
Now I listed lots of specific nutrients but almost every nutrient helps with health and
in
turn with bone growth. Eat nutrient-dense dense and you will be fine.
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01 Bone Remodelling: the key to getting taller
The 3 cells you need to know
about:
Osteocytes (senses stimuli and
controls blasts and clasts)
Osteoblasts (adds bone)
Osteoclasts (removes bone)
Piezoelectricity
Pressure into electricity
Osteocyte senses electrical charge and react
Blasts and Clasts start working on
Bone remodels its shape or length!
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Mechanical stress for bone remodelling
Mechanical stress generates Piezoelectricity
Tension on both sides is optimal
Compression is suboptimal
——————————
Tension vs Compression
Tension = Growth
Compression = Anti-growth
Tension = Osteoblast
Compression = Osteoclast
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Compression
Compression is crucial to eliminate because it shortens bone
How to limit compression:
Stop lifting weights, stretch, fix posture, or do
other things to relax muscles/fascia
(massage, heat, magnesium, etc.)
Now height growth gets slowed down
from heavy lifts such, especially squats and
deadlifts, don't expect optimal height growth
results while doing them.
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Tension
Tension is the key to bone remodelling
for height growth.
How to get tension on bones:
Limit compression (listed in the last slide),
use exercises from this guide, play
sports, correct posture, and correct
breathing.
Basically all exercises in this guide
help you with getting more tension on
your bones.
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——————————
03 SLEEP
HAVE OPTIMAL Z's FOR OPTIMAL
HEIGHT GAINS
——————————
Introduction:
-Sleep is one of the most important aspects of height growth because of multiple
reasons.
-Quality>Quantity, not every hour of sleep is equally important.
-Get control over the circadian rhythm
-Fall asleep easily
-And much more
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CIRCADIAN RHYTHM
The circadian rhythm controls when you feel
like sleeping and when you feel like
waking up.
The circadian rhythm is controlled by
light.
Blue light makes the body believe it is
day
Red light makes the body believe it's
sunrise or sunset
No light makes the body believe it's
nighttime
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BLUE LIGHT AND SLEEP
Blue light triggers your body to wake up because it makes your body believe it
is day, that's why the first thing you want to do when you wake up is view blue
light from the sun (even when it's cloudy) or watch a bright light.
Please remember that even though the sun might be covered by clouds it's still
almost 10x stronger than one of the strongest lamps in your house.
Absolutely don't get blue light in your eyes 3 hours before sleep, it makes your body
believe it is daytime so it won't release the sleepy hormones (melatonin
and GABA) and you won't feel like sleeping even though it is night.
You limit this blue light by using only red lights and turning the rest off, turn
all your devices into night mode (it gives the screen an orange-yellow tint), turn most
off the lights off,
and start wearing blue-light-blocking glasses (you can also turn on your devices an
eye comfort shield in your phone).
Minimise blue light 3 hours before bed and you will fall asleep so much easier
and you will grow taller too.
——————————
RED LIGHT AND SLEEP
Red light is something we evolved with that was only available to us through
sunrise, sunset or fire.
Red light makes our body believe the day is either going to start or going to end. If
you watch it early in the morning it triggers your body to release more sleepy
hormones (Melatonin and GABA) in 12 hours time, and
if u watch it later in the day it will trigger those sleepy hormones in a shorter span of
time.
Trust me if u watch the sunrise and sunset everyday, your circadian rhythm will
be so insanely good, you will fall asleep consistently ery day at the same
time and will have no problems with waking up whatsoever.
Also if you have anything to do after the sun goes down, use red lights only instead
of blue light. It will help you so much with your sleep.
DARK AND SLEEP
At night it's dark, that's very logical.
Keep your room dark, it will help you sleep so much more, don't let any light get into
your eyes and if you need to go to the bathroom use minimal lights as possible
(preferably 0).
After 22:00 you really want ZERO blue light entering your eyes, maybe some red
light, but the best is just to have zero light at all.
——————————
What TO DO and NOT TO DO ?
TO DO
Wake up and sleep at the same time
every day (this is super important)
Keep your room cool, not too cold
and definitely not too hot
Do some breathing exercises
(Buteyko is my favourite)
Tape your mouth at night so you
breathe through your nose.
Turn off your wifi- router and put
phone in airplane mode.
NOT TO DO
Don't drink too much fluids before
sleeping (makes u want to pee)
No caffeine 10 hours before bed
(Coffee, chocolate and some tea's)
Don't exercise right before bed, do
some stretches or meditation (Increases
GABA)
Don't scroll on social media
Don't stress about too much and just
calm down, breathe the least amount
of times per second.
Don't take any sleeping pills, it causes
more sleeping problems in the long run.
——————————
Night routine
20:00
I start wearing my blue
light blockers and limit blue
light exposure from screens
21:00
I stop doing any work and I
start doing some stretches for my
body.
21:30
I start preparing to go to bed and I
do some calming stuff such as:
thumb pulling ( secret technique
which I am not telling you) , use my
massage gun to massage tight spot s
or I do some of my special growth
hormone techniques.
21:50
I swish around some coconut oil
between my teeth to make my
teeth whiter and after 5
minutes I brush my teeth with
only water .
22:00
I am in bed by now to thinking about
how I am gonna conquer the world.
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Morning wake up routine
Waking up is very important for your day, it sets the tone for the entire day.
When I wake up I have to do hard stuff to wake me up, don't touch your phone AT
ALL COSTS, your brain is still in a Theta wave state, meaning that it will believe
anything you tell your mind and think about it for the entire day, say some stuff to
yourself like: "I am gonna grow to 7 feet" and that will be all you think about.
Go outside immediately and look at the sun if it's there.
Take a cold shower to breed discipline
Only now you have earned the right to have breakfast
My breakfast is something like greek yoghurt with some fruit and some honey, you
should definitely not eat lots of carbs in the morning like cereal or grains of any sort.
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Actual good supplements for
sleep
-Phenibut (DON'T GO OVER 1 GRAM WEEKLY,IT RUINS YOUR
LIFE!!!!)
-L-Theanine (Helps with brain waves to fall asleep)
-Grounding (Just walking barefoot during the day helps circadian
rhythm)
-Glycine (Makes me dream like crazy)
-Magnesium (Helped me tremendously)
-Creatine (If you sleep bad this will help your brain function properly)
-Exercise during the day (Make your body physically tired during the
day so it wants to sleep)
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Last tip
Don't worry
Don't worry if you forgot to do one of these things one night or accidentally got
some blue light into your eyes.
The Post-Pandemic Effect
Just calm down and be happy that tomorrow god will probably have a new day
for you in store.
Fun
Have fun dreaming!
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04 Lifestyle
HOW TO LIVE THE SKYSCRAPER LIFE
Introduction
To really find success in increasing your
height you should live this life, you need to
incorporate habits in your life that don't
take away from your height gains.
Health habits and mindset are of great
importance here
There are things you can do for your health beyond nutrition, breathing and posture
Lots of these things are convenient too. .
——————————
GROUNDING
Easiest and most underrated way to boost your health.
Grounding, grounding is when your
body is in some way connected to the
electric currency of the earth, this will
benefit the electrons in your body and
help the mitochondria to produce
more ATP which is a good thing for
holistic health and in turn height
growth.
Grounding is fairly simple, you just
touch the earth directly with your body
through:
Walking barefoot on grass, sand
etc.
Swimming in natural water
Laying down on grass, sand etc.
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SUNLIGHT
I really hope I don't have to explain myself too much on this
subject.
It's proven that when you are in puberty you grow the most in the summer, this is
likely because of the amount of sunlight you absorb.
You need to expose yourself to as much sunlight as you can so throw the sunscreen
in the trash.
Good ways to not get sunburns:
-Don't eat foods with seed oils
-Watch the sunrise so your body produces
melanin
-Eat enough nutrient dense foods like shellfish and organs for natural sunscreen
-The more sunlight you absorb the more you
will grow taller!
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EXERCISE
Easiest and most underrated way to boost your health.
Besides all the routines I give you in this
course you also have to live an active
lifestyle that will support your height growth.
Good ways to be active:
Do sports (Football, Basketball,Swimming etc.)
Walk a lot (Walking + Stretching + Posture can actually make you grow in itself!)
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RESTING
When you are resting you shouldn't be
sitting with bad posture slouched on the
couch.
Best resting patterns include:
Leaned back sitting
Seiza sitting
Squats (ON TOES)
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Things you shouldn't do:
-Lifting very heavy weight (Compresses bones)
-Sitting too much
-Eating bad
-Having bad sleep
-Living sedentary lifestyle
-Take drugs, alcohol or smoke
-Not believing enough
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Mindset
You should think as if it is already decided you will grow taller like a tall height
is already yours.
For example you need to act as if the height goal you want to reach is already there,
but it's just in the future and not present yet.
Put a dat on your calendar with for example (2025, 1st of January I am 7 foot
tall) and have ZERO DOUBT about it, you will reach it 100%, you shouldn't doubt it
even by a little bit.
Imagine yourself being tall and how people will treat you, imagine how amazing your
life is because you are tall now, create this reality in your head and I PROMISE you,
that you shall succeed.
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Conclusion
There is more to height then just things like diet and posture, but also lifestyle
habits and especially mindset.
If you want to be tall you have to live the skyscraper life.
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05 Hormones
HORMONES IMPORTANCE ON HEIGHT
Introduction
There are two thing that decide if
your bones grow:
Mechanical stress
Hormonal stress
Bones respond and grow under stress, more hormonal and mechanical stress
means more bone growth.
Mechanical stress are the direct exercises I teach you in this guide.
But in this lesson you'll be taught
how to increase hormonal stress on
bone.
——————————
Hormonal stress
Certain hormones can superboost height
growth by boosting the creation of new
cartilage and bone.
Height boosting hormones:
-IGF-1
-DHT
-Thyroid Hormones
Height stunting hormones:
-Cortisol
-Estrogen
-Somatostatin
——————————
IGF-1
IGF-1 is the most important hormone when it comes to height growth.
I go in depth on this hormone on how you can boost it 2000% so check that one out
but I'll give you some basic methods here too.
Ways to increase IGF-1:
-Eat more animal based protein
-Sprinting (5 times 10 seconds 30 seconds rest 2 days a week)
-Sleep more
-Supplement Creatine and L-Arginine
——————————
DHT
Testosterone boosts growth but Testosterone can change into estrogen (Which
stunts growth) DHT is 10x stronger then Testosterone and doesn't aromatize.
How to boost DHT:
-Boost Testosterone (check the guide of someone else on Testosterone)
-Get Boron (Talked on in nutrition lesson)
-Eat more Cholesterol
-Supplement Creatine
- Boost IGF-1 (More IGF-1 = More DHT)
the more you absorb the more you will grow taller!
DHT is also the hormone that makes your hair thinner and starts balding, so you can
use dht blocker on your hair
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Thyroid Hormones
Thyroid Hormones influence bone growth and influence other bone growth hormones
too.
Ways to boost Thyroid Hormones:
-Get Iodine (Shellfish, fish, egg yolks, dairy)
-Get Selenium (tuna, oysters, meat and
eggs)
-Get Tyrosine (Meat, fish and dairy)
-Boost lifestyle (lifestyle lesson for more)
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Cortisol
Cortisol is also known as the stress hormone and messes with bone growth and
hormones.
Best ways to lower stress:
-Elevate Co2 tolerance (Check Buteyko breathing in breathing lesson)
-The four S'es (Sleep, sun, sports and socialising)
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Estrogen
Estrogen makes growth plates close earlier and will lower your natural height
potential, so especially if you are in puberty you have to make sure you lower this
hormone.
How to lower Estrogen:
-Eat Raw carrots (Very effective and important)
-Eat Coconut oil (Very good)
-Lose weight (Estrogen is made in fat tissue)
-Only wear Cotton, Wool or Linen clothing (No Xenoestrogens)
-Come less into contact with plastic or -chemicals (No Xenoestrogens)
——————————
Somatostatin
Somatostatin lowers IGF-1 and Thyroid Hormones that are important for bone
growth, lowering this hormone will help you with height growth.
How to lower Somatostatin:
-Sleep
-Exercise
-Phenibut (1 gram weekly MAX!)
-Glutamine supplements
-L-Arginine supplements
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Conclusion
I didn't really go too deep in the hormone subject.
You will probably have decent hormone levels just from incorporating good habits
from this lesson and this course.
If you want to boost your hormones comment down and I will make a guide.
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06 POSTURE
FOR RESULTS IN THE LONG AND SHORT TERM
——————————
Introduction
Good posture can make a person2-3 centimetres /1inch taller immediately
Forced posture is NOT good Posture is key growing in upper body
Posture= Adaptatio¡
The perfect posture is not the same for everyone.What is good posture for some is
bad for others.
Universal laws that improve
posture for everyone.
Emotions
Ever noticed when you feel guilt or
shame your head tilts forward and your
shoulders round up your breath will be shorter, and postures will get worse.
Negative emotions = bad posture
Positive emotions= good posture (and
breathing)
——————————
Autonomic Nervous System
The PSNS and SNS are the two states
of the autonomic nervous system PSNS= rest and digest(relax) mode SNS= fight or
flight (stress) mode.
Activating PSNS Tremendously boots posture
——————————
How to activate PSNS
-Chew gum
-Buteyko breathing
-Singing/humming
-Hugs /Cuddles
-Meditation
-Stretching or Mass
-Feeling Happy
-Feel less stress
——————————
Ears and eyes
Ears and eyes perceive gravity Asymmetrical sight or hearing causes asymmetrical
posture
Massage your facial nerves.
Don’t wear any headphones
go outside often enough.
Do eye exercise
Eye exercise
Picture given at the end of post since i can't do it here
——————————
Stretches for neck and eyes
Forward head posture
When you tilt your head forward it is because your body wants more air to breathe
because your CO2 tolerance is low.
Fix your CO2 tolerance and you will have better posture
It is all in the breathing tab, so check it out
Also you can do some stretches for your chest
——————————
Chest stretch
A good stretch for your chest
Stand straight
Hold hands behind your back
Fully exhale
Look back
Feel the stretch in your chest
[Pic down below]
——————————
Fascial
Ever wondered why you can’t keep a straight posture ?
It is because your posterior fascia is overstretched and anterior fascia is too tight
You need to tighten tour posterior fascia and loosen your anterior fascia
Being in a PSNS state already helps with this
Exercises
Supermans
Glute bridge
Some exercices you can do to tighten
your posterior fascia and loosen your
anterior fascia:
-Superman:
-Glute bridge:
-Hip flexor stretch:
Conclusion
Feeling good super boosts your posture and confidence.
If you are sad your shoulders will round up and your head will tilt forwards.
If you are happy your posture will be awesome
Breathing plays a key role in maintaining proper posture so check it out
And last but not least, don’t force posture!
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07 BREATHING
THE STRUCTURAL AND CHEMICAL
WAYS BREATHING AFFECTS HEIGHT
Two edged sword
Breathing affects your height in two
different ways:
Structural
-Which muscles engage
-What muscles stretch
-What expands (ribcage for
example)
Etc.
Chemical
-Oxygen intake
-CO2 tolerance
-Nitric oxide
Etc.
——————————
Structural
Breathing affects your structure because when you breathe the air has to go
somewhere and you'll need to engage and disengage breathing muscles.
If u breathe correctly your spine will be decompressed the entire day so you will
retain your morning height better.
It will also help you to get wider collarbones since it expands the ribcage 360
degrees (in a good way)
Eventually structure breathing affects height and benefits you in so many more
ways such as PSNS activation, better posture, better modd, more energy etc. And
all these thing can affect height too indirectly.
——————————
How does it work ?
Structural breathing works by engaging the right muscles and fascia on an inhale
and exhale, tight muscles from weightlifting or sedentary activities can constrict
correct breathing.
On top of that the way you direct the air that enters your body will also affect the
position of lots of bones, ligaments, lymphatic system etc.
To breathe correctly you need to properly engage your diaphragm and have correct
posture.
The mechanics
Now to do this correctly you need to breathe into your balls, yes you read that right.
The air you inhale needs to be directed into your pelvis.
Now this can only be done slowly, performing this too fast will make you unable to
properly engage the diaphragm.
Your entire body also has to be in alignment, you can't engage your diaphragm if
you sit very slouched.
You are best off doing this while standing or squatting. It's also possible while sitting
or laying down as long as you don't sit with a very rounded back.
Technique
This technique will help you to properly
breathe engaging your diaphragm, see
this like flexing your biceps in the mirror
so when you go to the gym you feel
them better.
For this technique you want to be sitting
in sieza as pictured on the right.
Sieza puts you in proper alignment and
the backchain so you can engage your
diaphragm the best.
How to do it:
Sit in siez a position
Take a slow inhale into your pelvis
Air slowly goes into pelvis
Then diaphragm (lower ribs)
And then chest (upper ribs)
——————————
Chemical
The chemical aspect of breathing might just
be the most important thing when it comes to
health. Everything that affects your body
affects your height. Mostly indirectly through
optimization of growth hormones or boosting
the mitochondria.
When we talk about the chemical aspect of
breathing we mainly talk about things such as Oxygen intake, Co2 tolerance and
Nitric
Oxide levels.
Structure breathing also affects your
chemical breathing in some way, they are
connected.
Best things for chemical breathing:
-Buteyko breathing
-Nose breathing
——————————
Buteyko breathing
Buteyko technique 1:
-Exhale fully
-Inhale for 20%
-Exhale fully
-Repeat this at least for an minute
You should be feeling 'air hunger' using this method.
Buteyko technique 2:
-Exhale slowly and hold that breath.
-Use index finger and thumb to plug nose
-Inhale when you feel a significant urge to breathe.
-Breathe normal for 10 seconds.
-Repeat multiple times
If u want more techniques you can just download 'Advanced Buteyko Institute'
app for free in the App store.
——————————
Nose breathing
SUPER ESSENTIAL.
BEATHING THROUGH NOSE IS ONE OF THE EASIEST
THINGS TO DO, IT PRODUCES NITRIC OXIDE AND HAS MUCH MORE
BENEFITS, THE LIST IS ENDLESS.
IF U HAVE UR NOSE IS CLOGGED U CAN APPLY SOME BUTEYKO BREATHING
EXCERCISE IT WILL GET RID OF YOUR STUFFY NOSE SUPER EASILY.
——————————
Conclusion
In the short term correct structural
breathing can decompress your
spine making you taller, while in the long
term correct chemical breathin balances
chemicals in your body resulting in more
growth in the long term.
——————————
08 Raised seat cycling
PERSONAL FAVOURITE METHOD FOR
LEGS
Basics
This is a very simple technique you
can use to generate good quality
torsional forces on your leg.
It is very effective and much
faster,easier and gives more results than microfracturing
——————————
Outlines
This exercise is very simple as you
just sit on a cycle which can also be
an stationary bike and you raise the
seat very high.
The goal here is that you can still
touch the pedals but have a hard
time reaching them.
Seat height
Saddle height should almost be the same as the length of your leg.
So that when you sit on the cycle with legs fully stretched you should almost be
unable to touch the pedals with the arches or heels of your feet.
Where you put your foot
Your feet should touch the pedals inside the triangle as depicted in the picture. At the
end
Not with your toes or balls of foot as that will give you less of a stretch.
Technique
The technique for this method is important too, now you want to do it at a regular
pace and not too slow, also not too fast, just regular pace.
Make sure you do this method for at least 15 minutes daily. But the more you do it
the more results you are going to get.
Make sure you raise the seat every few weeks or months as your shinbone and even
femurs can grow very quickly from this method.
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09 Microfractures
NOT ONLY FOR LENGTH BUT THICKNESS
TOO
Introduction
Microfractures are incredibly simple and not hard to understand. you basically
just create small fractures in your bone and the bone just comes back denser
and stronger.
Now since the bone comes back denser and stronger can actually grow in
length but also width.
That's also the biggest catch when it comes to this technique can just be in
width and only a fraction in length
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Core principle
Microfracturing for height has multiple steps to it te get optimal gains
-Creating the microfractures
-Apply forces that counter gravity
-Let microfractures heal in this positions
-Having the optimal environment for gains
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How to create microfractures ?
Microfractures become present in your bones if the bone is exposed to some force,
this can be from gravity or from the movement of muscles around the bone.
Examples of exercises that induce microfractures:
-Jumping
-Sprinting (Running slows metabolism and spikes Cortisol)
-Kicks (Against a punching bag for example)
-Sports (Almost every sport, except sports like chess ofcourse)
-Muay Thai shin conditioning
I just noted some ways I personally like, but almost everything that puts some
pressure on your bones creates microfractures.
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Creating microfractures ?
Choose one of the methods I listed above and do them for a decent amount of time.
For sprints I recommend you to sprint 5 times 10 seconds for 2/3 times a week.
Jumps, I recommend you to jump atleast 5-10 minutes, up to the point you start to
feel your muscles burn, then you should stop.
Kicks, do atleast 100 kicks in one session and build up to a higher amount.
Now when your muscles are very sore it's most of the time a decent time to stop
doing the exercise you were doing.
It's also hard to give a rep range to these exercises as bone is less reactive than
muscle and we know less about it.
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Eliminate gravity
Again this is something you can just be creative with, but I will list my favourite
methods in the next page(s)
Eliminating gravitational forces on your shin bones with microfractures makes sure
the bone does not grow in width but in length
It works through the same principle as Limb lengthening surgery that allows
participants to gain multiple inches in just a few months from this surgery
Ankle weights
An old classic and very convenient way
to stretch your shin bones and apply
gravity in a way that lengthens bones.
Let your lower legs hang from a surface
with the ankle weight pulling the ankles
down.
Resistance bands
Resistance bands have the advantage over
ankle weights in my opinion. You can
basically pull them as tight as you like and
don't have to find the perfect angle.
When buying the search for “ankle
resistance band. For strength just get the
medium ones
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Rest
Now you have done these exercises you are probably eliminating gravity by now.
Do this for around 1-2 hours and i really recommend you this right before you go
to sleep so you will heal in the best way possible
Example on how you can use this for in your routine
20:00 Start creating microfractures
20:30 Eliminate gravity
22:00 Sleep
This is only an exemple you can make your own routine if you want to, i recommend
doing this before sleep since it is just much easier and you will see more gains
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10 Maasaï jumps
EXERCISE THAT NOT ONLY
INCREASES HEIGHT BUT ALSO MAKES
YOU MORE ATHLETIC
Introduction
The Maasaï jump is a powerful technique I recently came across, the first time I tried
the technique I immediately felt growing pains and was unable to sleep because they
were so intense.
After researching this technique
further I realised this is a very
effective technique to add in the
guide [i was writing this guide way before i joined skool community and publish it as
a book].
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What is the Maasaï jump?
The Maasaï jump is a term given to a particular jump performed by the Maasaï tribe
that lives in Kenya and Tanzania.
The Maasaï tribe performs this jump almost everyday and maybe that would be the
reason for the average male height of 6 ft 3!
The Maasaï also eat lots of RAW animal foods so this could also contribute to their
height but that wouldn't explain why other African tribes with the same diet aren't as
tall
as the Maasaï.
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Why the Maasaï jump ?
The Maasaï jump is a perfect method not only to get microfractures but also to get
some tension on the bone.
This obviously also depends on how you perform the technique so I will talk about
that too.
The Maasaï jumps will also tighten your fascia in your body and will actually help you
to generate more tensile forces on your bone even when doing other exercises.
The Maasaï jump will also make you more athletic.
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How to do it ?
The Maasaï jumps are very simple to do but also very simple to execute wrongly.
Jump like you are on a trampoline or pogostick.
Don't let your heels touch the ground when landing.
Feel minimal activation in your leg muscles when performing this, except for your
glutes.
Jump high, but still effortlessly
Demonstration video: [search on youtube masaai warrior jumps]
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Conclusion
This exercise is one of the easiest and a convenient way to grow.
It will increase cartilage in your body, generate lots of tensional forces
on your leg bones and can also be used for microfracturing.
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11 Spine
HOW TO GAIN HEIGHT IN THE SPINE
Introduction
Gaining height in the spine is done with a different principle as opposed to gaining
height in the legs.
It's harder for certain muscles to
remodel the spine and don't even
try to microfracture the spine.
You see, the spine is composed of
33 different vertebrae (26 in adults) but between all these vertebrae you have
intervertebral cartilage.
Increasing the amount of cartilage
between your spine will increase
the height in your upper body.
——————————
How to increase Cartilage ?
Now if you want to increase the amount of cartilage in your body you want to do a
few
things.First you absolutely need to get the basics right.
Tier list of most important basics:
1. Nutrition
2. Sleep
3. Posture
Of course all the other lessons also contribute to gains in your cartilage but these
work very well.
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Nutrition
Now I still want to add something on nutrition.
Collagen is probably the most important and after that it's Glucosamine and
Chondroilïtin Sulphate in the Nutrition lessons, for Glucosamine,
I actually recommend you supplement it even after eating Glucosamine rich foods as
it's actually super important. When supplementing Glucosamine I recommend you
supplement it liquid as it will be much more effective.
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Sleep
Will not go in depth about this, cartilage is mostly made in sleep so optimize it.
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Posture
Correct posture will actualy allow you to retain your morning height much better by
avoiding the spine to become compressed.
Also correct posture allows for correct breathing so you will decompress your spine
even more.
Posture allows much more blood flow to go into your spine and will increase bone
remodeling on the spine.
Posture is super important and will give you short and long term gains.
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Stretches
Stretches are actually very good to increase height in your spine as they can allow
more blood flow and more cartilage in your spine.
Favourite stretches for the spine:
-Dead hangs
-Cobra stretch
-Cat stretch
-Neck stretch
-Chest stretch
-Toe touches
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Stretches
Dead hangs
Dead hangs are a very easy stretch that
stretches your torso very well and probably the best.
How to dead hang:
Start by grabbing a bar or another high
object of which you can hang like a door.
Hang from this object and relax your body
but try to keep straight posture while
hanging.
Breathe into your pelvis and try to feel your
lower back loosen up on inhale and exhale.
Try to hang until your wrists give up. Repeat
this exercise with different grip.
——————————
Cobra stretch
Simple stretch that stretches your abdominals.
How to do the Cobra stretch:
Begin by lying prone (face down) on the floor with your toes pointed down.
By pressing your palms into the ground, lift your chest and torso off the floor
until your arms are straight.
Press your feet and hips into the ground (this will prevent them from coming
off the ground as you push your upper body up).
Cat stretch
How to do the Cat stretch:
Get on all fours so that your knees are
under your hips and your palms are
under your shoulders.
Look forward, inhale, and lightly
engage your core.
Round/flex your back to get a good
stretch while simultaneously tucking
your chin into your chest and exhaling.
Hold for a few seconds.
Return to a neutral torso and repeat.
Toe touching
How to do toe touching:
Stand straight with your feet at a shoulder-wide distance to each other.
Keep your toes facing forward throughout the toe touch exercises.
In the starting position, you have to keep your arms by your side, legs straight,
and knees a little bent.
Bend forward from the torso and try to touch your toes with your fingers.
Keep your body loose as it will help you in touching the toes.
Reach as low as you can and hold this pose for 20 counts.
Return to the position where you started the touching toes exercise and then
repeat.
Neck stretch
How to do the neck stretch:
Stand upright with a straight neck.
Stretch your neck to the left over your left shoulder
for 10 seconds.
Do the same to the right side for 10 seconds.
Now put your head back as far as you can and look
at the ceiling for 10 seconds.
Keep standing straight but now stretch the back of
your neck by looking at the floor for 10 seconds
Roll your head around for 10 seconds
Repeat this 3 times
Chest stretch
How to do the chest stretch:
Hold the stretch like in the picture
below.
Stand straight while holding hands.
Breathe all your air out.
Look up.
Feel the stretch and hold for 20
seconds
Conclusion
Gaining height in the spine can be done very quickly but not everything
is permanent, but the more temporary height you have the more your
spine will fill up the gaps.
More temporary height = More permanent height
And if you don't understand a stretch here just search it on youtube
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12 Popeye techniques
HOW YOU CAN MAKE YOUR HANDS
AND FOREARM BONES LONGER AND
THICKER.
Introduction
The exercises in this lesson will teach you how you can make your forearms or
hands thicker and longer.
There are some exercises that will only lengthen you hands/arms but most will
present results on both.
——————————
Exercise 1: Arm Wrestling
Arm wrestling will actually give you longer hands and forearms, and will make them
thicker too!
Train armwrestling 3 times a week and try to find an arm wrestling gym you can
attend.
If you can't find one arm wrestle with your friends everyday or your dad.
Arm wrestling alone can give you an inch in a year of hard work so stay consistent
with it.
Check the arms of the armwrestler devon larratt
[Pic down below]
his right arm is way thicker and longer because he mostly does armwrestling with his
right arm and he also uses a machine in that arm which creates microfractures
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Exercise 2: Boxing/MMA
Another fun way to lengthen/thicken your
hands/arms.
Start punching a punching bag or something else with your hands, use a glove with a
little bit of padding, not too much.
But make sure you still use padding as using no padding can damage your joints
——————————
Exercise 3: The Smash Exercise
This one is also a lot of fun, you bascially find an object you can hold with one arm
(Baseball bat, Axe, Hammer etc.) which you use to hit tough objects with.
This way the force you use to hit that object will transfer over to the bones of your
hands/arms and in turn the bone will adapt and become longer/thicker.
——————————
Exercise 4: Gripper
This exercise involves you squeezing something like a gripper to produce tons of
tensional forces on your bones from the muscles forcing the bone to grow.
1. Get a gripper that is super strong
2. Squeeze it as hard as you can with fingers if you want to grow your hands and
with your palm if
3. you want to grow you forearms.
4. Do this as much as you can but watch out that you don't overdo it and cause
injury.
——————————
Exercise 5: Shakes
This is a very easy exercise to do with has no need for equipment whatsoever. This
method only lengthens your fingers and forerams and doesn't thicken them.
——————————
To lengthen fingers:
1. Stand upright
2. Raise arms 90° in front of you
3. Start shaking your hands the same
way as if they were wet and you
want to shake them dry.
4. Make sure with every shake your
fingers feel the force
——————————
To lengthen forearms:
1. Do the exact same thing as you did to
lenghen fingers, but this time you
slightly ball your fist
2. Feel the force in your wrists with every
shake
3. Make sure you don't ball your fists too
much
4. Do 200 reps for the first time for both
exercises, slowly build up to 400
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Conclusion
There are many more exercises you can do to thicken or lengthen your
forearms, but these are the most effective and fun to do.
Make sure you always watch out for injury with these exercises and
slowly build up to higher reps.
If you do these exercises with consistency you shall see results in
months or even weeks time.
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Kudos to you for reading this guide completely. I am amazed
or you have just scrolled your way down here
It is your choice to be tall or not
Also liking and sharing would help a lot
Comment down on which topic do you want the guides
Also feel free to ask a question
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I am not a professional nor a doctor :)
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