How To Literally Force Your Bones To Grow : WOLF Method
Summary
TLDRThis 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
- ๐ 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.
- ๐ช Wolf's Law states that bones adapt and change to handle the stress placed upon them, potentially increasing their length and density.
- ๐ Exercises that cause micro-fractures, such as sports like basketball and cycling, combined with stretching, can help lengthen bones over time.
- ๐ Bodybuilders typically do not grow taller because their workouts focus more on increasing bone density and strength rather than lengthening.
- ๐ฆด Micro-fractures heal by making bones stronger and longer, but the direction of growth depends on the type of stress applied.
- ๐ดโโ๏ธ Cycling with a high seat stretches leg bones, promoting bone remodeling and lengthening, similar to how giraffes evolved longer necks.
- ๐ Stretching exercises like ankle stretches after micro-fracture-inducing workouts can help bones grow vertically rather than horizontally.
- ๐งฌ Growth hormone is crucial for increasing height, as it converts into IGF-1, which directly influences bone growth.
- ๐ฅฉ A nutrient-rich diet, including dried fruits, meats, and healthy carbs, is essential for supporting growth hormones and bone health.
- ๐งโโ๏ธ 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
๐ฆด 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 Wolffโs 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 donโt 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.
๐ 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.
Mindmap
Keywords
๐กWolff's Law
๐กMicro fractures
๐กGrowth hormone
๐กIGF-1
๐กBone remodeling
๐กAnkle stretching
๐กTestosterone
๐กPosture correction
๐กSports
๐กNutrition
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 donโt 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 [ย __ย ] 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
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