Method for Growing Taller

Most advanced
height maxxing
program in the world
Program growth taller
Welcome to most
the world By advanced Height Maxxing program in
Aurachad
Bone Remodeling, this will help you understand bone
growth much more ...

Content
01 BONE REMODELING
The key to growing taller

02 NUTRITION
for height and growth

03
SLEEP
Have optimal z's for optimal height gains

04 LIFESTYLE
How to live the skyscraper life

05
HORMONES
Hormones importance on height

06
POSTURE
For results in the long and short term
Content
07
BREATHING
The structural and chemical ways breathing
affects height

08 RAISED SEAT CYCLING

Personal favourite method for legs

09 MICROFRACTURE
Not only for length but thickness too

10 MAASAÏ JUMPS
Exercise that not only increases height but
also makes you more athletic

11 SPINE
How to gain height in the spine

12 STEVE REAVES DEADLIFT

Actually a deadlift

13 COLLARBONES SWINGS
Swing your way into wider collarbones

14 POPEYE TECHNIQUES
How you can make your hands and forearm
bones longer and thicker.
Bone
Remodeling
THE KEY TO GROWING 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 reacts
Blasts and Clasts start working on
Bone remodels it's shape or length!
 Mechanical stress on bone
generates Piezoelectricity

Mechanical Tension on both sides is optimal

Compression is suboptimal

stress for bone

remodeling

Tension
vs Compression
Tension = Growth
Compression = Anti-growth
Tension = Osteoblast
Compression = Osteoclast
 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 really get slowed down

from heavy lifts such, especially squats and
deadlifts, don't expect optimal height growth
results while doing them.

Tension
Tension is the key to bone remodeling
for height growth.

How to get tension on bones:

Limit compression (listed in last slide),
use excercises from this course, play
sports, correct posture and correct
breathing.

Basically all excercises in this course

help you with getting more tension on
your bones.
Bone remodeling
vs Microfractures

Endless gains
More controllable
Less straining
Doesn't thicken/strengthen
Can target every bone
Nutrition for
height and
growth
YOU ARE WHAT YOU EAT
Overview
Nutrition for bone grow this 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

Doesn't put as train on your body

Is natural, whole foods and preferably raw and unfrozen with least amounts of
ingredients.
WHAT YOUR
LOOK LIKE ? DIET SHOULD

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 then

normal.

Eat local, seasonal, organic

wholefoods. You shouldn't be eating
Banana's coming from Costa Rica if
you live in Germany and it is winter,
foods have to fit your biology.

Eat foods with as less ingerdients as

possible.

Eat nutrient dense, most nutrients are

from animal foods.
 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 made out of the three
collagen is a type of protein found amino-acids: Glycine, Proline and
the most in animal foods. Hydroxy proline, good sources
include:
Bone is a house of which Collagen is
the framework and Calcium are the Bone broth
bricks, this happens through Organ meats (Organ meats have
Endochondral ossification and is up to 3x more collagen the muscle
actually the main way in how bones meat)
grow. Meat with skin, bones or joints still
on it
New Collagen is deposited around Eggs (The membrane too! DON'T
the bone creating new cartilage, THROW AWAY)
then Osteoblasts deposit on this Other animal foods such as fish
Collagen framework and deposits
Hydroxyapatite which is made out of Your body still needs to synthesize Collagen
Calcium and Phosphate. from these three amino-acids and needs other
nutrients for this process too, nutrients include:
Your body makes Collagen itself and
NEEDS animal foods for this, you can
Zinc (High in shellfish, beef, chicken and
IMPOSSIBLY provide your body with
pork)
enough Collagen if you are vegan.
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 now learn what you need for the bricks (Hydroxyapatite)
(Hydroxyapatite)
Same as with Collagen, Hydroxyapatite is also mostly
synthesized by the body, you can get some of it directly from
food or get it's precursors and some nutrients boost production.

• Foods that have direct Hydroxyapatite:

- Egg shells (Make sure you chew very good)
- Chicken bones (Again, chew well)
- Fish bones or grates (CHEW WELL!!)

Bricks precursors
Hydroxyapatite it'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 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)
Pork meat
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 much 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

Essentiel 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 Prumes
Avocado's
(juiced) Celery
Stem Cell

The cells that create your bone are made

from stem cells, and I know about one
specific food being very high in stem cells, it's
the only one I know about and it is:

Bone marrow
Bone marrow is amazing for your bones and
it would be pretty logical that eating bones
benefits your bones.

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: Some of the nutrients include:

Cartilage from meats
VitaminA:
Glucosamine: Beef liver
Shells from shrimp, lobsters and crabs Egg yolks
Cartilage meats (Chicken feet, Bone broth) Raw carrots
Mussels
Trachea Manganese:
These two nutrients are pretty hard to get
Mussels and Oysters
from natural foods so you might just be
better off supplementing them, if you choose Sweet potatoes
so take them in liquid from, it will be so much
better absorbed.
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
and have more
bacteria bacteria
have manyinfunction
your body then body,
in your cells,
having more of them and balancing them boost
height growth.

It contains enzymes, enzymes dissapear 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, truth is that when

nutrients are heated the amount and power of
them decreases, 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.
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 actually more important then 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 definitely 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 and you will
will be fine.
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 circadian rhythm

Fall asleep easily

And much more

CIRCADIAN RHYTHM

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
 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.Pleaser
remember that even though the sun might be covered by clouds it's still
almost 10x stronger then 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 (wear sunglasses if you are poor).

Minimize 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 u 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 every day at the same
time and will have no problems with waking up whatsoever.

Also if u have anything to do after the sun went down use red lights only
instead of blue light, It will help you s o 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 have zero light at all.
 what TO DO and NOT TO DO ?

TO DO NOT TO DO
Wake up and sleep at the same time Don't drink too much fluids before
every day (this is super important) sleeping (makes u want to pee)

Keep your room cool, not too cold No caffeïne 10 bours before bed
(Coffee, chocolate and some tea's)
and definitely not too hot

Do some breathing excercises Don't excercise right before bed, do

some stretches or meditation (Increases
(Buteyko is my favourite) GABA)

Tape your mouth at night so you Don't scroll on social media

breathe through your nose.
Don't stress about too much and just
Turn off your wifi- router and put calm down, breathe the least amount
phone in airplane mode. of times per second.

Don't take any sleeping pills, it causes

more sleeping problems in the long run.
The sleep cocktail

I drink a special sleep cocktail 2 hours before i sleep, i use as

minimal water as possible for this and it's high quality mineral
water, not tap water!!

Ingredients:

Chamomile tea
Raw honey
Magnesium Choride (or any other form of magnesium)
L-Theanine
Glycine

MAKE SURE THE TEABAGS ARE NOT MADE OUT OF NYLON OR

PLASTIC, PAPER ONLY!!!
My night routine

NO
NOWW
I a m a very b usy ind ivid ua l so I
ca n' t a lwa ys follow m y routine
a nd it is not a s strict a s it
should b e b ut I guess it' s good
20:
20 : 00
enough.
I sta rt wea ring m y b lue
light b lockers a nd lim it b lue
light ex p osure from screens
20:
2 0:00
00 - 21 :0
:000
Between 20:00 a nd 21:00 I d o
som e work I ha ve to finish still
a nd I ta ke som e of m y
sup p lem ents.
21:
2 1: 00
I stop d oing a ny work a nd I
sta rt d oing som e stretches or
som e light ex cercises for m y
b od y.
21 :3 0
I sta rt p rep a ring to go to b ed a nd I
d o som e ca lm ing stuff such a s:
thum b p ulling (secret techniq ue
which I a m not telling you), use m y
m a ssa ge gun to m a ssa ge tight sp ots
or I d o som e of m y sp ecia l growth
horm one techniq ues.
2 1: 50
21:
I swish a round som e coconut oil
b etween m y teeth to m a ke m y
teeth whiter a nd a fter 5
m inutes I b rush m y teeth with
only wa ter.
22:
2 2: 00
I a m in b ed b y now thinking a b out
how I a m gonna conq uer the world .
My 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
anuything 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 don't eat lots

of carbs in the morning like cereal or grains of any sort.

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 tremendoulsy)

Creatine (If you sleep bad this will help your brain function properly)

Excercise during the day (Make your body physically tired during the
day so it wants to sleep)
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!
Life
style
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 t hat 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
holisitc 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.
Simming in natural water
Laying down on grass, sand etc.
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, thisis 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!
 EXERCICE
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 actaully make you grow in
itself!)

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)
Things
you shouldn’t do
Lifting weight (Compresses bones)
Sitting too much
Eating bad
Having bad sleep
Living sedentary lifestyle
Take drugs, alcohol or smoke(Except ocassional cigar)
Not believing enough
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
f uture and not present yet.

Put a dat on your calendar with for example (2024, 1st of Januari 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.

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.

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

excercises I teach you in this
course.

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 2
days a week)
Sleep more
Supplement L-Arginine and
Creatine
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 (Free guide link in
bio)
Get Boron (Talked on in nutrition lesson)
Eat more Cholesterol
Supplement Creatine
- Boost IGF-1 (More IGF-1 = More DHT)
u absorb the more you will grow taller!

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)
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 socializing)

Estrogen
Estrogen makes growth plates close earlier and will lower your natural height
potential, so especilly 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
Excercise
Phenibut (1 gram weekly MAX!)
Glutamine supplements
L-Arginine supplements
Conclusion
I didn't really went 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 to the maximum for maximum

growth consider buying the Growth Hormone Optimization and Primal
Hormone courses I made.
Posture
FOR RESULTS IN THE LONG AND SHORT
TERM
Introduction

Good posture can make a person

2-3 centimiters /1inch taller
immediately

Forced posture is NOT good

Posture is key growing in upper

body

Posture= Adaptation
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 boots posture

termendously
 Chew gum
Buteyko breathing
How to activate Singing/humming
Hugs /Cuddles
PSNS Meditation
Stretching or Mass
Feeling Happy
Feel less stress

Incorrect foot posture

Foot posture

Correct foot posture

Ears and eyes Eye exercise

Ears and eyes perceive gravity

Assymetrical sight or hearing
causes assymetrical posture
Massage your facial nerves
Don’t wear any headphones
go outside often enough
Do eye exercice
Stretches
for neck and eyes
 Forward headposture

When you tilt your heard forward it is because your body wants
more air to breathe because you CO2 tolerance is low.

Fix your CO2 tolerance abd 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
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
 Some exercices you can do to tighten
your posterior fascia and loosen your
anterior fascia:
Exercises Superman
Glute bridge
Hip flexor stretch

Supermans

Glute bridge
Exercises

Hip flexor stretch

Exercises
Feeling good superboosts your posture and confidence
If you are sad your shoulders will round up and 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!
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.
AESTHETIC PRIMAL @

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
to o 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 breate 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 tthat
hat 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 How to do it:

Sit in siez a position
Take a slow inhale into your pelvis
Air slowly goes into pelvis

This technique
breathe will your
engaging help diaphragm,
you to properly
see Then diaphragm (lower ribs)
And then chest (upper ribs)
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.
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.

IFUHAVEURNOSEIS CLOGGED U CAN APPLY SOME

BUTEYKO BREATHING EXCERCISE IT WILL GET RID
OF YOUR STUFFED 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.
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 then microfacturing

Outlines
This exercise is very simple as you
just
ju st si
sitt on a cy cl e wh ic h c an a lso
ls o b e
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.
AESTHETIC PRIMAL @

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.
AESTHETIC PRIMAL @

Where you put

your foot
Your feet should touch the pedals inside the triangle as depicted
on the right picture.

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 with regular pace and not too slow,
also not too fast, just regular pace.

Make sure you do this method for atleast 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.
Micro
fractures
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
just comes back denser
and stronger.

Now since the bone comes back denser and stringer can actually grow in
lenght 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

Core principle

Microfacturing for height has multiple steps to it te get optimal gains

Creating the microfactures

Apply forces that counter gravity

Let microfactures heal in this positions

Having the optimal environment for gains

How to create microfactures ?
Creating microfactures ?
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 shinbones with

microfactures makes sure the bone does not grow in width
but in length

It works through the same principle as Limb lenghtening

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 shinbones and apply
gravity in a way that lengthens bones.

Let your lower legs hang from a surface Green box in picture are the ankle
with the ankle weight pulling the ankles weights
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 strenght just get the
medium ones
Rest

Now you have done these exercices 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

Exemple

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 recommand
doing this before sleep since it is just much easier and you will see more gains
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
Skyscraper method.
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 te reason
for the average male height of 6”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.

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.

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: Watch the video

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.
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 good.

Nutrition
Now I still want to add something on nutrition.
Collagen is probably the most important and after that it's Glucosamine and Chondroïtin
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.
AESTHETIC PRIMAL @

Sleep
Will not go in depth about this, cartilage is mostly made in sleep so optimize it.

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.

Stretches

Stretches
your spine are actually
as they very good
can allow more to increase
blood height
flow and in
more
cartilage for in your spine.
Favourite stretches for the spine:
Dead hangs
Cobra stretch
Cat stretch
Neck stretch
Chest stretch
Toe touches

Dead hangs Cobra stretch Cat stretch Neck stretch

Chest stretch Toe touches
Exercises

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,
spine will fill upbut
thethe more temporary height you have the more your
gaps.

More temporary height = More permanent height

Steve
Reaves
Deadlift
ACTUALLY NOT A DEADLIFT
Introduction

This
trick, is actually
which a weight lifitng
is suprising
because usually I am against
weightlifting but this lift produces
very good results on the
collarbones.

Now if you want more results on

height growth I recommend you just
focus fully on the other collarbone
techniques and scrap this one off,
but if you rather have wider
shoulders then growing taller this
exercise would be a great one to
add.
Basics
The Steve Reeves deadlift was designed by bodybuilder Steve Reeves as a way to
broaden his shoulders.

Despite its misinterpretation on the internet, the Reeves deadlift is not meant to be
used as a deadlift in itself, but as a shrug to broaden the shoulders.

Steve Reeves himself stated that the exercise involved deadlifting a bar with a wide
grip and then doing shrugs.

The movement should not be modified into a deadlift, as doing so completely

changes the original purpose and intent of the exercise.

How to do it ?
The Steve Reeves deadlift is a specific exercise that focuses on broadening the
shoulders. To perform the Steve Reeves deadlift, follow these steps:

Start by standing in front of an

Olympic bar with a wide grip,
grabbing the outside of the plates.

Begin by deadlifting the weight

using a very wide grip and holding
the bar at the top of the deadlift
position.
Then, perform shrugs by elevating
the shoulders towards the ears and
then lowering them back down.
Repeat this movement for the
It's important to note that this exercise is
desired number of reps, making sure not to be used as a traditional deadlift,
to keep proper form and control but rather as a shrug to broaden the
throughout the exercise. shoulders.

It's also important to be mindful of the

weight being used to avoid injury.
Conclusion
This method is for the people that weightlift and can most definitely be

added to back or shoulder workouts.

I still advocate against lifting for the people that want to grow taller,
but if you simply don't care that much about height or just think wide
collarbones are that important you should totally do them.

It won't be the case that if you do this single exercise you won't grow
taller anymore but it's different for everybody.
Collarbone
swings
SWING YOUR WAY INTO WIDER
COLLARBONES
AESTHETIC PRIMAL @

Introduction

This method is very easy and effective at widening your collarbones. It basically
consists of two types of swings.

If you do these consistently you shall see results in around 2/3 months time but
it will differ from person to person.

How to do swing NO. 1

Easy method to do but it isn't exactly the same
as the picture so watch out you don't do it
incorrectly.

Stand up right with feet slightly apart while

having arms by your side

Start by rotating one arm anti clock

wise(backwards) like a wind mill

When you got the first arm under control

start swinging your other arm in the same
direction but alternating the rotations
between arms

Do this with normal pace and build up the

reps to200-400 if you can handle it

Now when I talk about alternating rotations I

mean that when your right arm swings up

your left arm swings down

AESTHETIC PRIMAL @

How to do swing NO. 2

Swing NO.2 is very identical to Swing NO. 1 but

this time the rotations are not alternated.

Direction is still the same.

Arms on the picture on the right are rotating

forwards but they should rotate backwards!

For reps it will be the same as Swing NO. 1 which

will be built up to 200-400

Conclusion
This is a very easy and effective way to widen your collarbones.

If you do these regularly you will see results in about 1, 2 or 3 months but it differs for
everybody.

Also watch out for injuries! Build up to these high reps slowly.
Popeye
techniques
HOW YOU CAN MAKE YOUR HANDS
AND FOREARM BONES LONGER AND

THICKER.
AESTHETIC PRIMAL @

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.
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

th e bone will adapt and become longer/thicker.
Exercise 5: 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 6: 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.

To1.lengthen fingers:
Stand upright To1.lengthen forearms:
Do the exact same thing as you did to
2. Raise arms 90o in front of you lenghen fingers, but this time you
3. Start shaking your hands the same slightly ball your fist
way as if they were wet and you 2. Feel the force in your wrists with every
want to shake them dry. shake
4. Make sure with every shake your 3. Make sure you don't ball your fists too
fingers feel the force much
4. Do 200 reps for the first time for both
exercises, slowly build up to 400
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.