How To Literally Force Your Bones To Grow : WOLF Method

Summary

This video explores how increasing height is possible, even with closed growth plates, by using principles like Wolf's Law and microfractures. It explains how stress and exercises like jumping, cycling, and sports can trigger bone growth. The video also covers the importance of stretching, growth hormone, and IGF-1, alongside a balanced diet rich in boron, meats, and healthy carbs. Additionally, it provides tips on improving posture and spinal decompression to add a few extra inches. The techniques discussed aim to stimulate natural height increase through targeted workouts, nutrition, and hormone management.

Takeaways

• 📏 Growing taller at any age is possible through specific exercises and techniques, even if growth plates are closed, by applying stress to bones as per Wolf's Law.
• 💪 Wolf's Law states that bones adapt and change to handle the stress placed upon them, potentially increasing their length and density.
• 🏀 Exercises that cause micro-fractures, such as sports like basketball and cycling, combined with stretching, can help lengthen bones over time.
• 📉 Bodybuilders typically do not grow taller because their workouts focus more on increasing bone density and strength rather than lengthening.
• 🦴 Micro-fractures heal by making bones stronger and longer, but the direction of growth depends on the type of stress applied.
• 🚴‍♂️ Cycling with a high seat stretches leg bones, promoting bone remodeling and lengthening, similar to how giraffes evolved longer necks.
• 🛌 Stretching exercises like ankle stretches after micro-fracture-inducing workouts can help bones grow vertically rather than horizontally.
• 🧬 Growth hormone is crucial for increasing height, as it converts into IGF-1, which directly influences bone growth.
• 🥩 A nutrient-rich diet, including dried fruits, meats, and healthy carbs, is essential for supporting growth hormones and bone health.
• 🧍‍♂️ Fixing posture and performing decompression exercises can instantly improve height by reducing spinal compression, similar to astronauts in space.

Q & A

What is Wolf's Law and how does it relate to bone growth?

Wolf's Law states that bones adapt to the stress placed upon them, reshaping themselves to handle the load. In the context of height growth, applying the right type of stress can potentially increase bone length.

Why don't all bodybuilders become taller if they work out regularly?

Bodybuilders primarily focus on increasing bone density and muscle strength, not bone length. Their workouts are aimed at strengthening bones rather than applying the type of stress needed for lengthening.

How do micro fractures contribute to height increase?

Micro fractures occur when bones experience stress. As these fractures heal, they can potentially increase the bone's length if followed by the correct stretching techniques.

What are the three recommended workouts for causing micro fractures and promoting bone length?

The three recommended workouts are sports like basketball and volleyball, jumps, and cycling with a high seat, which all help cause micro fractures and stimulate bone remodeling.

Why is stretching important after creating micro fractures?

Stretching is crucial because if bones are not stretched after creating micro fractures, they may grow wider instead of longer due to compression. Stretching encourages vertical bone growth.

What role does growth hormone play in height increase?

Growth hormone, released by the pituitary gland, triggers the production of IGF-1 in the liver, which is essential for bone growth and overall height increase.

Why is diet important for increasing height?

A proper diet supports hormonal balance and bone health. Nutrients like boron, zinc, and vitamins from meat, fruits, and healthy carbs are vital for bone growth and maintaining strong bones.

How does cycling with a high seat help increase height?

Cycling with a high seat stretches the leg bones over time, promoting bone remodeling and increasing bone length by following the principles of Wolf's Law.

What is the purpose of ankle stretching after workouts?

Ankle stretching with ankle weights helps extend bones after micro fractures have been created, allowing them to grow longer by preventing compression.

Can posture affect height, and how can it be improved?

Yes, poor posture can compress the spine, reducing height. Fixing posture through exercises like hanging, pull-ups, and neck strengthening can help decompress the spine and potentially increase height by 2 to 3 inches.

Outlines

00:00

🦴 Unlocking Height Growth with Wolff's Law

The first paragraph introduces the concept that increasing height is possible even with closed growth plates by applying Wolff’s Law. This principle states that bones change based on the stress applied to them, as exemplified by a real-life figure, Devon Larratt, who unknowingly lengthened his arm through repetitive training. The text explains that bodybuilders don’t typically grow taller because they focus on increasing bone density rather than length, and their workouts prioritize testosterone over growth hormone, which is vital for height growth. The speaker promises to provide insights on exercises, hormones, and diets that promote height growth through techniques like microfracturing bones and stretching, similar to leg-lengthening surgeries.

05:00

🏀 Effective Workouts for Microfractures and Height Increase

This section explains how microfractures in bones, caused by stress and physical activity, can promote height growth. It highlights three workouts: sports like basketball and volleyball, which boost growth hormone and create microfractures; jumping exercises, which are said to lengthen bones after healing; and cycling, where setting the seat higher helps stretch leg bones over time. The process is likened to how giraffes evolved longer necks. Stretching, particularly with ankle weights after workouts, is emphasized to ensure bones grow vertically rather than compressing and growing wider. The author suggests doing these exercises at night for optimal results, followed by rest to avoid compressing the bones.

Keywords

💡Wolff's Law

Wolff's Law is a principle stating that bones adapt to the stress placed on them. In the context of the video, this law is central to the argument that bones can lengthen and strengthen when subjected to repeated stress, as seen in Devon Larett's longer right arm due to his training routine. The video uses this law to explain how targeted exercises can promote bone growth.

💡Micro fractures

Micro fractures are tiny, controlled breaks in bones that stimulate the bone healing and strengthening process. In the video, it’s suggested that certain exercises like jumping and sports can cause micro fractures, which, when healed, result in longer and stronger bones. This is a critical component of the technique for increasing height after growth plates have closed.

💡Growth hormone

Growth hormone (GH) is a hormone released by the pituitary gland that plays a vital role in growth and development. The video explains that GH is essential for synthesizing IGF-1, which directly impacts height. It also stresses the importance of promoting GH release through sleep, exercise, and nutrition to maximize the potential for bone growth.

💡IGF-1

Insulin-like Growth Factor 1 (IGF-1) is a hormone that is synthesized in the liver after the release of growth hormone. The video emphasizes IGF-1 as the key hormone responsible for increasing height. It highlights that while GH triggers IGF-1 production, it is the latter that directly influences bone growth and height.

💡Bone remodeling

Bone remodeling refers to the continuous process of bone tissue renewal, which is essential for maintaining bone strength and function. In the video, it is described as a mechanism through which bones adapt to stress, allowing them to grow in response to exercises that induce micro fractures, such as cycling with a raised seat.

💡Ankle stretching

Ankle stretching is a specific exercise mentioned in the video as a method to increase bone length after inducing micro fractures. By attaching ankle weights and letting the legs hang, bones are stretched, promoting vertical growth instead of horizontal bone thickening. The technique is recommended as a nightly routine for best results.

💡Testosterone

Testosterone is a hormone commonly associated with muscle growth and strength. The video explains that while bodybuilders often focus on testosterone for muscle and bone density, they neglect growth hormone and IGF-1, which are more crucial for increasing height. Testosterone’s role in bone density is acknowledged but differentiated from hormones related to height increase.

💡Posture correction

Posture correction is discussed as a method to temporarily increase height by decompressing the spine. The video mentions astronauts growing taller in space due to spinal decompression and offers tips like hanging exercises and neck bridges to improve posture and potentially gain a few inches in height by reducing spinal compression.

💡Sports

Sports such as basketball, volleyball, and football are highlighted as activities that promote both micro fractures in bones and the release of growth hormone. The frequent jumping and running involved in these sports put stress on leg bones, which, according to the video, can lead to increased bone length when combined with proper stretching techniques.

💡Nutrition

Proper nutrition is stressed as a vital factor in both hormone balance and bone health. The video contrasts the growth of North and South Koreans, attributing the height difference to better nutrition in the South. It advises a diet rich in meats, boron, and carbohydrates to support bone growth and hormonal function, emphasizing that diet is essential for long-term growth.

Highlights

Wolf's Law: Bones adapt to handle the stress applied to them, which can increase both bone length and density.

Devon Larratt's right arm grew longer and stronger due to focused training, demonstrating how uneven exercise can impact bone growth.

Bodybuilders don’t necessarily grow taller because their workouts primarily focus on increasing bone density rather than length.

Growth hormone and IGF-1 are essential for height growth, and targeting these hormones through specific exercises and diet is crucial.

Micro fractures caused by stress, like jumping and cycling, heal to make bones longer if stretched during recovery.

Sports like basketball, volleyball, and football are effective for increasing height due to the combination of jumping and running.

Jumps after workouts can create micro fractures that help bones heal stronger and longer over time.

Cycling with a higher seat promotes bone remodeling and leg length increase, similar to the evolutionary growth of giraffes' necks.

Ankle stretching with weights after creating micro fractures can help bones grow vertically instead of widening.

Growth hormone is released during deep sleep, making uninterrupted rest essential for height growth.

Hydration, weightlifting, high-intensity interval training, and sunlight exposure are vital to support growth hormone production.

Boron-rich dried fruits and red meats support bone health and hormone production, aiding height increase.

Proper nutrition, including adequate vitamins and minerals like Vitamin D3 and zinc, is essential for hormonal balance and bone growth.

Fixing posture can increase height by 2 to 3 inches due to spinal decompression, similar to astronauts growing taller in space.

Exercises like hanging and neck curls can improve posture and aid in height increase by reducing spinal compression.

Transcripts

growing taller at any age is possible

even if your growth plate is closed but

how the answer is simple by using Wolf's

Law Wolf's law states that your bone

will change itself to handle the stress

you apply to it take Devon let's a real

life example this arm is longer you see

that it's a little bit longer do years

of only training my right hand he has

unknowingly used Wolf's Law he mentioned

that his right arm is longer and bigger

than his left arm because he primarily

works out his right arm and in the

process it has become stronger and also

increased in length this clearly shows

that bone length and density can be

increased depending on certain types of

stress and exercise and you don't even

need growth plates to be opened but if

bone length can be increased by just

exercising then why aren't all

bodybuilders 6 ft tall shouldn't they be

tall since they work out regularly and

eat a healthy diet the answer lies in

the type of workout and stress they put

on their bones and most importantly the

type of hormones they focus on their

workouts mainly focus on increasing bone

density to make bones stronger so they

can lift heavy weights and they only

focus on testosterone hormone whereas

growth hormone is also very important

for increasing height so in this video I

will teach you all about the workouts

exercises techniques the hormones and

the perfect diet to increase your height

so don't ducking skip the

video you already know the story of

Devon larett whose one arm is longer

than the other you probably also know

about leg lengthening surgery where

surgeons insert steel rods into the

bones and stretch them regularly helping

people increase their height by over 5

to 6 in we will use similar techniques

to increase our height but how you may

ask the answer is simple micr fractures

when our bones get micr fractured they

heal themselves to be stronger and even

longer depending on the stress and

routine followed you may have noticed

the knuckles of Fighters are bigger and

stronger than those of the average

person this is because they repetitively

work out with their Knuckles through

exercises like knuckle push-ups punching

bags and hitting others bones which

cause micr fractures in their bones

these micr fractures heal to withstand

the stress following Wolf's Law however

their Knuckles won't grow longer like

wolverines but rather stronger and wider

that's because the stress they apply

compresses the bone rather than

stretching it after micr fracturing in

simple terms you need to First create

micr fractures in your bone and then

stretch them so they can grow vertically

rather than horizontally here are three

workouts that causes micro fractures in

your bones and then I will teach you the

best stretches to increase your bone

length sports sports like basketball

volleyball and football are the best for

increasing your height because you are

frequently running which increases

growth hormone you also attempt to dunk

to score and jump to stop which places

stress on your legs causing micr

fractures in your bones so in simple

terms you will be boosting your growth

hormone while applying micro fractures

to your bones to increase their length

jumps jumps are the best way to cause

micr fractures in your bones I do these

after my workouts every day which after

healing grow back bigger and longer

cycling as I mentioned in a previous

video cycling is highly beneficial for

increasing your height cycling not only

sticks to the principles of micro

fracture and Wolf's Law but also

promotes bone remodeling when you cycle

with the seat set higher to stretch your

legs your leg leg bones gradually

increase in length over time as they

remodel to support the activity this

process is similar to the theory that

giraff is' necks are longer because they

needed to reach leaves high in the trees

over time their bones remodeled

themselves to help them survive now you

know the three best workouts for causing

micro fractures in your bones jumping

Sports and cycling however just doing

these exercises alone won't increase

your height to achieve the best results

you need to combine these activities

with stretching if you only do these

workouts and then immediately doing

other exercises like squats your bones

will compress and grow wider instead of

longer here is the only stretch you'll

ever need to increase your bone length

after creating micr fractures ankle

stretching after you have created micro

fractures in your bones through the

mentioned workouts attach ankle weights

to your legs and hang them off the bed

while lying down this stretches the

bones rather than compressing them use

the ankle weights for around 30 to 60

minutes and then go to sleep because you

don't want to compress your bones this

is also the reason why I suggested doing

these workouts at night so you can come

home attach the weights and go to sleep

you may be confused about which workouts

and stretches to do for the best results

for optimal benefits perform any one of

the above workout six times a week okay

now you understand Wolf's Law and bone

remodeling for increasing bone length

and you might be excited that you can

finally increase your height with these

workouts and stretches however without

the next Factor no matter how many micro

fractures you create or how much you

stretch your bones won't grow longer the

next element is growth hormone you might

have heard that growth hormone is

important for increasing your height

however growth hormone itself is not

what increases our height the hormone

responsible for height is igf-1 growth

hormone after being released by the

pituitary gland travels to the liver and

is then synthesized into igf-1 in simple

terms we need growth hormone to be

released so that it can synthesize into

igf-1 which will help increase our

height but how do we do it effectively

ensuring we don't disrupt our hormones

and increase our height efficiently you

need to follow these steps and watch my

previous video where I explain in detail

how to increase your growth hormone

adequate sleep ensure you get 8 to 9

hours of uninterrupted sleep each night

growth hormone is primarily released

during deep sleep hydration stay

hydrated with both water and salt-based

hydration solutions to support overall

hormone function exercise engage in

regular weightlifting and high-intensity

interval training these exercises

stimulate the release of growth hormone

I've already provided the best workouts

in my previous video sunlight get plenty

of sunlight to boost vitamin D levels as

it is essential for hormone synthesis

minerals and vitamins intake of minerals

and vitamins especially zinc vitamin D3

and vitamin C are crucial for growth

hormone production now it's time to

increase your testosterone levels as it

is one of the most important hormones in

your body and you don't need to buy any

course just download the free ebook from

the description where I explain the best

natural ways to increase your

testosterone it's completely free now

you know five of the best ways to boost

growth hormone igf-1 and testosterone so

is this all it takes to increase height

is that it the answer is no did you know

that North and South Koreans have almost

the same genetics yet South Koreans are

taller the main reason is Diet North

Koreans lack proper nutrition due to

food shortages whereas South Koreans

have access to nutritious diets

contributing to their increased height

so here comes the chapter on the perfect

diet which is crucial because it

supports both wool flaw and hormonal

balance without proper nutrition your

hormonal balance will be disrupted and

your bones will not only become weaker

but you will also face other issues like

lack of muscle gain acne pimples hair

loss and more for [ __ ] sake diet is

important number one Boron Boron found

in dried fruits such as chestnuts

raisins prunes and dried cranberries

plays a crucial role in growth studies

show that consuming dried fruits high in

boron can potentially increase your

height by 2 to 3 in these dried fruits

are packed with essential vitamins and

minerals such as Vitamin A vitamin K

iron calcium magnesium these nutrients

are vital for bone health and overall

growth therefore incorporating dried

fruits into your diet can support your

growth and help maintain strong healthy

bones number two Meats meat is extremely

important to increase your growth

hormone and testosterone as it contains

good amino acids therefore you need to

consume meat in high amounts however you

can't just eat chicken legs and assume

you are getting sufficient protein and

nutrients it's important to eat red meat

and organ Meats as they are very

nutrient-dense some examples include

liver heart and kidneys the best sources

are lamb or mutton pork fish eggs and

chicken number three carbs carbohydrates

give us the energy to move around and

perform daily activities it's important

to consume healthy carbs and avoid

unhealthy options like pizza and burgers

even though they contain carbs instead

you can eat foods like rice beans

lentils potatoes corn peas other green

vegetables including these in your daily

diet ensures you get the necessary

energy while maintaining overall health

bonus advice increase your height by

fixing your posture if you want to

increase your height by 2 to 3 in within

a week focus on fixing your posture your

spine is most likely compressed for

instance astronauts experience an

increase in height of around 2 to 3 in

in space due to spinal decompression you

can fix your posture by doing the

following workouts for your back do

these hanging exercise hang for 30 to 45

seconds repeating it around 7 to 13

times with a 10 to 30 second rest in

between pull-ups do 100 pull-ups with

different variations close grip wide

grip take a 30 45 second rest between

each set aim for one set of 15 to 20

Reps for each variation but this much

will not be enough you also need to fix

your neck posture which often looks like

a geek from too much sitting at a desk

or looking at screens for your neck do

exercises that strengthen it such as

neck Bridges these are the best workouts

that you can do at home or anywhere just

make sure the floor isn't concrete and

use some cushioning to avoid harming

your head perform three to four sets

holding each for 20 to 30 seconds this

exercise is especially good for those

who sit at a desk all day using laptops

neck curls neck curls are just as

effective and useful as neck Bridges do

three to four sets of 12 to 15 reps with

60 seconds of rest between each set this

workout specifically targets the front

neck muscles helping to develop a

thicker neck I will make a full video on

fixing your posture and spinal

decompression if this video receives

over 500 comments wish you luck in your

self-improvement journey