How To Grow Taller After Puberty: Full Microfracture Guide (with real-life examples)

Summary

This 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

00:00

🏃‍♂️ 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.

05:01

🧬 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.

10:02

🤸‍♂️ 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.

15:03

🛌 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.

Keywords

💡Microfractures

Microfractures refer to tiny cracks that can occur within the bone matrix due to physical stress or impact. In the context of the video, creating microfractures through activities like running, jumping, or weightlifting is suggested as a method to stimulate bone growth and potentially increase height after puberty. The script mentions that these microfractures can lead to higher osteoblast and osteoclast activity, which is essential for bone turnover and growth.

💡Osteoblasts and Osteoclasts

Osteoblasts are cells responsible for the formation of new bone, while osteoclasts are cells that break down bone tissue. The video discusses how mechanical loading from microfractures can increase the activity of these cells, leading to faster bone turnover. This is crucial for the video's theme of post-puberty bone growth, as it suggests a biological mechanism through which height increase might be possible.

💡Plastic Deformation

Plastic deformation is a permanent change in the shape of a material, in this case, bone, due to the application of force. The video mentions that bone is capable of plastic deformation, which is a key concept in understanding how bones can change shape and potentially lengthen, especially when subjected to consistent force over time, as in the case of banded sleeping.

💡Banded Sleeping

Banded sleeping is a technique mentioned in the video that involves using bands to stretch the body while sleeping, with the aim of elongating the bones. It is presented as a method to take advantage of the bone's plasticity, particularly after creating microfractures during the day. The script provides examples of how this technique can be applied to potentially increase height.

💡Hormonal Balances

Hormonal balances, such as levels of human growth hormone (HGH) and estrogen, are important factors that can influence bone growth and overall height. The video suggests that maintaining a healthy hormonal balance can support the process of bone elongation and height increase, especially when combined with the other techniques discussed, such as microfracture creation and banded sleeping.

💡Nutrition

Nutrition plays a significant role in the video's narrative as a supporting factor for bone growth and height increase. The script emphasizes the importance of vitamins, minerals, amino acids, and peptides for bone repair and overall health. Proper nutrition is presented as a necessary component to facilitate the processes of microfracture healing and bone elongation.

💡Genetics

The video acknowledges the role of genetics in determining height but also challenges the idea that genetics is the sole determinant. It suggests that environmental factors, such as nutrition and lifestyle, can significantly influence height beyond genetic predispositions. The script uses the example of historical height changes in Europe to illustrate the impact of environmental factors on height.

💡Plyometrics

Plyometrics are a type of exercise that involves rapid movements with the goal of increasing power. In the video, plyometric exercises, such as jump squats and jumping jacks with ankle weights, are recommended as a way to create microfractures in the bones without the need for outdoor running. These exercises are part of the strategy to stimulate bone growth and height increase.

💡Stretching

Stretching is presented in the video as a complementary activity to microfracture creation and banded sleeping. It is suggested to help prepare the muscles, tendons, and ligaments for bone elongation by reducing compression forces that tight muscles can exert on bones. The script provides examples of specific stretches for different parts of the body, such as wrists, forearms, and shoulders.

💡Supplements

Supplements are discussed in the video as a means to potentially speed up the process of bone growth and repair. The script mentions minerals, vitamins, and peptides as examples of supplements that could support bone health and the body's ability to recover from microfractures. While not a guaranteed method, supplements are presented as an additional tool in the pursuit of height increase.

💡Massage Gun

A massage gun is suggested in the video as a tool that might help increase bone metabolism, potentially speeding up the process of bone repair and growth. The script mentions using a massage gun at a high vibration frequency as a way to stimulate orthodontic rate, which could theoretically contribute to bone elongation when combined with other techniques.

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