punchmademaxxer
Iron
- Joined
- May 13, 2025
- Posts
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It's my first guide that I'm writing so idk if I write it a good way or not.
Lifestyle
- Get a low body fat, aromatase activity happens in fatty tissue (aromatase = earlier closure of growth plates)
- Go outside more, get more D3, be more happy
- Do more exercise
- Fix your posture, even if growth plates are closed most people can squeeze out an inch or even more from fixing their posture
- Fix scolios and kyphosis, I personally have both and currently fixing them
- Sleep 9-10+ hours every night
- No blue light 2 hours before bed, pitch black room when sleeping
Supplements
1. Vitamin D3
Most important one, preferably gotten thru sun exposure/sunbathing, but if you can't do that just get a few thousand UI's daily from supplements
2. Calcium
Crucial for bone growth, ideally from dairy, but can be supplemented as well. You should ideally get 800mg calcium supplement + dairy throughout the day
3. Vitamin K2
Crucial for getting the calcium into the bone, best supplemented
4. Zinc
Very important for testmaxxing and lowering estrogen. Go for around 25mg daily
5. Copper
Get enough copper, at least 15:1 zinc to copper ratio if you are supplementing zinc. Zinc makes you deficient in copper so you have to make up for it
6. Magnesium (bys)Glycinate
Crucial for sleep, sleep is when your bones growth
7. Omega 3 & 6
Important for growth, omega 3 help with neurological development
8. Selenium
Thryoid support, thyroid is crucial for growth
9. L-Arginine
Get 3 grams at least, studies show it can boost HGH.
10. DIM
Diindolylmethane has shown some aromatase inhibition activity in studies.
11. GSE
Grape seed extract has also shown some aromatase inhibition activity in studies.
12. Protein
Pretty obvious, you need protein to grow, you would ideally get it from meat & dairy, but supplement if you can't get at least 2g/kg of bodyweight
Exercises
- Stretching: do stretching every night before bed (for me idk how but I got +1 inch after a week of consistency, it just works), focus on spine decompressing and hamstring, calve, quad stretches
- Swimming: helps with spinal alignment, and it doesn't increase cortisol as much as sprinting does
- Gym: is good for muscle development, high T, boosting HGH, but also can be stressing, just do PPL, 3 days exercise, 4 days rest per week
- Sprinting: As said below, some people say it unnecessarily stresses the body, others say it boost HGH, test for your ownself, I personally just sprint swim.
- Massai Jumps: only work if ur under 60iq
Fixing posture
- Chin tucks: help with neck kyphosis, are also good for raising hyiod
- Deadhangs: help with the spine
- Constant posture awareness
- Swimming: helps with spinal alignment
Fixing scoliosis
Either do the scroth method, or visit a doctor.
What NOT TO DO:
- Depth Jumps: plyometric exercise i've seen a retarded nigger promote on tiktok, it's literally the only plyometric exercise that is proven to stunt growth
- Test boosting roids without an AI, it will give you gyno and prematurely close your growth plates
- Overuse plastic things, you will get higher estrogen therefore closing your growth plates prematurely
- Junk food: again, raises estrogen and cortisol -> closes growth plates prematurely
- Overuse fragrances: raises estrogen -> closes growth plates prematurely
Hardmaxxing
Run either HGH/HGH-boosting peptide + an AI like Arimidex or Aromasin. I haven't run any cycles yet so I personally don't know more than running an HGH booster + AI
When growth plates closure:
Take a blood test / bone age test, but growth plates start closing around 20pg/ml E2. There is no set age for anyone's growth plates to close, but you can tell they are soon closing if you are tanner stage 5 or high fat (high estrogen). Spinal growth plates close later than limb growth plates.
Final note: I'm not a medical expert, none of my advice should be considered medical advice. I am not liable for anything that happens to anyone who follows my guide.
Thanks for reading!
Lifestyle
- Get a low body fat, aromatase activity happens in fatty tissue (aromatase = earlier closure of growth plates)
- Go outside more, get more D3, be more happy
- Do more exercise
- Fix your posture, even if growth plates are closed most people can squeeze out an inch or even more from fixing their posture
- Fix scolios and kyphosis, I personally have both and currently fixing them
- Sleep 9-10+ hours every night
- No blue light 2 hours before bed, pitch black room when sleeping
Supplements
1. Vitamin D3
Most important one, preferably gotten thru sun exposure/sunbathing, but if you can't do that just get a few thousand UI's daily from supplements
2. Calcium
Crucial for bone growth, ideally from dairy, but can be supplemented as well. You should ideally get 800mg calcium supplement + dairy throughout the day
3. Vitamin K2
Crucial for getting the calcium into the bone, best supplemented
4. Zinc
Very important for testmaxxing and lowering estrogen. Go for around 25mg daily
5. Copper
Get enough copper, at least 15:1 zinc to copper ratio if you are supplementing zinc. Zinc makes you deficient in copper so you have to make up for it
6. Magnesium (bys)Glycinate
Crucial for sleep, sleep is when your bones growth
7. Omega 3 & 6
Important for growth, omega 3 help with neurological development
8. Selenium
Thryoid support, thyroid is crucial for growth
9. L-Arginine
Get 3 grams at least, studies show it can boost HGH.
10. DIM
Diindolylmethane has shown some aromatase inhibition activity in studies.
11. GSE
Grape seed extract has also shown some aromatase inhibition activity in studies.
12. Protein
Pretty obvious, you need protein to grow, you would ideally get it from meat & dairy, but supplement if you can't get at least 2g/kg of bodyweight
Exercises
- Stretching: do stretching every night before bed (for me idk how but I got +1 inch after a week of consistency, it just works), focus on spine decompressing and hamstring, calve, quad stretches
- Swimming: helps with spinal alignment, and it doesn't increase cortisol as much as sprinting does
- Gym: is good for muscle development, high T, boosting HGH, but also can be stressing, just do PPL, 3 days exercise, 4 days rest per week
- Sprinting: As said below, some people say it unnecessarily stresses the body, others say it boost HGH, test for your ownself, I personally just sprint swim.
- Massai Jumps: only work if ur under 60iq
Fixing posture
- Chin tucks: help with neck kyphosis, are also good for raising hyiod
- Deadhangs: help with the spine
- Constant posture awareness
- Swimming: helps with spinal alignment
Fixing scoliosis
Either do the scroth method, or visit a doctor.
What NOT TO DO:
- Depth Jumps: plyometric exercise i've seen a retarded nigger promote on tiktok, it's literally the only plyometric exercise that is proven to stunt growth
- Test boosting roids without an AI, it will give you gyno and prematurely close your growth plates
- Overuse plastic things, you will get higher estrogen therefore closing your growth plates prematurely
- Junk food: again, raises estrogen and cortisol -> closes growth plates prematurely
- Overuse fragrances: raises estrogen -> closes growth plates prematurely
Hardmaxxing
Run either HGH/HGH-boosting peptide + an AI like Arimidex or Aromasin. I haven't run any cycles yet so I personally don't know more than running an HGH booster + AI
When growth plates closure:
Take a blood test / bone age test, but growth plates start closing around 20pg/ml E2. There is no set age for anyone's growth plates to close, but you can tell they are soon closing if you are tanner stage 5 or high fat (high estrogen). Spinal growth plates close later than limb growth plates.
Final note: I'm not a medical expert, none of my advice should be considered medical advice. I am not liable for anything that happens to anyone who follows my guide.
Thanks for reading!
