thomas_sh09
Iron
- Joined
- Jun 12, 2025
- Posts
- 186
- Reputation
- 105
Here’s my guide on how I fixed my hoid bone.
this is where I started: -> first foto
Now I’m right here: -> second foto
The angles are different but it really doesn’t matter. I’m at 15% bf rn I’d say because I’m on a bulk since 3 months now but it didn’t affect the hoid. A lot will say that I’m frauding, and yes I am. I’m jutting but in both of those pictures and without my hoid is also almost inwards the jaw.
Those pictures where taken 3/4 years apart so here’s what I did
1. mewing- the tounge is connected to the hoid so if you rise your round your hoid will also go upwards. But you gotta do it 24/7. if you have no experience with mewing, look up a tutorial and the more often you do it, it kinda gets a habit and it’s just like breathing without thinking obout it. My toung rests all the time on the top palate of my mouth. If you want forward groth you need to put much more pressure on that palate but that’s another topic
2. neck curls- start doing them 2-3 times a week and use all range of motion you can get. You can also keep the mewing position for your tounge but it will be more difficult. Take extra weight if you need and go till failure. 2-3 sets. It will also strengthen your neck to look more masculine.
Some people do chin tucks to but I didn’t because I don’t think it’s necessary.
That’s all. Very easy you just need to invest some time
-last foto (3rd): comparison
this is where I started: -> first foto
Now I’m right here: -> second foto
The angles are different but it really doesn’t matter. I’m at 15% bf rn I’d say because I’m on a bulk since 3 months now but it didn’t affect the hoid. A lot will say that I’m frauding, and yes I am. I’m jutting but in both of those pictures and without my hoid is also almost inwards the jaw.
Those pictures where taken 3/4 years apart so here’s what I did
1. mewing- the tounge is connected to the hoid so if you rise your round your hoid will also go upwards. But you gotta do it 24/7. if you have no experience with mewing, look up a tutorial and the more often you do it, it kinda gets a habit and it’s just like breathing without thinking obout it. My toung rests all the time on the top palate of my mouth. If you want forward groth you need to put much more pressure on that palate but that’s another topic
2. neck curls- start doing them 2-3 times a week and use all range of motion you can get. You can also keep the mewing position for your tounge but it will be more difficult. Take extra weight if you need and go till failure. 2-3 sets. It will also strengthen your neck to look more masculine.
Some people do chin tucks to but I didn’t because I don’t think it’s necessary.
That’s all. Very easy you just need to invest some time
-last foto (3rd): comparison
