How To Grow Taller After Puberty: Full Microfracture Guide (with real-life examples)
Summary
TLDRThis video explores the possibility of growing taller post-puberty by inducing micro-fractures in bones through activities like running and jumping, which stimulate osteoblast and osteoclast activity. It suggests that bone turnover can be accelerated, allowing for potential height increase. The video also discusses banded sleeping, stretching, and the role of genetics and nutrition. It features the case of Devon Larratt, who experienced limb lengthening in his 40s, and refutes the idea that height is solely genetic, emphasizing environmental factors. The host shares various exercises and methods to apply these principles, while cautioning that results may vary and the process requires dedication.
Takeaways
- 🏃 Micro fractures can be created in long bones after puberty through high-impact activities like running, jumping, and lifting weights, potentially leading to bone growth.
- 🔗 Mechanical loading from these activities increases osteoblast and osteoclast activity, accelerating bone turnover and making it easier to reform the bone structure.
- 🧬 The video references a 2009 MIT study suggesting that bones are tough and contain microscopic cracks, which can be advantageous for the proposed bone growth method.
- 🛌 Banded sleeping at night is suggested as a method to stretch bones and take advantage of their plastic deformation properties, which can contribute to height increase.
- 📉 The script mentions historical examples of significant height reduction due to lifestyle and nutritional changes, indicating that environmental factors can influence height.
- 🤔 The video challenges the idea that height is solely determined by genetics, emphasizing the role of nutrition, hormones, and lifestyle.
- 💪 Devon Larrett's example is cited, showing significant arm growth due to consistent training, suggesting that targeted bone growth is possible even in adulthood.
- 🏋️♂️ Various exercises like high-impact jumping, running in place, and weightlifting are recommended to create the necessary forces for bone micro-fractures.
- 🤸♂️ Stretching routines are advised to accommodate muscle, tendon, and ligament growth, which should precede bone lengthening for a natural and proportional increase in height.
- 🚫 The video provides a disclaimer that it is not medical advice and that results are not guaranteed, encouraging viewers to proceed with caution and at their own risk.
- 💊 Additional information is given on the potential use of supplements, massage guns, and sleeping on a hard surface to enhance bone metabolism and potentially increase the effectiveness of the bone growth process.
Q & A
What is the main concept discussed in the video regarding growing longer bones after puberty?
-The video discusses the concept of creating micro-fractures in bones through impact activities like running, jumping, and weightlifting, which can stimulate higher osteoblast and osteoclast activity, potentially leading to bone growth after puberty.
What is the role of osteoblasts and osteoclasts in bone turnover mentioned in the video?
-Osteoblasts are cells responsible for the formation of new bone tissue, while osteoclasts are cells that break down bone tissue. The video suggests that the mechanical loading from micro-fractures can increase the activity of these cells, leading to faster bone turnover.
What is the significance of plastic deformation in the context of bone growth discussed in the video?
-Plastic deformation refers to the permanent change in the shape of a material, in this case, bone. The video mentions that bone is capable of plastic deformation, which can be utilized to reform the bone structure, potentially leading to increased height.
Can you explain the example of Devon Larrett mentioned in the video?
-Devon Larrett is an example given in the video where he trained his right arm exclusively for two years, resulting in noticeable differences in the size and length of his right forearm compared to his left, demonstrating that limb lengthening is possible even after puberty.
What are some of the activities suggested in the video to create micro-fractures in the bones of the arms?
-The video suggests activities such as baseball, boxing, arm wrestling, weighted dips and pull-ups, farmer carries, rock climbing, gymnastics, and explosive push-ups to create high impact, tension, or compression forces in the arms.
What is the importance of banded sleeping in the process discussed in the video?
-Banded sleeping is important as it helps stretch the bones after creating micro-fractures. The video suggests that bone, being capable of plastic deformation, can be stretched out during sleep, potentially aiding in the growth process.
How does the video address the role of genetics in determining height?
-The video acknowledges that genetics play a significant role in determining height, accounting for 60-80% of it. However, it also emphasizes that environmental factors such as nutrition, lifestyle, and hormonal balances can significantly affect height, allowing for the possibility of surpassing genetic potential.
What is the video's stance on the belief that height is solely determined by genetics?
-The video challenges the belief that height is solely determined by genetics by pointing out that many people surpass their genetic potential and that factors such as nutrition, hormonal balances, and lifestyle choices can influence height.
What are some of the historical examples given in the video to illustrate the impact of environmental factors on height?
-The video provides the example of the transition from hunter-gatherers to farmers in Europe from 8,000 BC to 3,000 BC, during which men lost an average of 6 inches in height due to nutrient deficiencies and a more sedentary lifestyle.
What precautions does the video suggest when attempting to grow longer bones after puberty?
-The video suggests starting with a gradual approach, such as running 3 to 5 miles daily or performing exercises like jump squats with ankle weights. It also emphasizes the importance of proper nutrition, stretching, and the potential use of supplements to aid in bone repair.
Why does the video mention the importance of performing bone growth activities right before bed?
-The video suggests performing bone growth activities right before bed to prevent calcification of bones in a compressed state due to standing or sitting during the day. It is believed that sleeping in a stretched-out state can help the bones heal in a lengthened position.
Outlines
🏃♂️ Post-Puberty Bone Growth Through Micro-Fractures
The video discusses the possibility of growing longer bones after puberty by inducing micro-fractures through physical activities like running, jumping, and weightlifting. These activities create impact, tension, or compression, which can lead to cracks in the bone matrix, stimulating higher osteoblast and osteoclast activity, thus increasing bone turnover. The speaker references a 2009 MIT study on bone plasticity and toughness, highlighting the existence of microscopic cracks in bones that can be utilized for growth. The video also introduces the concept of banded sleeping to stretch bones and mentions the plastic deformation of bones in various contexts, such as rickets, corsets, foot binding, and orthodontic braces.
🧬 Challenging the Genetic Predisposition to Height
The script addresses the common belief that height is solely determined by genetics by arguing that many people surpass their genetic potential for height. It emphasizes the importance of factors beyond genetics, such as hormonal balances, sleep cycles, nutrition, and lifestyle. The video provides historical examples of significant height changes due to environmental factors, like the transition from hunter-gatherers to farmers in Europe, which led to a decrease in average height due to nutrient deficiencies and a more sedentary lifestyle. It also discusses the importance of stretching muscles, tendons, and ligaments before bone elongation can occur and the role of collagen and protein intake in this process.
🤸♂️ Methods for Bone Lengthening and Micro-Fracture Creation
The video outlines methods to create micro-fractures and potentially lengthen bones, including running on hard surfaces, performing MSAI jumps, and running in place with ankle weights. It suggests starting with light weights and gradually increasing to 8 to 10 lbs per leg, performing 100 to 500 repetitions. For those interested in increasing their wingspan, the video recommends high-impact activities like baseball, boxing, wrestling, and various weightlifting exercises. It also emphasizes the importance of stretching to counteract compression forces from tight muscles and to promote bone growth in conjunction with the activities mentioned.
🛌 Optimizing Bone Growth with Banded Sleeping and Supplements
The script explains that banded sleeping should be done right before bed to prevent calcification of micro-fractured bones in a compressed state due to standing or sitting during the day. It also suggests using supplements to speed up the bone repair process, mentioning minerals, vitamins, and peptides as essential for bone health. The video proposes the idea of using a massage gun to increase bone metabolism and the potential benefits of sleeping on a hard surface to correct postural tilts. It addresses common doubts about why runners and weightlifters don't shrink despite creating micro-fractures and concludes by inviting viewers to share their ideas and suggestions, acknowledging the experimental nature of the discussed methods.
Mindmap
Keywords
💡Microfractures
💡Osteoblasts and Osteoclasts
💡Plastic Deformation
💡Banded Sleeping
💡Hormonal Balances
💡Nutrition
💡Genetics
💡Plyometrics
💡Stretching
💡Supplements
💡Massage Gun
Highlights
The video discusses a method to potentially grow longer bones after puberty by creating micro-fractures through impact activities like running, jumping, and weight lifting.
Mechanical loading from impact activities can increase osteoblast and osteoclast activity, leading to faster bone turnover.
A study is mentioned that supports the idea of bone turnover accelerating due to mechanical stress.
The concept of plastic deformation of bones is introduced as a challenging process that can be influenced by micro-fractures.
Banding sleeping at night is suggested as a method to stretch bones after creating micro-fractures during the day.
Examples of plastic deformation in bones include rickets, corsets, foot binding, and orthodontic braces.
A case study of Devon Larrett is presented as evidence of limb lengthening beyond puberty through intensive training.
The MIT paper from 2009 on bone plasticity and toughness is referenced to discuss the presence of microscopic cracks in bones.
The video challenges the belief that height is solely determined by genetics, emphasizing the role of environmental factors.
Historical evidence is provided to show how changes in lifestyle and nutrition can impact height, as seen in the transition from hunter-gatherers to farmers.
The importance of muscle, tendon, and ligament stretching before bone lengthening is emphasized to ensure proper accommodation of longer bones.
A disclaimer is provided that the presenter is not a doctor and that the methods discussed are not medical advice.
Running on hard surfaces is recommended as a method to create micro-fractures, with a suggestion of 3 to 5 miles daily.
MSAI jumps and plyometrics are suggested as alternatives for those unable to run outside.
The video suggests using creative methods for high impact, tension, and compression in the arms to potentially lengthen them.
Supplements, massage guns, and sleeping on a hard surface are presented as additional methods to potentially enhance bone growth.
The video addresses common doubts about why runners and weightlifters do not shrink despite creating micro-fractures.
A final call to action encourages viewers to like, subscribe, and explore more content on the topic.
Transcripts
welcome in this video we're going over
how to create micr fractures and some
additional information on banded
sleeping and how all of this works to
help us grow after puberty let's begin
So in theory we can grow longer bones
after puberty by creating micr fractures
this will be through running jumping
lifting weights I'll get into the
specific later but basically anything
that creates impact tension or
compression can result in cracks within
the bone matrix and this mechanical
loading will create higher osteoblast
and osteoclast activity I'll link a
study down below but essentially it just
says that bone turnover right the
addition of new bone and taking away old
bone happens faster this will allow us
to reform the bone easier because
plastic deformation of bone is really
really hard there's like a whole video
that I need to make on plastic deoration
there's this MIT study from 2009 that
I'll share in that video but that is its
own video that is to come later now
what's next after creating micr
fractures we stretch them out with
Bandits sleeping at night I've got two
videos for this so feel free to check
those out and because bone is capable of
plastic deoration some examples are
rickets that's like a disease where
nutritional deficiencies caus the Boeing
of leg bones we've got corsets right
actually altering the rib cage in women
who wear it foot binding back in China
to make feet smaller and the appearance
of smaller feet was highly valued
there's also orthodontic braces this
one's a little bit different because it
works with the head and the jaw and
there are plates within our head that
move around so it's not quite like leg
bones or arm bones but I thought it was
worth mentioning because it was an
example of how force will win over bone
because teeth and the skull can be
changed just by constant force over a
long period of time now again none of
this is guaranteed but my hypothesis and
my claim is that over months maybe years
we can grow longer tibas and femur and
this will make us
taller now one great example is Devon
larrett I've got a video linked down
below where he exclusively trains his
right arm for 2 years it it's mirrored
here but this is his right arm it's
considerably bigger than his left arm
and you can see where the carpel bones
sit as his elbows are on the table his
left sits right at the black line and a
little bit above the black line that's
where his right carpal bones sit so we
can tell that the right forearm actually
grew in length and that also causes his
right knuckle to sit a little bit higher
than his left knuckle the difference is
a little more apparent once you look at
how his fingertips sit when his arm arms
are straight and elbows are on the desk
now I think the difference in bone
growth is actually a little more
exaggerated than just this little
fingertip because his right hand is
actually tilted at an angle here he saw
this crazy difference without Bandit
sleeping right it was all unintentional
and he even saw it in his late 40s so
this is kind of incredible he gained
limb length well out of puberty and he
didn't by just training his right arm
for two years without that constant
force of 8 to 10 hours every single
night this just goes to show limb
lengthening is possible at any stage of
life now if you want to argue about this
like lens Distortion angles I want you
to go check out the video for yourself
because the difference is pretty obvious
now blue label like this one comment
underneath this video kind of read my
mind and said imagine how many hundreds
of micr fractures it took for his bones
to build back longer another guy said
and a good amount of growth hormone and
a third guy says that's also what I've
been thinking it's not like he's a young
guy where his bones readily heal and
strengthen this is absolutely insane my
thoughts exactly now let's move on the
Mit paper from 2009 called plasticity
and toughness in bone this I I took kind
of of some of their measurements and in
a later video I'll go over like the
physics of it applying hooks law like a
simple model of how much force it would
take to plastically deform the bone and
make it longer but I just wanted to show
that in their opening statement they
claim that bones are full of microscopic
cracks and the character of the bone
their structure makes them remarkably
resistant to fracture so bones are
really really tough but they do have a
lot of microscopic cracks which we can
take advantage
of so now that we've covered that it's
not all genetics let's address the
people that claim it's genetics and that
call height a day after saying oh yeah
genetics will govern how tall I will
become now my main counter to this is
that many people pass their genetic
potential right there's this equation
mom's height plus dad's height plus 5 in
divide by Tom you get your predicted
like genetic ceiling so many people
surpass this they're not looking beneath
the surface at HGH estrogen right
hormonal balances sleep cycles nutrition
including vitamins minerals aminos
peptides this kind of stuff they're
ignorant to the idea that there are so
many things beneath the surface and they
don't really question the things that
Society tells them this goes for 99% of
people what they do is they see what
already exists out in the world and they
use that to form their beliefs right
this is kind of how science works but I
just wanted to say that I think it's
actually the other way around you kind
of have to see it in your mind first
before you bring it into reality all
famous experiments existed in someone's
mind they went out and did it and
because it worked that's why reality is
the way it is now so it's not that
reality exists and that's how it should
shape our beliefs I think it's the other
way around I hope that makes sense so
really quick height is 60 to 80% genetic
so I do agree large part of it is
genetics but the rest of it is
environmental this will be nutrition
lifestyle and this can affect our height
a lot an example is back in Europe when
we transition from Hunter gathers to
Farmers from 8,000 BC to 3,000 BC men
lost an average of 6 in in height over
this period and this was mainly because
of nutrient deficiencies as well as a
more sedentary lifestyle right they
weren't chasing down anything they could
get and as a result eating a lot of
diverse food groups they would kind of
focus on what was easier to grow and
they would just grow a lot of that one
thing and eat a lot of that one
thing let's discuss the issues with
growing longer bones before I get into
the micr fracturing method so muscles
tendons ligaments these need to
accommodate our longer bones right but I
think it's actually a little bit
backwards the longer bones can only come
after the muscles tendons and ligaments
have been stretched out so we need to
perform some sort of stretching like a
stretching routine to take care of the
muscles and then if we have a high
collagen and protein intake this should
help the tendons and ligaments lengthen
through banded sleeping for example Le
and with very slow changes right we're
not going to see like 2 in of height per
month we're going to see maybe a few
millimet of bone and this reasonable
amount of growth will cause a reasonable
amount of hyperplasia the ten aites
fibroblasts right our tendon and
ligament cells will create more collagen
and lengthen naturally and a at a very
slow rate so I think this isn't too much
of an issue we just let the muscles
tendons and ligaments stretch first and
then the bones come after once
everything is in
place now onto the methods again
disclaimer I'm not a doctor not medical
advice
whatsoever and I'm not promising results
but I do believe in this process and
although it's going to be a long and
hard process I believe it will pay off
so do all of this at your own risk
number one is to run on a hard surface
that'll be your concrete your dirt
trails black top whatever you can find
I'm currently doing 3 to 5 miles every
day the other day I did 6 miles
yesterday I did 5 miles and I'm hoping
to increase my mileage soon just to
create more micr fractures and I'm not
sure if I should be doing this every
single day or every other day for rests
this is something I'm still
experimenting with so if you guys find
something while you're experimenting as
well do let me know down in the comments
or through my Instagram DMS that would
be really really awesome
so what I currently advise is 3 to five
miles every single day 5 days a week
that's what I'm currently
doing next we've got msai jumps right A
lot of people can't go outside they
can't go running maybe it's not safe or
they just don't have a suitable place to
go running it's perfectly fine but that
should not be your only excuse right you
should find a workaround and msai jumps
Plyometrics jumping jacks with ankle
weights can be done in place
in like a small confined spot as long as
you have a little bit of room above your
head to perform it you should start
small and you should work up to 8 to 10
lbs of ankle weights per leg and you
should do these for 100 to 500 reps this
should kind of emulate the running on a
hard surface type of exercise now three
you can also switch it up right if
jumping isn't for you and you don't want
to do it every single day you can also
run in place place with ankle weights
and this can be done for 30 plus minutes
to maximize those micr fractures and
then boom straight to bed straight to
sleep into that banded sleeping setup
I'm hoping this all makes sense if you
do have questions leave them down below
now methods for arms so some people do
want to lengthen their
wingspan on top of all this right we
want our arms to be proportional to
Total height I currently have a pretty
long Wings spam so so I'm actually
pretty fortunate I don't have to worry
about this but same deal I'm not
guaranteeing anything but if Devon
larett could do it then you could
probably do it too this would be through
high impact high tension high
compression as always and I want you to
use your creativity I've listed some
things out such as baseball boxing arm
wrestling weighted dips and pull-ups
farmer carries rock climbing gymnastics
heavy bench press and explosive push-ups
these should create the the high impact
forces tension forces or compression
forces that you may need to create those
micr fractures within your arms now if
you can combine this with a lot of
hanging from a bar as well as stretches
to remove that compression force that a
tight muscle will put on the bone then
you should be golden so I want you to
stretch out your wrists your forearms
your biceps triceps and shoulders a good
movement for shoulders is the PVC pipe
pass through if not you can do arm
circles the rest you can easily find on
Google right wrists little wrist circles
forearms this thing or this thing sorry
if I'm getting cut off I usually cut
this into a circle after in post
production then triceps obviously this
one is awesome and then shoulders PVC
pipe pter so let's move on to additional
information I know the video is getting
a little bit long but bear with me here
we're getting into some Sauer
information
now one you should do this right before
bed otherwise you'll be standing or
sitting all day and you'll kind of allow
for slight calcification of your bones
while in that microf fractured State and
if everything's being compressed because
you're standing or you're sitting then
they're going to heal in that compressed
state so I'd advise you to just do this
right before bed and then maybe use is
sleeping on top of all this to get that
stretch out so I don't know how you do
that for your arms you may have to get
creative but this is what I'd advise do
it right before bed the main idea
combination of regular and prolonged
mechanical stress for high bone turnover
plus regular and constant tension right
High force over a long period of time
should be able to reform bones I can't
specify any sort of rate at which you'll
change right I can't say oh you'll gain
1 cm per month I can't say you'll gain 3
in this year and then 2 in the next so
I'm sorry I can't say this obviously
varies from person to person based on
hormonal balances nutrition the amount
of tension force in your setup all sorts
of things right so I just wanted to say
sorry I can't specify a rate at which
you'll grow this is hugely
experimental now additional information
to use supplements to speed up the
process I have a whole supplement video
I'm currently taking a bunch right now
pretty much every single supplement that
I listed in that video actually that'll
be mainly your minerals vitamins and
peptides for bone repair also you can
try using a massage gun to speed up
orthodontic rate so this will be higher
for higher bone metabolism you'll want a
high vibration at 120 hertz I don't know
how long I don't know how many days you
have to do this I just know that it's a
potential way to increase bone
metabolism
also you may want to sleep on a hard
surface over time this will correct
those postural tilts just because when
you're sleeping on your back on a hard
surface you'll kind of line everything
up in that straight line assuming your
ground is nice and flat it will allow
for a better pull with Bandits leaping
so these two things kind of experimental
they're just ideas I'm throwing out
there but they're things to try if you
have the time or if you have the means
to do
so now let's cover one quick doubt
before I hop off for this video why
don't all runners or even like Olympic
weightlifters people that do heavy
squats heavy deadlifts shrink right if
if if micr fractures are being created
all the time why don't they shrink well
I think the main reason is duration
they're doing it for a lot less than 8
to 10 hours a day every single day but
also they've got a good diet and a
healthy amount of HGH is released during
their exercise
so that means new bone is being brought
in and there should be no net loss if
anything the density of the bone is
actually going up also if they're doing
it with proper form there should be no
loss of height due to posture or worn
out discs and on top of this if they're
doing a lot of stretching to keep their
muscles nice and loose then they
shouldn't lose any sort of postural
gains from that either if you have any
other doubts do comment them down below
I'm obviously super open to hearing
other new ideas and suggestions about
all this since it is
experimental so my sources I'll link
these down below with all that thank you
for hanging out if you made it to the
end please do like or sub to see more
with that peace
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