ULTIMATE PUBERTY MAXXING GUIDE (Height + Frame + Penis + Voice + Bone Density + Skin + Hormones, ETC.) [MEGA-THREAD]

Looxmaxzer · Tuesday at 1:59 AM

@got.daim hey NIgga what stretch for girth

got.daim · Tuesday at 2:01 AM

Looxmaxzer said:
@got.daim hey NIgga what stretch for girth

It does girth and length

Looxmaxzer · Tuesday at 2:04 AM

Holy shit NIgga why did my soft length already get so high doing the stretch properly just now

Looxmaxzer · Tuesday at 2:07 AM

@got.daim what if i hold ts for an hour

got.daim · Tuesday at 2:29 AM

Looxmaxzer said:
@got.daim what if i hold ts for an hour

It hurts

tomahawk · Tuesday at 3:43 AM

Good water thread and what the fuck is that cock and inb4 @Zagro shits on you for mk

combatingNorwooding · Tuesday at 4:12 AM

got.daim said:
I was going to make it longer but I hit the word and attachment limit

You didn’t

shaneywaney69 · Tuesday at 4:15 AM

I was skimming through and got flashed

Zagro · Tuesday at 5:24 AM

tomahawk said:
Good water thread and what the fuck is that cock and inb4 @Zagro shits on you for mk

Mk is good

tomahawk · Tuesday at 5:28 AM

Zagro said:
Mk is good

Good point I just dived into it and it doesn't seem bad

chang cypionate · Tuesday at 5:49 AM

got.daim said:
Extremes: MK-677

Stopped reading here. Kill yourself faggot.

sillybilly · Tuesday at 8:19 AM

got.daim said:
ULTIMATE PUBERTY MAXXING GUIDE
by @got.daim

THREAD SONG:

https://looksmax.org/threads/im-starting-on-my-puberty-maxing-guide-lmk-if-you-want-a-mention.1955570/
@Seven
@zudlife
@estrogen consumer
@pslturi
@BlackSilence

I. Start here
TL;DR:
Height

Goal: Force maximum linear growth (height), skeletal width, muscle/bone density, and hormonal output during the open growth-plate window (Tanner 2-4, typically 11-17 for boys)

What to do: 9-11h deep sleep (80% of daily GH), 3500-4500+ kcal surplus with 2-2.5g/kg protein + 1300-1500mg calcium, high-impact bone loading (jumping + resistance), posture, and targeted micros, MK-677, low-dose aromatase inhibitors, HGH secretagogues, heavy compounds

Proof: Studies show +1-4+ inches height, wider clavicles/shoulders, denser bones, 20+ PMC studies (jumping = +1.4–3.6% hip BMC lasting 8 years; sleep = massive GH pulses; protein/calcium = linear growth)

Physique

Supps: Creatine, vitamin D/K2, zinc, magnesium, omega-3 (proven IGF-1/bone support)

Extremes: MK-677 (GH secretagogue), low-dose AIs (letrozole/anastrozole) to delay plate closure, clinical trials show +extra height potential

Posture: Daily decompression + alignment = 1-2 cm visual height + wider frame illusion, Mewing (limited evidence), larynx exercises, dead hangs

Face

Goal: Leverage the exact pubertal growth spurt (Tanner 2-4) to sculpt dimorphic facial bones (prominent brow ridge, forward maxilla/midface, wider zygomatics, longer/wider mandible, sharper chin)

What to do: Testosterone driven projection (brow/jaw), mechanical loading via hard chewing (masseter hypertrophy + bone remodeling), functional guidance (appliances for skeletal changes), and posture/breathing for midface support

Misc

Skin & Hair: Clear acne + max density/glow with proven teen protocols (retinoids, minoxidil scalp, nutrition)

Genital/T: Natural T stack + safe optimization for full development

Monitoring: Bone age X-rays every 6 months

New 2024–2025 Data: AI + GH meta-analysis = +3.19 cm/year velocity & +5.5 cm predicted height; MK-677 risks confirmed (no long-term growth in rats, insulin issues)

Lifetime Plan: Post fusion transition to maintain everything

Psychology: Self explanatory

Environment: Sunlight timing, cold exposure, air quality & light hygiene = free T/IGF-1/recovery boosts

Recovery: Sauna/contrast/red light protocols for faster plate response & zero burnout

Life Integration: Teen specific schedule, budget, family hacks & school hacks to sustain the protocol without failing classes

Genetic & Social: DNA testing for height ceiling + dating/social scripts

Voice: Force larynx descent, vocal fold thickening, and chest resonance for a deep voice (target 85–120 Hz speaking pitch) while the window is open (Tanner 3-5)

Social: Leverage deeper voice + body language + strategic behaviors to get status in school (perceived popularity > likability) for better opportunities, dating, and other things

II. Growth Plates, Hormones, and Why 95% of You FUCKTARDS Waste Their Window
View attachment 4808512 View attachment 4808513
(This shows your peak spurt window at ages 13-14 where you can gain 3-4 inches/year if you listen to me)

TL;DR:
Height/frame is 80% genetics + 20% environment
Epiphyseal (growth) plates are cartilage that lengthen bones until estrogen fuses them
HGH + IGF-1 drive growth; estrogen closes the door
You have a 3-5 year window (Tanner 2-4)
Miss it = permanent loss
High-impact loading + surplus + sleep = documented extra inches and denser bones

Key mechanisms:

GH pulses during deep sleep = 70-80% of daily production

IGF-1 (liver response to GH + nutrition) directly stimulates chondrocyte proliferation in plates

Mechanical loading (jumping/resistance) = Wolff’s Law: bone adapts by adding density and slight length before fusion

Estrogen (from testosterone aromatization) = closure trigger, too much too early = shorter final height

Data:

Peak velocity boys: 13-14 years (up to 9-10 cm/year)

24-week jumping intervention: +4.2 cm height vs controls + femoral neck BMD Z-score +1.075.

7-month jumping RCT followed 8 years: +1.4% hip BMC permanent

Rope skipping in pubertal girls: calcaneal BMD increase

Critical Windows

Tanner Stage Age (Boys Avg) Height Velocity Leverage for Maxxing
2 11-12 Rising Highest (plates widest)
3 12-14 Peak (3-4 in/yr) Great
4 14-15 Slowing Still good but closing fast
5 16+ Stopped Too late for length

Common Mistakes That Stunt You:
Chronic calorie deficit, <8h sleep, no impact loading, low calcium/D, excessive cardio burning surplus

III. Diet
TL;DR:
Surplus fuels IGF-1 without fat if training matches, 2-2.5g/kg protein + 1300-1500mg calcium + 4000+ IU D3 = linear growth
High protein mixed but overall positive when not extreme excess, calcium critical for boys, liquid calories + whole foods = easiest
Macros for 60-80kg Teen in Spurt:

Calories: 3500-4500+ (add 500-1000 during peak velocity)

Protein: 160-220g (2-2.5g/kg supports IGF-1)

Carbs: 450-600g (GH pulses + glycogen)

Fats: 110-140g (cholesterol for T + hormones)

Micronutrient Targets (PMC-backed):

Calcium: 1300-1500mg (dairy priority)

Vitamin D: 4000-10,000 IU (sun + supp)

Zinc: 30-50mg

Magnesium: 400-500mg

K2: 100-200mcg (directs calcium to bones)

Vitamin A: Moderate (liver 1-2x/week)

Example:

Breakfast (950 kcal): 6 whole eggs + 250g oats + 50g whey + banana + 2 tbsp almond butter + 500ml whole milk + spinach

Snack 1 (600 kcal): 500g Greek yogurt + berries + 40g mixed nuts + protein shake (30g) + honey

Lunch (1100 kcal): 300g chicken breast/thighs + 350g rice + broccoli + olive oil drizzle + full-fat cheese + avocado

Pre-Workout Shake (700 kcal): Mass gainer (2 scoops) + peanut butter sandwich + banana + whole milk

Dinner (1100 kcal): 300g salmon/steak + 300g sweet potato + spinach salad + olive oil + feta

Night Shake (750 kcal): 500g cottage cheese + casein 40g + 500ml milk + K2/D3 + creatine 5g

Diet Tricks & Variations:

Liquid Calories: 3-4 mass gainer shakes/day = +1000–1500 kcal

Dairy: Whole milk 1-2L/day (extra 800 kcal + calcium)

Weekly Rotation: Liver 1x/week for vitamin A; fatty fish 3x for omega-3/D

Surplus Timing: Biggest meals post-training + before bed (casein for overnight GH synergy)

Avoid: Intermittent fasting, low-fat diets, excessive fiber (bloating reduces intake)

Tracking: Weigh weekly, aim 0.5–1kg gain/month (bone/muscle priority), use calipers for BF

Protein & Calcium Evidence:
High protein supports linear growth biomarkers (IGF-1 up), low habitual calcium = shorter stature in boys
Meta-analyses confirm positive effects when combined with vitamin D

Nutrient Target Effect on Growth Key Study Citation
Protein 2-2.5g/kg IGF-1 + linear growth PMC high-protein trials
Calcium + D 1300mg + 4000 IU Bone mineralization Multiple adolescent studies
Calories +750-1500 surplus Height velocity ^ Nutrition in puberty reviews

IV. Sleep
TL;DR:
70-80% of GH released in deep sleep
Shorter sleep = lower GH + shorter final height
Optimize for slow-wave sleep = massive nightly pulses

Exact Protocol:

Bed 9-10 PM (earlier during spurt)

18-20°C room, blackout curtains, no blue light 90 min pre-bed

Stack: Magnesium glycinate 400mg + glycine 5g + apigenin + weighted blanket

Track: Aim 2+ hours deep sleep (Oura/WHOOP)

View attachment 4808553 View attachment 4808557
(Soz for shit quality, this was legit what it looked like on the page https://elementprimarycare.com/tired-of-being-tired/)
Studies:
Longer sleep linked to better growth; deprivation reduces GH pulses
One extra hour/night = measurable height benefit in longitudinal data
Tricks:
10-min pre-bed stretch, no caffeine post-2 PM, consistent schedule even weekends

V. High Impact Bone Loading + Resistance
TL;DR:
Jumping = site-specific bone density + slight length gain
Resistance = frame width + muscle pushing bones outward
GRF 3.5–8x bodyweight = sweet spot

Weekly Split (45-60 min, 5-6 days):

High-Impact (3x/week): 100-300 jumps/session (rope, box jumps, basketball)

Resistance (3x/week): Squats, deadlifts (trap bar), pull-ups, OHP, progressive overload

Daily: 10 min posture work

Key Rules: Progressive but never failure (protect plates). 60-90s rests, no heavy axial loading until form perfect
Studies: 7-month jumping = 3.6% more hip BMC immediately + 1.4% after 8 years; 24-week protocol = extra 4.2 cm height, rope skipping = calcaneal BMD up
Tips: Basketball 3x/week for loading; dead hangs for spine decompression

VI. Supplements & Stacks
TL;DR:
Daily Safe Stack (Start Here):

Creatine monohydrate: 5g/day

Vitamin D3: 4000-10,000 IU + K2 100-200mcg

Zinc: 30-50mg + Magnesium glycinate 400mg

Omega-3 (fish oil): 2-3g EPA/DHA

Optional: Collagen peptides 10g + vitamin C

Evidence: Creatine safe in adolescents; vitamin D/calcium combo accelerates linear growth in teens

Another Natural Stack:
Add L-arginine 5g + L-citrulline 6g pre-bed for natural GH pulse support (synergistic with sleep)

The Extreme Options (Read Warnings 3x)
TL;DR:
These push beyond natural limits by spiking GH/IGF-1 or delaying estrogen-driven plate closure, clinical trials in short-stature boys show extra height velocity, but not approved for healthy teens, desensitization, insulin issues, and fracture risks were documented
Endocrinologist + frequent bloodwork + X-rays REQUIRED
Stop at first sign of issues

A. MK-677 (Ibutamoren)

Mechanism: Oral GH releaser → increased GH/IGF-1 pulses

Dosing: 10-25mg nightly (studies used 0.8mg/kg short-term in GH-deficient kids)

Results in Studies: Short-term GH/IGF-1 boost in deficient children; rat studies showed no long-term growth due to somatostatin increase + desensitization, no height gain once plates closed, in open-plate teens: may maximize potential but unproven in healthy boys

Risks: Insulin resistance, appetite/weight gain, water retention, possible cancer risk elevation long-term, growth plate fracture odds increase with GH therapies, not FDA-approved for height

B. Aromatase Inhibitors (Letrozole 2.5mg or Anastrozole 1mg daily)

Mechanism: Blocks T → estrogen conversion → slows bone age advancement = longer growth window

Dosing: Low-dose 1–2.5mg/day with or without GH (clinical trials)

Results: Meta-analyses + RCTs in ISS/CDGP boys: greater height velocity, predicted adult height, and bone age delay vs GH alone, letrozole stronger than anastrozole

Risks: Lower estrogen = possible joint pain, lipid changes, bone density dip (monitor), delayed puberty signs, used in trials but off-label for healthy teens

C. Other Extremes:
rhGH injections (fracture risk noted in one HSS study), low-dose oxandrolone (anabolic for frame), or peptide combos

VII. Mike Mew Shit
TL;DR:
Tongue posture + chewing + targeted pulls for forward growth during puberty window
Limited evidence but popular in looksmax, so might as well add it (LIKELY COPE)

Mewing Protocol (Tongue Posture):

Full tongue on palate 24/7 + proper swallow

Evidence(?): Theory plausible for dental arch support; no peer-reviewed studies prove bone reshaping or jaw growth in humans (AAO states zero evidence), still worth doing for posture synergy

Chewing + Face Pulling: Hard gum (falim) 1-2 hours/day + thumb/face pulling (gentle, 5-10 min)

I don't really believe in it, but my friend Brae swears by it, you guys probably know him
View attachment 4808643
here's Mike's YouTube if you want to look further into his stuff

Orthotropics

This channel is part of the International Association of Facial Growth Guidance. A nonprofit organisation which aims to raise awareness of alternative orthod...

www.youtube.com

VIII. Voice Deepening
TL;DR:
Larynx drops naturally in puberty; exercises train control and resonance for deeper, masculine sound

Daily Routine:

Humming + larynx pull-down (yawn-sigh) 10 min

Diaphragmatic breathing + neck stretches

Low-pitch speaking practice

IX. Posture, Gait & Spine Decompression
TL;DR:
Fix forward head + kyphosis = taller appearance + wider shoulders instantly
Dead hangs decompress spine

Daily 10-15 Min Routine:

Wall angels, chin tucks, shoulder rolls

Dead hangs: 3x max time (build to 60s)

Farmer walks + hip flexor stretches

Gait:
shoulders back, slight pelvic tilt
View attachment 4808664

X. Skin & Acne
TL;DR:
Puberty hormones = acne explosion
Fix it fast with dermatologist-approved routine

Daily Routine:

Morning: Gentle cleanser + niacinamide 5% + moisturizer + SPF 50

Evening: Adapalene (Differin) or tretinoin (Rx) 0.025-0.05% + benzoyl peroxide 2.5% spot treatment

Weekly: Salicylic acid mask + hydration

Nutrition Skin Stack: Zinc 30mg + omega-3 2g + low-dairy if sensitive + vitamin A from liver

Before/After Example
View attachment 4808678
(pale subhuman fag lol)

XI. Hair
TL;DR:
Puberty = oily scalp + potential recession start
Max density now so temples stay thick forever

Daily Protocol:

Minoxidil 5% topical (1ml 2x/day), safe in teens per derm guidelines

Scalp massage 5 min + microneedling 0.5mm weekly (advanced)

Niacinamide shampoo + ketoconazole 2x/week

Nutrition: Biotin + zinc + collagen + high-protein

XII. Genital Development
TL;DR:
JELQ + T OPTIMIZATION NIGGGGGGGGGAAAAAAAAAAAAAAA
(Sorry I checked my phone and saw this person sent me 'spicy pics' and I just jerked off)

Natural T Stack (Daily):

Sleep 9-11h + heavy squats/deads 3x/week

Foods: Eggs, salmon, oysters, ginger, pomegranate, fortified milk

Supp: Ashwagandha 600mg + vitamin D 5000 IU + zinc 30mg

Jelqing Method I Used

+
My Results
View attachment 4808709

XIII. Case Studies & 2024-2025 Trial Data

AI + GH Meta (2024): 8 RCTs, 433 boys → massive velocity & predicted height gains

AI Monotherapy: Limited but positive in some ISS boys

Jumping RCTs: Permanent BMC gains 8 years later

XIV. Psychological Shit
TL;DR:
Height + frame mean nothing if you still act like an aspie

Daily Psychological Advice:

Cold approach drills: 3x/day (ask strangers for time/directions)

Journaling: Nightly “wins log” track every every social interaction

Social Proofs:

Join school sports/clubs where your height/frame is good (basketball, wrestling)

Record and make up 60-second convo notes daily, reflect

Practice your handshakes, make sure they're firm, hold eye contact, and have a slight forward lean

(What I did was go onto YouTube and watch these types of videos )

XV. Environmental Stuff
TL;DR:
Sun, cold, air & light = massive free boosts to IGF-1, T and recovery without any supp cost

Sunlight:

10-20 min morning sun (eyes + skin), sets circadian + vitamin D for bone response

Avoid blue light after 8 PM (red bulbs or glasses)

Cold Exposure (Ice Baths/Showers):

3-5 min cold shower or 1-3 min ice bath 4x/week post-training

2025 studies: +15–20% T in young males, faster muscle/bone recovery, reduced inflammation

Air Quality & Breathing:

HEPA filter in bedroom + nasal breathing only, better oxygenation = deeper nightly recovery pulses

Wim Hof style breathing 5 min daily for CO2 tolerance

View attachment 4808754

XVI. Recovery
TL;DR:
Speed up plate response and prevent burnout with these zero-cost or cheap tools

Infrared Sauna (or Regular):

15-20 min 3-4x/week at 140-160°F, increases heat-shock proteins, GH release, skin glow

2025 data: Improved mitochondrial function, faster tendon/bone adaptation

Contrast Therapy:

3 min hot / 1 min cold x 4 rounds post-training, flushes metabolites, +30% recovery speed

Red Light / Photobiomodulation:

10-20 min full-body panel daily (630-850nm), deeper mitochondrial energy, faster IGF-1 signaling at cellular level

(here's a thread of me mid session )

https://looksmax.org/threads/red-light-therapy-session-im-going-to-do-it-again-since-my-skin-quality-has-dropped.1950805/
View attachment 4808768 View attachment 4808785

XVII. Life & School
TL;DR:
How to run the full protocol while getting straight A’s, dealing with parents and zero money

Sample School-Day Schedule:

6:00 AM Sun + cold shower + 5 min mindset

School Protein shakes in bag, mewing during class

After school Training block + recovery

Evening Family dinner (double portion) + journal + red light

Budget Teen Sourcing Guide:

Mass gainer: Bulk powders on Amazon (under $30/month)

Creatine/D3: Walmart generics

Sauna hack: Hot bath + space heater in bathroom

Red light: Cheap Amazon panels

Family Negotiation Script: “I’m doing this for long-term health and confidence, here’s the studies, I’ll handle all cooking/prep.”

XVIII. Genetic Ceiling Tracking
TL;DR:
Know your exact height ceiling and optimize around it.

DNA Testing:

23andMe or similar polygenic risk score for height (predicts potential within ±2 inches)

Use results to decide if extremes are worth it (high genetic ceiling = push harder)

Blood Panel:

IGF-1, free T, estradiol, bone turnover markers, vitamin D, zinc

Target ranges for max growth velocity

XIX. Pubertal Facial Bone Growth
TL;DR:
Facial bones grow via endochondral ossification and surface remodeling
Testosterone surges drive brow ridge, mandible, and nose projection; IGF-1 + mechanical load widen zygomatics and forward maxilla
Sexual dimorphism explodes between ages 11-15, boys gain broader foreheads, forward chins, and wider faces per longitudinal 3D studies
Miss it = softer adult face forever
View attachment 4808810 View attachment 4808812

Key Mechanisms (2021-2025 Data):

Testosterone aromatization to estrogen regulates growth velocity; high T/E ratio = lateral cheekbone, mandible, and chin growth + forward brow ridges

Pubertal spurt: Mandibular length and ramus height accelerate most (PMC craniofacial trajectories)

Bone strain from muscles (masseter/temporalis) + tongue pressure remodels maxilla forward and mandible downward/forward

View attachment 4808813
Evidence Highlights:

Longitudinal 3D scans (ages 7-17): Males show accelerated forehead, nose, and chin growth post-11; buccal region widens via direction changes

Low-dose T in delayed puberty boys: significantly higher mandibular length, ramus, and anterior face height growth vs controls

Testosterone suppression animal model: reduced craniofacial growth structures during puberty

XX. Midface & Maxilla Forward Growth
TL;DR:
Forward maxilla = better under-eye support, sharper cheekbones, ideal nose-lip-chin balance
Puberty allows skeletal modification via tongue pressure + appliances

Methods:

Advanced Tongue Posture (Beyond Basic Mewing): Full palate contact + proper swallow during all waking hours + nasal breathing (again, ;imited direct bone evidence, AAO: no reshaping proof), but supports natural forward vector in growing maxilla per orthotropic theory

Nasal Breathing + Posture Chain: Mouth closed 24/7 + forward head correction, prevents downward maxillary growth

Functional Appliances (Ortho Route): Reverse Twin Block or similar for Class III/midface deficiency, RCTs show skeletal maxillary advancement even in late adolescence, herbst style for forward guidance

Voice break timing & BMI causality (Busch et al., 2019, PMC6688887)

Male voice changes at puberty (Harries et al., 1997, PMC1717378)

Sex hormones on larynx (Zamponi et al., 2021, PMC8594207)

Post-pubertal laryngeal trajectories (Riede et al., 2023, PMC10175495)

Popularity, acceptance & aggression links (McElhaney et al., 2008, PMC3073367)

Adolescent peer hierarchy & conformity (Field et al., 2023)

Vocal training evidence in adolescents (various singer pedagogy reviews 2025)

Craniofacial growth dynamics PMC8033627 (2021)

3D modelling trajectories PMC5859289 (2018 updated reviews)

Testosterone craniofacial effects (Marečková 2011 + Roosenboom 2018)

Chewing bone adaptation (TMDU 2019 + Almotairy 2020)

Functional appliances pubertal effects (Perinetti 2015 + Singh 2024)

T treatment delayed puberty craniofacial (Verdonck 1999 replication)

Mewing/orthotropics evidence: AAO 2025 statements (zero reshaping proof)

Cold exposure T boost: Frontiers in Reproductive Health 2025

Red-light mitochondrial puberty data: Photobiomodulation reviews

DNA height polygenic scores: 23andMe + Nature Genetics updates

Sauna GH/heat-shock: Multiple 2025 exercise physiology papers

AI + GH meta-analysis: https://pmc.ncbi.nlm.nih.gov/articles/PMC11656550/ (2024)

AI monotherapy review: https://pmc.ncbi.nlm.nih.gov/articles/PMC11574611/

MK-677 rat long-term: https://pmc.ncbi.nlm.nih.gov/articles/PMC6240568/

Additional AI trials: PubMed 39696162, 40451143, etc. (full list in thread).

MK-677 rat study (no long-term growth): https://pmc.ncbi.nlm.nih.gov/articles/PMC6240568/

MK-677 in GH-deficient children: PubMed 11452249

Aromatase inhibitors meta-analysis for short stature: https://pmc.ncbi.nlm.nih.gov/articles/PMC11656550/

AI + GH RCT (height gains): Mauras 2016

Jumping bone density long-term: Multiple PMC (e.g., 7-month intervention +8 years follow-up)

Mewing evidence (none): AAO statements & Medical News Today

Voice changes puberty: PMC 1717378

Bone age X-rays & monitoring: Frontiers in Pediatrics reviews

Posture/height illusion: Multiple exercise physiology sources

GH fracture risk note: HSS study 2023

OTHER GOOD THREADS YOU MIGHT'VE MISSED

https://looksmax.org/threads/ultimate-penis-lightening-glans-pinkening-max-guide-mega-thread-browncels-gtfih.1950575/

im 5'2 at 29 will this work?

pslturi · Tuesday at 12:11 PM

MOGS HARD

good job brocel

L88 · Tuesday at 12:19 PM

Mirin effort dude :Chadge:

VrillFatNoob24 · Tuesday at 12:23 PM

got.daim said:
ULTIMATE PUBERTY MAXXING GUIDE
by @got.daim

THREAD SONG:

https://looksmax.org/threads/im-starting-on-my-puberty-maxing-guide-lmk-if-you-want-a-mention.1955570/
@Seven
@zudlife
@estrogen consumer
@pslturi
@BlackSilence

I. Start here
TL;DR:
Height

Goal: Force maximum linear growth (height), skeletal width, muscle/bone density, and hormonal output during the open growth-plate window (Tanner 2-4, typically 11-17 for boys)

What to do: 9-11h deep sleep (80% of daily GH), 3500-4500+ kcal surplus with 2-2.5g/kg protein + 1300-1500mg calcium, high-impact bone loading (jumping + resistance), posture, and targeted micros, MK-677, low-dose aromatase inhibitors, HGH secretagogues, heavy compounds

Proof: Studies show +1-4+ inches height, wider clavicles/shoulders, denser bones, 20+ PMC studies (jumping = +1.4–3.6% hip BMC lasting 8 years; sleep = massive GH pulses; protein/calcium = linear growth)

Physique

Supps: Creatine, vitamin D/K2, zinc, magnesium, omega-3 (proven IGF-1/bone support)

Extremes: MK-677 (GH secretagogue), low-dose AIs (letrozole/anastrozole) to delay plate closure, clinical trials show +extra height potential

Posture: Daily decompression + alignment = 1-2 cm visual height + wider frame illusion, Mewing (limited evidence), larynx exercises, dead hangs

Face

Goal: Leverage the exact pubertal growth spurt (Tanner 2-4) to sculpt dimorphic facial bones (prominent brow ridge, forward maxilla/midface, wider zygomatics, longer/wider mandible, sharper chin)

What to do: Testosterone driven projection (brow/jaw), mechanical loading via hard chewing (masseter hypertrophy + bone remodeling), functional guidance (appliances for skeletal changes), and posture/breathing for midface support

Misc

Skin & Hair: Clear acne + max density/glow with proven teen protocols (retinoids, minoxidil scalp, nutrition)

Genital/T: Natural T stack + safe optimization for full development

Monitoring: Bone age X-rays every 6 months

New 2024–2025 Data: AI + GH meta-analysis = +3.19 cm/year velocity & +5.5 cm predicted height; MK-677 risks confirmed (no long-term growth in rats, insulin issues)

Lifetime Plan: Post fusion transition to maintain everything

Psychology: Self explanatory

Environment: Sunlight timing, cold exposure, air quality & light hygiene = free T/IGF-1/recovery boosts

Recovery: Sauna/contrast/red light protocols for faster plate response & zero burnout

Life Integration: Teen specific schedule, budget, family hacks & school hacks to sustain the protocol without failing classes

Genetic & Social: DNA testing for height ceiling + dating/social scripts

Voice: Force larynx descent, vocal fold thickening, and chest resonance for a deep voice (target 85–120 Hz speaking pitch) while the window is open (Tanner 3-5)

Social: Leverage deeper voice + body language + strategic behaviors to get status in school (perceived popularity > likability) for better opportunities, dating, and other things

II. Growth Plates, Hormones, and Why 95% of You FUCKTARDS Waste Their Window
View attachment 4808512 View attachment 4808513
(This shows your peak spurt window at ages 13-14 where you can gain 3-4 inches/year if you listen to me)

TL;DR:
Height/frame is 80% genetics + 20% environment
Epiphyseal (growth) plates are cartilage that lengthen bones until estrogen fuses them
HGH + IGF-1 drive growth; estrogen closes the door
You have a 3-5 year window (Tanner 2-4)
Miss it = permanent loss
High-impact loading + surplus + sleep = documented extra inches and denser bones

Key mechanisms:

GH pulses during deep sleep = 70-80% of daily production

IGF-1 (liver response to GH + nutrition) directly stimulates chondrocyte proliferation in plates

Mechanical loading (jumping/resistance) = Wolff’s Law: bone adapts by adding density and slight length before fusion

Estrogen (from testosterone aromatization) = closure trigger, too much too early = shorter final height

Data:

Peak velocity boys: 13-14 years (up to 9-10 cm/year)

24-week jumping intervention: +4.2 cm height vs controls + femoral neck BMD Z-score +1.075.

7-month jumping RCT followed 8 years: +1.4% hip BMC permanent

Rope skipping in pubertal girls: calcaneal BMD increase

Critical Windows

Tanner Stage Age (Boys Avg) Height Velocity Leverage for Maxxing
2 11-12 Rising Highest (plates widest)
3 12-14 Peak (3-4 in/yr) Great
4 14-15 Slowing Still good but closing fast
5 16+ Stopped Too late for length

Common Mistakes That Stunt You:
Chronic calorie deficit, <8h sleep, no impact loading, low calcium/D, excessive cardio burning surplus

III. Diet
TL;DR:
Surplus fuels IGF-1 without fat if training matches, 2-2.5g/kg protein + 1300-1500mg calcium + 4000+ IU D3 = linear growth
High protein mixed but overall positive when not extreme excess, calcium critical for boys, liquid calories + whole foods = easiest
Macros for 60-80kg Teen in Spurt:

Calories: 3500-4500+ (add 500-1000 during peak velocity)

Protein: 160-220g (2-2.5g/kg supports IGF-1)

Carbs: 450-600g (GH pulses + glycogen)

Fats: 110-140g (cholesterol for T + hormones)

Micronutrient Targets (PMC-backed):

Calcium: 1300-1500mg (dairy priority)

Vitamin D: 4000-10,000 IU (sun + supp)

Zinc: 30-50mg

Magnesium: 400-500mg

K2: 100-200mcg (directs calcium to bones)

Vitamin A: Moderate (liver 1-2x/week)

Example:

Breakfast (950 kcal): 6 whole eggs + 250g oats + 50g whey + banana + 2 tbsp almond butter + 500ml whole milk + spinach

Snack 1 (600 kcal): 500g Greek yogurt + berries + 40g mixed nuts + protein shake (30g) + honey

Lunch (1100 kcal): 300g chicken breast/thighs + 350g rice + broccoli + olive oil drizzle + full-fat cheese + avocado

Pre-Workout Shake (700 kcal): Mass gainer (2 scoops) + peanut butter sandwich + banana + whole milk

Dinner (1100 kcal): 300g salmon/steak + 300g sweet potato + spinach salad + olive oil + feta

Night Shake (750 kcal): 500g cottage cheese + casein 40g + 500ml milk + K2/D3 + creatine 5g

Diet Tricks & Variations:

Liquid Calories: 3-4 mass gainer shakes/day = +1000–1500 kcal

Dairy: Whole milk 1-2L/day (extra 800 kcal + calcium)

Weekly Rotation: Liver 1x/week for vitamin A; fatty fish 3x for omega-3/D

Surplus Timing: Biggest meals post-training + before bed (casein for overnight GH synergy)

Avoid: Intermittent fasting, low-fat diets, excessive fiber (bloating reduces intake)

Tracking: Weigh weekly, aim 0.5–1kg gain/month (bone/muscle priority), use calipers for BF

Protein & Calcium Evidence:
High protein supports linear growth biomarkers (IGF-1 up), low habitual calcium = shorter stature in boys
Meta-analyses confirm positive effects when combined with vitamin D

Nutrient Target Effect on Growth Key Study Citation
Protein 2-2.5g/kg IGF-1 + linear growth PMC high-protein trials
Calcium + D 1300mg + 4000 IU Bone mineralization Multiple adolescent studies
Calories +750-1500 surplus Height velocity ^ Nutrition in puberty reviews

IV. Sleep
TL;DR:
70-80% of GH released in deep sleep
Shorter sleep = lower GH + shorter final height
Optimize for slow-wave sleep = massive nightly pulses

Exact Protocol:

Bed 9-10 PM (earlier during spurt)

18-20°C room, blackout curtains, no blue light 90 min pre-bed

Stack: Magnesium glycinate 400mg + glycine 5g + apigenin + weighted blanket

Track: Aim 2+ hours deep sleep (Oura/WHOOP)

View attachment 4808553 View attachment 4808557
(Soz for shit quality, this was legit what it looked like on the page https://elementprimarycare.com/tired-of-being-tired/)
Studies:
Longer sleep linked to better growth; deprivation reduces GH pulses
One extra hour/night = measurable height benefit in longitudinal data
Tricks:
10-min pre-bed stretch, no caffeine post-2 PM, consistent schedule even weekends

V. High Impact Bone Loading + Resistance
TL;DR:
Jumping = site-specific bone density + slight length gain
Resistance = frame width + muscle pushing bones outward
GRF 3.5–8x bodyweight = sweet spot

Weekly Split (45-60 min, 5-6 days):

High-Impact (3x/week): 100-300 jumps/session (rope, box jumps, basketball)

Resistance (3x/week): Squats, deadlifts (trap bar), pull-ups, OHP, progressive overload

Daily: 10 min posture work

Key Rules: Progressive but never failure (protect plates). 60-90s rests, no heavy axial loading until form perfect
Studies: 7-month jumping = 3.6% more hip BMC immediately + 1.4% after 8 years; 24-week protocol = extra 4.2 cm height, rope skipping = calcaneal BMD up
Tips: Basketball 3x/week for loading; dead hangs for spine decompression

VI. Supplements & Stacks
TL;DR:
Daily Safe Stack (Start Here):

Creatine monohydrate: 5g/day

Vitamin D3: 4000-10,000 IU + K2 100-200mcg

Zinc: 30-50mg + Magnesium glycinate 400mg

Omega-3 (fish oil): 2-3g EPA/DHA

Optional: Collagen peptides 10g + vitamin C

Evidence: Creatine safe in adolescents; vitamin D/calcium combo accelerates linear growth in teens

Another Natural Stack:
Add L-arginine 5g + L-citrulline 6g pre-bed for natural GH pulse support (synergistic with sleep)

The Extreme Options (Read Warnings 3x)
TL;DR:
These push beyond natural limits by spiking GH/IGF-1 or delaying estrogen-driven plate closure, clinical trials in short-stature boys show extra height velocity, but not approved for healthy teens, desensitization, insulin issues, and fracture risks were documented
Endocrinologist + frequent bloodwork + X-rays REQUIRED
Stop at first sign of issues

A. MK-677 (Ibutamoren)

Mechanism: Oral GH releaser → increased GH/IGF-1 pulses

Dosing: 10-25mg nightly (studies used 0.8mg/kg short-term in GH-deficient kids)

Results in Studies: Short-term GH/IGF-1 boost in deficient children; rat studies showed no long-term growth due to somatostatin increase + desensitization, no height gain once plates closed, in open-plate teens: may maximize potential but unproven in healthy boys

Risks: Insulin resistance, appetite/weight gain, water retention, possible cancer risk elevation long-term, growth plate fracture odds increase with GH therapies, not FDA-approved for height

B. Aromatase Inhibitors (Letrozole 2.5mg or Anastrozole 1mg daily)

Mechanism: Blocks T → estrogen conversion → slows bone age advancement = longer growth window

Dosing: Low-dose 1–2.5mg/day with or without GH (clinical trials)

Results: Meta-analyses + RCTs in ISS/CDGP boys: greater height velocity, predicted adult height, and bone age delay vs GH alone, letrozole stronger than anastrozole

Risks: Lower estrogen = possible joint pain, lipid changes, bone density dip (monitor), delayed puberty signs, used in trials but off-label for healthy teens

C. Other Extremes:
rhGH injections (fracture risk noted in one HSS study), low-dose oxandrolone (anabolic for frame), or peptide combos

VII. Mike Mew Shit
TL;DR:
Tongue posture + chewing + targeted pulls for forward growth during puberty window
Limited evidence but popular in looksmax, so might as well add it (LIKELY COPE)

Mewing Protocol (Tongue Posture):

Full tongue on palate 24/7 + proper swallow

Evidence(?): Theory plausible for dental arch support; no peer-reviewed studies prove bone reshaping or jaw growth in humans (AAO states zero evidence), still worth doing for posture synergy

Chewing + Face Pulling: Hard gum (falim) 1-2 hours/day + thumb/face pulling (gentle, 5-10 min)

I don't really believe in it, but my friend Brae swears by it, you guys probably know him
View attachment 4808643
here's Mike's YouTube if you want to look further into his stuff

Orthotropics

This channel is part of the International Association of Facial Growth Guidance. A nonprofit organisation which aims to raise awareness of alternative orthod...

www.youtube.com

VIII. Voice Deepening
TL;DR:
Larynx drops naturally in puberty; exercises train control and resonance for deeper, masculine sound

Daily Routine:

Humming + larynx pull-down (yawn-sigh) 10 min

Diaphragmatic breathing + neck stretches

Low-pitch speaking practice

IX. Posture, Gait & Spine Decompression
TL;DR:
Fix forward head + kyphosis = taller appearance + wider shoulders instantly
Dead hangs decompress spine

Daily 10-15 Min Routine:

Wall angels, chin tucks, shoulder rolls

Dead hangs: 3x max time (build to 60s)

Farmer walks + hip flexor stretches

Gait:
shoulders back, slight pelvic tilt
View attachment 4808664

X. Skin & Acne
TL;DR:
Puberty hormones = acne explosion
Fix it fast with dermatologist-approved routine

Daily Routine:

Morning: Gentle cleanser + niacinamide 5% + moisturizer + SPF 50

Evening: Adapalene (Differin) or tretinoin (Rx) 0.025-0.05% + benzoyl peroxide 2.5% spot treatment

Weekly: Salicylic acid mask + hydration

Nutrition Skin Stack: Zinc 30mg + omega-3 2g + low-dairy if sensitive + vitamin A from liver

Before/After Example
View attachment 4808678
(pale subhuman fag lol)

XI. Hair
TL;DR:
Puberty = oily scalp + potential recession start
Max density now so temples stay thick forever

Daily Protocol:

Minoxidil 5% topical (1ml 2x/day), safe in teens per derm guidelines

Scalp massage 5 min + microneedling 0.5mm weekly (advanced)

Niacinamide shampoo + ketoconazole 2x/week

Nutrition: Biotin + zinc + collagen + high-protein

XII. Genital Development
TL;DR:
JELQ + T OPTIMIZATION NIGGGGGGGGGAAAAAAAAAAAAAAA
(Sorry I checked my phone and saw this person sent me 'spicy pics' and I just jerked off)

Natural T Stack (Daily):

Sleep 9-11h + heavy squats/deads 3x/week

Foods: Eggs, salmon, oysters, ginger, pomegranate, fortified milk

Supp: Ashwagandha 600mg + vitamin D 5000 IU + zinc 30mg

Jelqing Method I Used

+
My Results
View attachment 4808709

XIII. Case Studies & 2024-2025 Trial Data

AI + GH Meta (2024): 8 RCTs, 433 boys → massive velocity & predicted height gains

AI Monotherapy: Limited but positive in some ISS boys

Jumping RCTs: Permanent BMC gains 8 years later

XIV. Psychological Shit
TL;DR:
Height + frame mean nothing if you still act like an aspie

Daily Psychological Advice:

Cold approach drills: 3x/day (ask strangers for time/directions)

Journaling: Nightly “wins log” track every every social interaction

Social Proofs:

Join school sports/clubs where your height/frame is good (basketball, wrestling)

Record and make up 60-second convo notes daily, reflect

Practice your handshakes, make sure they're firm, hold eye contact, and have a slight forward lean

(What I did was go onto YouTube and watch these types of videos )

XV. Environmental Stuff
TL;DR:
Sun, cold, air & light = massive free boosts to IGF-1, T and recovery without any supp cost

Sunlight:

10-20 min morning sun (eyes + skin), sets circadian + vitamin D for bone response

Avoid blue light after 8 PM (red bulbs or glasses)

Cold Exposure (Ice Baths/Showers):

3-5 min cold shower or 1-3 min ice bath 4x/week post-training

2025 studies: +15–20% T in young males, faster muscle/bone recovery, reduced inflammation

Air Quality & Breathing:

HEPA filter in bedroom + nasal breathing only, better oxygenation = deeper nightly recovery pulses

Wim Hof style breathing 5 min daily for CO2 tolerance

View attachment 4808754

XVI. Recovery
TL;DR:
Speed up plate response and prevent burnout with these zero-cost or cheap tools

Infrared Sauna (or Regular):

15-20 min 3-4x/week at 140-160°F, increases heat-shock proteins, GH release, skin glow

2025 data: Improved mitochondrial function, faster tendon/bone adaptation

Contrast Therapy:

3 min hot / 1 min cold x 4 rounds post-training, flushes metabolites, +30% recovery speed

Red Light / Photobiomodulation:

10-20 min full-body panel daily (630-850nm), deeper mitochondrial energy, faster IGF-1 signaling at cellular level

(here's a thread of me mid session )

https://looksmax.org/threads/red-light-therapy-session-im-going-to-do-it-again-since-my-skin-quality-has-dropped.1950805/
View attachment 4808768 View attachment 4808785

XVII. Life & School
TL;DR:
How to run the full protocol while getting straight A’s, dealing with parents and zero money

Sample School-Day Schedule:

6:00 AM Sun + cold shower + 5 min mindset

School Protein shakes in bag, mewing during class

After school Training block + recovery

Evening Family dinner (double portion) + journal + red light

Budget Teen Sourcing Guide:

Mass gainer: Bulk powders on Amazon (under $30/month)

Creatine/D3: Walmart generics

Sauna hack: Hot bath + space heater in bathroom

Red light: Cheap Amazon panels

Family Negotiation Script: “I’m doing this for long-term health and confidence, here’s the studies, I’ll handle all cooking/prep.”

XVIII. Genetic Ceiling Tracking
TL;DR:
Know your exact height ceiling and optimize around it.

DNA Testing:

23andMe or similar polygenic risk score for height (predicts potential within ±2 inches)

Use results to decide if extremes are worth it (high genetic ceiling = push harder)

Blood Panel:

IGF-1, free T, estradiol, bone turnover markers, vitamin D, zinc

Target ranges for max growth velocity

XIX. Pubertal Facial Bone Growth
TL;DR:
Facial bones grow via endochondral ossification and surface remodeling
Testosterone surges drive brow ridge, mandible, and nose projection; IGF-1 + mechanical load widen zygomatics and forward maxilla
Sexual dimorphism explodes between ages 11-15, boys gain broader foreheads, forward chins, and wider faces per longitudinal 3D studies
Miss it = softer adult face forever
View attachment 4808810 View attachment 4808812

Key Mechanisms (2021-2025 Data):

Testosterone aromatization to estrogen regulates growth velocity; high T/E ratio = lateral cheekbone, mandible, and chin growth + forward brow ridges

Pubertal spurt: Mandibular length and ramus height accelerate most (PMC craniofacial trajectories)

Bone strain from muscles (masseter/temporalis) + tongue pressure remodels maxilla forward and mandible downward/forward

View attachment 4808813
Evidence Highlights:

Longitudinal 3D scans (ages 7-17): Males show accelerated forehead, nose, and chin growth post-11; buccal region widens via direction changes

Low-dose T in delayed puberty boys: significantly higher mandibular length, ramus, and anterior face height growth vs controls

Testosterone suppression animal model: reduced craniofacial growth structures during puberty

XX. Midface & Maxilla Forward Growth
TL;DR:
Forward maxilla = better under-eye support, sharper cheekbones, ideal nose-lip-chin balance
Puberty allows skeletal modification via tongue pressure + appliances

Methods:

Advanced Tongue Posture (Beyond Basic Mewing): Full palate contact + proper swallow during all waking hours + nasal breathing (again, ;imited direct bone evidence, AAO: no reshaping proof), but supports natural forward vector in growing maxilla per orthotropic theory

Nasal Breathing + Posture Chain: Mouth closed 24/7 + forward head correction, prevents downward maxillary growth

Functional Appliances (Ortho Route): Reverse Twin Block or similar for Class III/midface deficiency, RCTs show skeletal maxillary advancement even in late adolescence, herbst style for forward guidance

Voice break timing & BMI causality (Busch et al., 2019, PMC6688887)

Male voice changes at puberty (Harries et al., 1997, PMC1717378)

Sex hormones on larynx (Zamponi et al., 2021, PMC8594207)

Post-pubertal laryngeal trajectories (Riede et al., 2023, PMC10175495)

Popularity, acceptance & aggression links (McElhaney et al., 2008, PMC3073367)

Adolescent peer hierarchy & conformity (Field et al., 2023)

Vocal training evidence in adolescents (various singer pedagogy reviews 2025)

Craniofacial growth dynamics PMC8033627 (2021)

3D modelling trajectories PMC5859289 (2018 updated reviews)

Testosterone craniofacial effects (Marečková 2011 + Roosenboom 2018)

Chewing bone adaptation (TMDU 2019 + Almotairy 2020)

Functional appliances pubertal effects (Perinetti 2015 + Singh 2024)

T treatment delayed puberty craniofacial (Verdonck 1999 replication)

Mewing/orthotropics evidence: AAO 2025 statements (zero reshaping proof)

Cold exposure T boost: Frontiers in Reproductive Health 2025

Red-light mitochondrial puberty data: Photobiomodulation reviews

DNA height polygenic scores: 23andMe + Nature Genetics updates

Sauna GH/heat-shock: Multiple 2025 exercise physiology papers

AI + GH meta-analysis: https://pmc.ncbi.nlm.nih.gov/articles/PMC11656550/ (2024)

AI monotherapy review: https://pmc.ncbi.nlm.nih.gov/articles/PMC11574611/

MK-677 rat long-term: https://pmc.ncbi.nlm.nih.gov/articles/PMC6240568/

Additional AI trials: PubMed 39696162, 40451143, etc. (full list in thread).

MK-677 rat study (no long-term growth): https://pmc.ncbi.nlm.nih.gov/articles/PMC6240568/

MK-677 in GH-deficient children: PubMed 11452249

Aromatase inhibitors meta-analysis for short stature: https://pmc.ncbi.nlm.nih.gov/articles/PMC11656550/

AI + GH RCT (height gains): Mauras 2016

Jumping bone density long-term: Multiple PMC (e.g., 7-month intervention +8 years follow-up)

Mewing evidence (none): AAO statements & Medical News Today

Voice changes puberty: PMC 1717378

Bone age X-rays & monitoring: Frontiers in Pediatrics reviews

Posture/height illusion: Multiple exercise physiology sources

GH fracture risk note: HSS study 2023

OTHER GOOD THREADS YOU MIGHT'VE MISSED

https://looksmax.org/threads/ultimate-penis-lightening-glans-pinkening-max-guide-mega-thread-browncels-gtfih.1950575/

water + some copes

TrueRamirez · Tuesday at 12:29 PM

pslturi said:
MOGS HARD

good job brocel

Omay

TrueRamirez · Tuesday at 12:29 PM

VrillFatNoob24 said:
water + some copes

Rhis is niggered up

TrueRamirez · Tuesday at 12:29 PM

sillybilly said:
im 5'2 at 29 will this work?

Yes works

got.daim · Tuesday at 12:36 PM

vinstwr · Tuesday at 2:10 PM

got.daim said:
ULTIMATE PUBERTY MAXXING GUIDE
by @got.daim

THREAD SONG:

https://looksmax.org/threads/im-starting-on-my-puberty-maxing-guide-lmk-if-you-want-a-mention.1955570/
@Seven
@zudlife
@estrogen consumer
@pslturi
@BlackSilence

I. Start here
TL;DR:
Height

Goal: Force maximum linear growth (height), skeletal width, muscle/bone density, and hormonal output during the open growth-plate window (Tanner 2-4, typically 11-17 for boys)

What to do: 9-11h deep sleep (80% of daily GH), 3500-4500+ kcal surplus with 2-2.5g/kg protein + 1300-1500mg calcium, high-impact bone loading (jumping + resistance), posture, and targeted micros, MK-677, low-dose aromatase inhibitors, HGH secretagogues, heavy compounds

Proof: Studies show +1-4+ inches height, wider clavicles/shoulders, denser bones, 20+ PMC studies (jumping = +1.4–3.6% hip BMC lasting 8 years; sleep = massive GH pulses; protein/calcium = linear growth)

Physique

Supps: Creatine, vitamin D/K2, zinc, magnesium, omega-3 (proven IGF-1/bone support)

Extremes: MK-677 (GH secretagogue), low-dose AIs (letrozole/anastrozole) to delay plate closure, clinical trials show +extra height potential

Posture: Daily decompression + alignment = 1-2 cm visual height + wider frame illusion, Mewing (limited evidence), larynx exercises, dead hangs

Face

Goal: Leverage the exact pubertal growth spurt (Tanner 2-4) to sculpt dimorphic facial bones (prominent brow ridge, forward maxilla/midface, wider zygomatics, longer/wider mandible, sharper chin)

What to do: Testosterone driven projection (brow/jaw), mechanical loading via hard chewing (masseter hypertrophy + bone remodeling), functional guidance (appliances for skeletal changes), and posture/breathing for midface support

Misc

Skin & Hair: Clear acne + max density/glow with proven teen protocols (retinoids, minoxidil scalp, nutrition)

Genital/T: Natural T stack + safe optimization for full development

Monitoring: Bone age X-rays every 6 months

New 2024–2025 Data: AI + GH meta-analysis = +3.19 cm/year velocity & +5.5 cm predicted height; MK-677 risks confirmed (no long-term growth in rats, insulin issues)

Lifetime Plan: Post fusion transition to maintain everything

Psychology: Self explanatory

Environment: Sunlight timing, cold exposure, air quality & light hygiene = free T/IGF-1/recovery boosts

Recovery: Sauna/contrast/red light protocols for faster plate response & zero burnout

Life Integration: Teen specific schedule, budget, family hacks & school hacks to sustain the protocol without failing classes

Genetic & Social: DNA testing for height ceiling + dating/social scripts

Voice: Force larynx descent, vocal fold thickening, and chest resonance for a deep voice (target 85–120 Hz speaking pitch) while the window is open (Tanner 3-5)

Social: Leverage deeper voice + body language + strategic behaviors to get status in school (perceived popularity > likability) for better opportunities, dating, and other things

II. Growth Plates, Hormones, and Why 95% of You FUCKTARDS Waste Their Window
View attachment 4808512 View attachment 4808513
(This shows your peak spurt window at ages 13-14 where you can gain 3-4 inches/year if you listen to me)

TL;DR:
Height/frame is 80% genetics + 20% environment
Epiphyseal (growth) plates are cartilage that lengthen bones until estrogen fuses them
HGH + IGF-1 drive growth; estrogen closes the door
You have a 3-5 year window (Tanner 2-4)
Miss it = permanent loss
High-impact loading + surplus + sleep = documented extra inches and denser bones

Key mechanisms:

GH pulses during deep sleep = 70-80% of daily production

IGF-1 (liver response to GH + nutrition) directly stimulates chondrocyte proliferation in plates

Mechanical loading (jumping/resistance) = Wolff’s Law: bone adapts by adding density and slight length before fusion

Estrogen (from testosterone aromatization) = closure trigger, too much too early = shorter final height

Data:

Peak velocity boys: 13-14 years (up to 9-10 cm/year)

24-week jumping intervention: +4.2 cm height vs controls + femoral neck BMD Z-score +1.075.

7-month jumping RCT followed 8 years: +1.4% hip BMC permanent

Rope skipping in pubertal girls: calcaneal BMD increase

Critical Windows

Tanner Stage Age (Boys Avg) Height Velocity Leverage for Maxxing
2 11-12 Rising Highest (plates widest)
3 12-14 Peak (3-4 in/yr) Great
4 14-15 Slowing Still good but closing fast
5 16+ Stopped Too late for length

Common Mistakes That Stunt You:
Chronic calorie deficit, <8h sleep, no impact loading, low calcium/D, excessive cardio burning surplus

III. Diet
TL;DR:
Surplus fuels IGF-1 without fat if training matches, 2-2.5g/kg protein + 1300-1500mg calcium + 4000+ IU D3 = linear growth
High protein mixed but overall positive when not extreme excess, calcium critical for boys, liquid calories + whole foods = easiest
Macros for 60-80kg Teen in Spurt:

Calories: 3500-4500+ (add 500-1000 during peak velocity)

Protein: 160-220g (2-2.5g/kg supports IGF-1)

Carbs: 450-600g (GH pulses + glycogen)

Fats: 110-140g (cholesterol for T + hormones)

Micronutrient Targets (PMC-backed):

Calcium: 1300-1500mg (dairy priority)

Vitamin D: 4000-10,000 IU (sun + supp)

Zinc: 30-50mg

Magnesium: 400-500mg

K2: 100-200mcg (directs calcium to bones)

Vitamin A: Moderate (liver 1-2x/week)

Example:

Breakfast (950 kcal): 6 whole eggs + 250g oats + 50g whey + banana + 2 tbsp almond butter + 500ml whole milk + spinach

Snack 1 (600 kcal): 500g Greek yogurt + berries + 40g mixed nuts + protein shake (30g) + honey

Lunch (1100 kcal): 300g chicken breast/thighs + 350g rice + broccoli + olive oil drizzle + full-fat cheese + avocado

Pre-Workout Shake (700 kcal): Mass gainer (2 scoops) + peanut butter sandwich + banana + whole milk

Dinner (1100 kcal): 300g salmon/steak + 300g sweet potato + spinach salad + olive oil + feta

Night Shake (750 kcal): 500g cottage cheese + casein 40g + 500ml milk + K2/D3 + creatine 5g

Diet Tricks & Variations:

Liquid Calories: 3-4 mass gainer shakes/day = +1000–1500 kcal

Dairy: Whole milk 1-2L/day (extra 800 kcal + calcium)

Weekly Rotation: Liver 1x/week for vitamin A; fatty fish 3x for omega-3/D

Surplus Timing: Biggest meals post-training + before bed (casein for overnight GH synergy)

Avoid: Intermittent fasting, low-fat diets, excessive fiber (bloating reduces intake)

Tracking: Weigh weekly, aim 0.5–1kg gain/month (bone/muscle priority), use calipers for BF

Protein & Calcium Evidence:
High protein supports linear growth biomarkers (IGF-1 up), low habitual calcium = shorter stature in boys
Meta-analyses confirm positive effects when combined with vitamin D

Nutrient Target Effect on Growth Key Study Citation
Protein 2-2.5g/kg IGF-1 + linear growth PMC high-protein trials
Calcium + D 1300mg + 4000 IU Bone mineralization Multiple adolescent studies
Calories +750-1500 surplus Height velocity ^ Nutrition in puberty reviews

IV. Sleep
TL;DR:
70-80% of GH released in deep sleep
Shorter sleep = lower GH + shorter final height
Optimize for slow-wave sleep = massive nightly pulses

Exact Protocol:

Bed 9-10 PM (earlier during spurt)

18-20°C room, blackout curtains, no blue light 90 min pre-bed

Stack: Magnesium glycinate 400mg + glycine 5g + apigenin + weighted blanket

Track: Aim 2+ hours deep sleep (Oura/WHOOP)

View attachment 4808553 View attachment 4808557
(Soz for shit quality, this was legit what it looked like on the page https://elementprimarycare.com/tired-of-being-tired/)
Studies:
Longer sleep linked to better growth; deprivation reduces GH pulses
One extra hour/night = measurable height benefit in longitudinal data
Tricks:
10-min pre-bed stretch, no caffeine post-2 PM, consistent schedule even weekends

V. High Impact Bone Loading + Resistance
TL;DR:
Jumping = site-specific bone density + slight length gain
Resistance = frame width + muscle pushing bones outward
GRF 3.5–8x bodyweight = sweet spot

Weekly Split (45-60 min, 5-6 days):

High-Impact (3x/week): 100-300 jumps/session (rope, box jumps, basketball)

Resistance (3x/week): Squats, deadlifts (trap bar), pull-ups, OHP, progressive overload

Daily: 10 min posture work

Key Rules: Progressive but never failure (protect plates). 60-90s rests, no heavy axial loading until form perfect
Studies: 7-month jumping = 3.6% more hip BMC immediately + 1.4% after 8 years; 24-week protocol = extra 4.2 cm height, rope skipping = calcaneal BMD up
Tips: Basketball 3x/week for loading; dead hangs for spine decompression

VI. Supplements & Stacks
TL;DR:
Daily Safe Stack (Start Here):

Creatine monohydrate: 5g/day

Vitamin D3: 4000-10,000 IU + K2 100-200mcg

Zinc: 30-50mg + Magnesium glycinate 400mg

Omega-3 (fish oil): 2-3g EPA/DHA

Optional: Collagen peptides 10g + vitamin C

Evidence: Creatine safe in adolescents; vitamin D/calcium combo accelerates linear growth in teens

Another Natural Stack:
Add L-arginine 5g + L-citrulline 6g pre-bed for natural GH pulse support (synergistic with sleep)

The Extreme Options (Read Warnings 3x)
TL;DR:
These push beyond natural limits by spiking GH/IGF-1 or delaying estrogen-driven plate closure, clinical trials in short-stature boys show extra height velocity, but not approved for healthy teens, desensitization, insulin issues, and fracture risks were documented
Endocrinologist + frequent bloodwork + X-rays REQUIRED
Stop at first sign of issues

A. MK-677 (Ibutamoren)

Mechanism: Oral GH releaser → increased GH/IGF-1 pulses

Dosing: 10-25mg nightly (studies used 0.8mg/kg short-term in GH-deficient kids)

Results in Studies: Short-term GH/IGF-1 boost in deficient children; rat studies showed no long-term growth due to somatostatin increase + desensitization, no height gain once plates closed, in open-plate teens: may maximize potential but unproven in healthy boys

Risks: Insulin resistance, appetite/weight gain, water retention, possible cancer risk elevation long-term, growth plate fracture odds increase with GH therapies, not FDA-approved for height

B. Aromatase Inhibitors (Letrozole 2.5mg or Anastrozole 1mg daily)

Mechanism: Blocks T → estrogen conversion → slows bone age advancement = longer growth window

Dosing: Low-dose 1–2.5mg/day with or without GH (clinical trials)

Results: Meta-analyses + RCTs in ISS/CDGP boys: greater height velocity, predicted adult height, and bone age delay vs GH alone, letrozole stronger than anastrozole

Risks: Lower estrogen = possible joint pain, lipid changes, bone density dip (monitor), delayed puberty signs, used in trials but off-label for healthy teens

C. Other Extremes:
rhGH injections (fracture risk noted in one HSS study), low-dose oxandrolone (anabolic for frame), or peptide combos

VII. Mike Mew Shit
TL;DR:
Tongue posture + chewing + targeted pulls for forward growth during puberty window
Limited evidence but popular in looksmax, so might as well add it (LIKELY COPE)

Mewing Protocol (Tongue Posture):

Full tongue on palate 24/7 + proper swallow

Evidence(?): Theory plausible for dental arch support; no peer-reviewed studies prove bone reshaping or jaw growth in humans (AAO states zero evidence), still worth doing for posture synergy

Chewing + Face Pulling: Hard gum (falim) 1-2 hours/day + thumb/face pulling (gentle, 5-10 min)

I don't really believe in it, but my friend Brae swears by it, you guys probably know him
View attachment 4808643
here's Mike's YouTube if you want to look further into his stuff

Orthotropics

This channel is part of the International Association of Facial Growth Guidance. A nonprofit organisation which aims to raise awareness of alternative orthod...

www.youtube.com

VIII. Voice Deepening
TL;DR:
Larynx drops naturally in puberty; exercises train control and resonance for deeper, masculine sound

Daily Routine:

Humming + larynx pull-down (yawn-sigh) 10 min

Diaphragmatic breathing + neck stretches

Low-pitch speaking practice

IX. Posture, Gait & Spine Decompression
TL;DR:
Fix forward head + kyphosis = taller appearance + wider shoulders instantly
Dead hangs decompress spine

Daily 10-15 Min Routine:

Wall angels, chin tucks, shoulder rolls

Dead hangs: 3x max time (build to 60s)

Farmer walks + hip flexor stretches

Gait:
shoulders back, slight pelvic tilt
View attachment 4808664

X. Skin & Acne
TL;DR:
Puberty hormones = acne explosion
Fix it fast with dermatologist-approved routine

Daily Routine:

Morning: Gentle cleanser + niacinamide 5% + moisturizer + SPF 50

Evening: Adapalene (Differin) or tretinoin (Rx) 0.025-0.05% + benzoyl peroxide 2.5% spot treatment

Weekly: Salicylic acid mask + hydration

Nutrition Skin Stack: Zinc 30mg + omega-3 2g + low-dairy if sensitive + vitamin A from liver

Before/After Example
View attachment 4808678
(pale subhuman fag lol)

XI. Hair
TL;DR:
Puberty = oily scalp + potential recession start
Max density now so temples stay thick forever

Daily Protocol:

Minoxidil 5% topical (1ml 2x/day), safe in teens per derm guidelines

Scalp massage 5 min + microneedling 0.5mm weekly (advanced)

Niacinamide shampoo + ketoconazole 2x/week

Nutrition: Biotin + zinc + collagen + high-protein

XII. Genital Development
TL;DR:
JELQ + T OPTIMIZATION NIGGGGGGGGGAAAAAAAAAAAAAAA
(Sorry I checked my phone and saw this person sent me 'spicy pics' and I just jerked off)

Natural T Stack (Daily):

Sleep 9-11h + heavy squats/deads 3x/week

Foods: Eggs, salmon, oysters, ginger, pomegranate, fortified milk

Supp: Ashwagandha 600mg + vitamin D 5000 IU + zinc 30mg

Jelqing Method I Used

+
My Results
View attachment 4808709

XIII. Case Studies & 2024-2025 Trial Data

AI + GH Meta (2024): 8 RCTs, 433 boys → massive velocity & predicted height gains

AI Monotherapy: Limited but positive in some ISS boys

Jumping RCTs: Permanent BMC gains 8 years later

XIV. Psychological Shit
TL;DR:
Height + frame mean nothing if you still act like an aspie

Daily Psychological Advice:

Cold approach drills: 3x/day (ask strangers for time/directions)

Journaling: Nightly “wins log” track every every social interaction

Social Proofs:

Join school sports/clubs where your height/frame is good (basketball, wrestling)

Record and make up 60-second convo notes daily, reflect

Practice your handshakes, make sure they're firm, hold eye contact, and have a slight forward lean

(What I did was go onto YouTube and watch these types of videos )

XV. Environmental Stuff
TL;DR:
Sun, cold, air & light = massive free boosts to IGF-1, T and recovery without any supp cost

Sunlight:

10-20 min morning sun (eyes + skin), sets circadian + vitamin D for bone response

Avoid blue light after 8 PM (red bulbs or glasses)

Cold Exposure (Ice Baths/Showers):

3-5 min cold shower or 1-3 min ice bath 4x/week post-training

2025 studies: +15–20% T in young males, faster muscle/bone recovery, reduced inflammation

Air Quality & Breathing:

HEPA filter in bedroom + nasal breathing only, better oxygenation = deeper nightly recovery pulses

Wim Hof style breathing 5 min daily for CO2 tolerance

View attachment 4808754

XVI. Recovery
TL;DR:
Speed up plate response and prevent burnout with these zero-cost or cheap tools

Infrared Sauna (or Regular):

15-20 min 3-4x/week at 140-160°F, increases heat-shock proteins, GH release, skin glow

2025 data: Improved mitochondrial function, faster tendon/bone adaptation

Contrast Therapy:

3 min hot / 1 min cold x 4 rounds post-training, flushes metabolites, +30% recovery speed

Red Light / Photobiomodulation:

10-20 min full-body panel daily (630-850nm), deeper mitochondrial energy, faster IGF-1 signaling at cellular level

(here's a thread of me mid session )

https://looksmax.org/threads/red-light-therapy-session-im-going-to-do-it-again-since-my-skin-quality-has-dropped.1950805/
View attachment 4808768 View attachment 4808785

XVII. Life & School
TL;DR:
How to run the full protocol while getting straight A’s, dealing with parents and zero money

Sample School-Day Schedule:

6:00 AM Sun + cold shower + 5 min mindset

School Protein shakes in bag, mewing during class

After school Training block + recovery

Evening Family dinner (double portion) + journal + red light

Budget Teen Sourcing Guide:

Mass gainer: Bulk powders on Amazon (under $30/month)

Creatine/D3: Walmart generics

Sauna hack: Hot bath + space heater in bathroom

Red light: Cheap Amazon panels

Family Negotiation Script: “I’m doing this for long-term health and confidence, here’s the studies, I’ll handle all cooking/prep.”

XVIII. Genetic Ceiling Tracking
TL;DR:
Know your exact height ceiling and optimize around it.

DNA Testing:

23andMe or similar polygenic risk score for height (predicts potential within ±2 inches)

Use results to decide if extremes are worth it (high genetic ceiling = push harder)

Blood Panel:

IGF-1, free T, estradiol, bone turnover markers, vitamin D, zinc

Target ranges for max growth velocity

XIX. Pubertal Facial Bone Growth
TL;DR:
Facial bones grow via endochondral ossification and surface remodeling
Testosterone surges drive brow ridge, mandible, and nose projection; IGF-1 + mechanical load widen zygomatics and forward maxilla
Sexual dimorphism explodes between ages 11-15, boys gain broader foreheads, forward chins, and wider faces per longitudinal 3D studies
Miss it = softer adult face forever
View attachment 4808810 View attachment 4808812

Key Mechanisms (2021-2025 Data):

Testosterone aromatization to estrogen regulates growth velocity; high T/E ratio = lateral cheekbone, mandible, and chin growth + forward brow ridges

Pubertal spurt: Mandibular length and ramus height accelerate most (PMC craniofacial trajectories)

Bone strain from muscles (masseter/temporalis) + tongue pressure remodels maxilla forward and mandible downward/forward

View attachment 4808813
Evidence Highlights:

Longitudinal 3D scans (ages 7-17): Males show accelerated forehead, nose, and chin growth post-11; buccal region widens via direction changes

Low-dose T in delayed puberty boys: significantly higher mandibular length, ramus, and anterior face height growth vs controls

Testosterone suppression animal model: reduced craniofacial growth structures during puberty

XX. Midface & Maxilla Forward Growth
TL;DR:
Forward maxilla = better under-eye support, sharper cheekbones, ideal nose-lip-chin balance
Puberty allows skeletal modification via tongue pressure + appliances

Methods:

Advanced Tongue Posture (Beyond Basic Mewing): Full palate contact + proper swallow during all waking hours + nasal breathing (again, ;imited direct bone evidence, AAO: no reshaping proof), but supports natural forward vector in growing maxilla per orthotropic theory

Nasal Breathing + Posture Chain: Mouth closed 24/7 + forward head correction, prevents downward maxillary growth

Functional Appliances (Ortho Route): Reverse Twin Block or similar for Class III/midface deficiency, RCTs show skeletal maxillary advancement even in late adolescence, herbst style for forward guidance

Voice break timing & BMI causality (Busch et al., 2019, PMC6688887)

Male voice changes at puberty (Harries et al., 1997, PMC1717378)

Sex hormones on larynx (Zamponi et al., 2021, PMC8594207)

Post-pubertal laryngeal trajectories (Riede et al., 2023, PMC10175495)

Popularity, acceptance & aggression links (McElhaney et al., 2008, PMC3073367)

Adolescent peer hierarchy & conformity (Field et al., 2023)

Vocal training evidence in adolescents (various singer pedagogy reviews 2025)

Craniofacial growth dynamics PMC8033627 (2021)

3D modelling trajectories PMC5859289 (2018 updated reviews)

Testosterone craniofacial effects (Marečková 2011 + Roosenboom 2018)

Chewing bone adaptation (TMDU 2019 + Almotairy 2020)

Functional appliances pubertal effects (Perinetti 2015 + Singh 2024)

T treatment delayed puberty craniofacial (Verdonck 1999 replication)

Mewing/orthotropics evidence: AAO 2025 statements (zero reshaping proof)

Cold exposure T boost: Frontiers in Reproductive Health 2025

Red-light mitochondrial puberty data: Photobiomodulation reviews

DNA height polygenic scores: 23andMe + Nature Genetics updates

Sauna GH/heat-shock: Multiple 2025 exercise physiology papers

AI + GH meta-analysis: https://pmc.ncbi.nlm.nih.gov/articles/PMC11656550/ (2024)

AI monotherapy review: https://pmc.ncbi.nlm.nih.gov/articles/PMC11574611/

MK-677 rat long-term: https://pmc.ncbi.nlm.nih.gov/articles/PMC6240568/

Additional AI trials: PubMed 39696162, 40451143, etc. (full list in thread).

MK-677 rat study (no long-term growth): https://pmc.ncbi.nlm.nih.gov/articles/PMC6240568/

MK-677 in GH-deficient children: PubMed 11452249

Aromatase inhibitors meta-analysis for short stature: https://pmc.ncbi.nlm.nih.gov/articles/PMC11656550/

AI + GH RCT (height gains): Mauras 2016

Jumping bone density long-term: Multiple PMC (e.g., 7-month intervention +8 years follow-up)

Mewing evidence (none): AAO statements & Medical News Today

Voice changes puberty: PMC 1717378

Bone age X-rays & monitoring: Frontiers in Pediatrics reviews

Posture/height illusion: Multiple exercise physiology sources

GH fracture risk note: HSS study 2023

OTHER GOOD THREADS YOU MIGHT'VE MISSED

https://looksmax.org/threads/ultimate-penis-lightening-glans-pinkening-max-guide-mega-thread-browncels-gtfih.1950575/

bookmarked and like the dedicion for putting pp but kinda sus

vinstwr · Tuesday at 2:24 PM

got.daim said:
ULTIMATE PUBERTY MAXXING GUIDE
by @got.daim

THREAD SONG:

https://looksmax.org/threads/im-starting-on-my-puberty-maxing-guide-lmk-if-you-want-a-mention.1955570/
@Seven
@zudlife
@estrogen consumer
@pslturi
@BlackSilence

I. Start here
TL;DR:
Height

Goal: Force maximum linear growth (height), skeletal width, muscle/bone density, and hormonal output during the open growth-plate window (Tanner 2-4, typically 11-17 for boys)

What to do: 9-11h deep sleep (80% of daily GH), 3500-4500+ kcal surplus with 2-2.5g/kg protein + 1300-1500mg calcium, high-impact bone loading (jumping + resistance), posture, and targeted micros, MK-677, low-dose aromatase inhibitors, HGH secretagogues, heavy compounds

Proof: Studies show +1-4+ inches height, wider clavicles/shoulders, denser bones, 20+ PMC studies (jumping = +1.4–3.6% hip BMC lasting 8 years; sleep = massive GH pulses; protein/calcium = linear growth)

Physique

Supps: Creatine, vitamin D/K2, zinc, magnesium, omega-3 (proven IGF-1/bone support)

Extremes: MK-677 (GH secretagogue), low-dose AIs (letrozole/anastrozole) to delay plate closure, clinical trials show +extra height potential

Posture: Daily decompression + alignment = 1-2 cm visual height + wider frame illusion, Mewing (limited evidence), larynx exercises, dead hangs

Face

Goal: Leverage the exact pubertal growth spurt (Tanner 2-4) to sculpt dimorphic facial bones (prominent brow ridge, forward maxilla/midface, wider zygomatics, longer/wider mandible, sharper chin)

What to do: Testosterone driven projection (brow/jaw), mechanical loading via hard chewing (masseter hypertrophy + bone remodeling), functional guidance (appliances for skeletal changes), and posture/breathing for midface support

Misc

Skin & Hair: Clear acne + max density/glow with proven teen protocols (retinoids, minoxidil scalp, nutrition)

Genital/T: Natural T stack + safe optimization for full development

Monitoring: Bone age X-rays every 6 months

New 2024–2025 Data: AI + GH meta-analysis = +3.19 cm/year velocity & +5.5 cm predicted height; MK-677 risks confirmed (no long-term growth in rats, insulin issues)

Lifetime Plan: Post fusion transition to maintain everything

Psychology: Self explanatory

Environment: Sunlight timing, cold exposure, air quality & light hygiene = free T/IGF-1/recovery boosts

Recovery: Sauna/contrast/red light protocols for faster plate response & zero burnout

Life Integration: Teen specific schedule, budget, family hacks & school hacks to sustain the protocol without failing classes

Genetic & Social: DNA testing for height ceiling + dating/social scripts

Voice: Force larynx descent, vocal fold thickening, and chest resonance for a deep voice (target 85–120 Hz speaking pitch) while the window is open (Tanner 3-5)

Social: Leverage deeper voice + body language + strategic behaviors to get status in school (perceived popularity > likability) for better opportunities, dating, and other things

II. Growth Plates, Hormones, and Why 95% of You FUCKTARDS Waste Their Window
View attachment 4808512 View attachment 4808513
(This shows your peak spurt window at ages 13-14 where you can gain 3-4 inches/year if you listen to me)

TL;DR:
Height/frame is 80% genetics + 20% environment
Epiphyseal (growth) plates are cartilage that lengthen bones until estrogen fuses them
HGH + IGF-1 drive growth; estrogen closes the door
You have a 3-5 year window (Tanner 2-4)
Miss it = permanent loss
High-impact loading + surplus + sleep = documented extra inches and denser bones

Key mechanisms:

GH pulses during deep sleep = 70-80% of daily production

IGF-1 (liver response to GH + nutrition) directly stimulates chondrocyte proliferation in plates

Mechanical loading (jumping/resistance) = Wolff’s Law: bone adapts by adding density and slight length before fusion

Estrogen (from testosterone aromatization) = closure trigger, too much too early = shorter final height

Data:

Peak velocity boys: 13-14 years (up to 9-10 cm/year)

24-week jumping intervention: +4.2 cm height vs controls + femoral neck BMD Z-score +1.075.

7-month jumping RCT followed 8 years: +1.4% hip BMC permanent

Rope skipping in pubertal girls: calcaneal BMD increase

Critical Windows

Tanner Stage Age (Boys Avg) Height Velocity Leverage for Maxxing
2 11-12 Rising Highest (plates widest)
3 12-14 Peak (3-4 in/yr) Great
4 14-15 Slowing Still good but closing fast
5 16+ Stopped Too late for length

Common Mistakes That Stunt You:
Chronic calorie deficit, <8h sleep, no impact loading, low calcium/D, excessive cardio burning surplus

III. Diet
TL;DR:
Surplus fuels IGF-1 without fat if training matches, 2-2.5g/kg protein + 1300-1500mg calcium + 4000+ IU D3 = linear growth
High protein mixed but overall positive when not extreme excess, calcium critical for boys, liquid calories + whole foods = easiest
Macros for 60-80kg Teen in Spurt:

Calories: 3500-4500+ (add 500-1000 during peak velocity)

Protein: 160-220g (2-2.5g/kg supports IGF-1)

Carbs: 450-600g (GH pulses + glycogen)

Fats: 110-140g (cholesterol for T + hormones)

Micronutrient Targets (PMC-backed):

Calcium: 1300-1500mg (dairy priority)

Vitamin D: 4000-10,000 IU (sun + supp)

Zinc: 30-50mg

Magnesium: 400-500mg

K2: 100-200mcg (directs calcium to bones)

Vitamin A: Moderate (liver 1-2x/week)

Example:

Breakfast (950 kcal): 6 whole eggs + 250g oats + 50g whey + banana + 2 tbsp almond butter + 500ml whole milk + spinach

Snack 1 (600 kcal): 500g Greek yogurt + berries + 40g mixed nuts + protein shake (30g) + honey

Lunch (1100 kcal): 300g chicken breast/thighs + 350g rice + broccoli + olive oil drizzle + full-fat cheese + avocado

Pre-Workout Shake (700 kcal): Mass gainer (2 scoops) + peanut butter sandwich + banana + whole milk

Dinner (1100 kcal): 300g salmon/steak + 300g sweet potato + spinach salad + olive oil + feta

Night Shake (750 kcal): 500g cottage cheese + casein 40g + 500ml milk + K2/D3 + creatine 5g

Diet Tricks & Variations:

Liquid Calories: 3-4 mass gainer shakes/day = +1000–1500 kcal

Dairy: Whole milk 1-2L/day (extra 800 kcal + calcium)

Weekly Rotation: Liver 1x/week for vitamin A; fatty fish 3x for omega-3/D

Surplus Timing: Biggest meals post-training + before bed (casein for overnight GH synergy)

Avoid: Intermittent fasting, low-fat diets, excessive fiber (bloating reduces intake)

Tracking: Weigh weekly, aim 0.5–1kg gain/month (bone/muscle priority), use calipers for BF

Protein & Calcium Evidence:
High protein supports linear growth biomarkers (IGF-1 up), low habitual calcium = shorter stature in boys
Meta-analyses confirm positive effects when combined with vitamin D

Nutrient Target Effect on Growth Key Study Citation
Protein 2-2.5g/kg IGF-1 + linear growth PMC high-protein trials
Calcium + D 1300mg + 4000 IU Bone mineralization Multiple adolescent studies
Calories +750-1500 surplus Height velocity ^ Nutrition in puberty reviews

IV. Sleep
TL;DR:
70-80% of GH released in deep sleep
Shorter sleep = lower GH + shorter final height
Optimize for slow-wave sleep = massive nightly pulses

Exact Protocol:

Bed 9-10 PM (earlier during spurt)

18-20°C room, blackout curtains, no blue light 90 min pre-bed

Stack: Magnesium glycinate 400mg + glycine 5g + apigenin + weighted blanket

Track: Aim 2+ hours deep sleep (Oura/WHOOP)

View attachment 4808553 View attachment 4808557
(Soz for shit quality, this was legit what it looked like on the page https://elementprimarycare.com/tired-of-being-tired/)
Studies:
Longer sleep linked to better growth; deprivation reduces GH pulses
One extra hour/night = measurable height benefit in longitudinal data
Tricks:
10-min pre-bed stretch, no caffeine post-2 PM, consistent schedule even weekends

V. High Impact Bone Loading + Resistance
TL;DR:
Jumping = site-specific bone density + slight length gain
Resistance = frame width + muscle pushing bones outward
GRF 3.5–8x bodyweight = sweet spot

Weekly Split (45-60 min, 5-6 days):

High-Impact (3x/week): 100-300 jumps/session (rope, box jumps, basketball)

Resistance (3x/week): Squats, deadlifts (trap bar), pull-ups, OHP, progressive overload

Daily: 10 min posture work

Key Rules: Progressive but never failure (protect plates). 60-90s rests, no heavy axial loading until form perfect
Studies: 7-month jumping = 3.6% more hip BMC immediately + 1.4% after 8 years; 24-week protocol = extra 4.2 cm height, rope skipping = calcaneal BMD up
Tips: Basketball 3x/week for loading; dead hangs for spine decompression

VI. Supplements & Stacks
TL;DR:
Daily Safe Stack (Start Here):

Creatine monohydrate: 5g/day

Vitamin D3: 4000-10,000 IU + K2 100-200mcg

Zinc: 30-50mg + Magnesium glycinate 400mg

Omega-3 (fish oil): 2-3g EPA/DHA

Optional: Collagen peptides 10g + vitamin C

Evidence: Creatine safe in adolescents; vitamin D/calcium combo accelerates linear growth in teens

Another Natural Stack:
Add L-arginine 5g + L-citrulline 6g pre-bed for natural GH pulse support (synergistic with sleep)

The Extreme Options (Read Warnings 3x)
TL;DR:
These push beyond natural limits by spiking GH/IGF-1 or delaying estrogen-driven plate closure, clinical trials in short-stature boys show extra height velocity, but not approved for healthy teens, desensitization, insulin issues, and fracture risks were documented
Endocrinologist + frequent bloodwork + X-rays REQUIRED
Stop at first sign of issues

A. MK-677 (Ibutamoren)

Mechanism: Oral GH releaser → increased GH/IGF-1 pulses

Dosing: 10-25mg nightly (studies used 0.8mg/kg short-term in GH-deficient kids)

Results in Studies: Short-term GH/IGF-1 boost in deficient children; rat studies showed no long-term growth due to somatostatin increase + desensitization, no height gain once plates closed, in open-plate teens: may maximize potential but unproven in healthy boys

Risks: Insulin resistance, appetite/weight gain, water retention, possible cancer risk elevation long-term, growth plate fracture odds increase with GH therapies, not FDA-approved for height

B. Aromatase Inhibitors (Letrozole 2.5mg or Anastrozole 1mg daily)

Mechanism: Blocks T → estrogen conversion → slows bone age advancement = longer growth window

Dosing: Low-dose 1–2.5mg/day with or without GH (clinical trials)

Results: Meta-analyses + RCTs in ISS/CDGP boys: greater height velocity, predicted adult height, and bone age delay vs GH alone, letrozole stronger than anastrozole

Risks: Lower estrogen = possible joint pain, lipid changes, bone density dip (monitor), delayed puberty signs, used in trials but off-label for healthy teens

C. Other Extremes:
rhGH injections (fracture risk noted in one HSS study), low-dose oxandrolone (anabolic for frame), or peptide combos

VII. Mike Mew Shit
TL;DR:
Tongue posture + chewing + targeted pulls for forward growth during puberty window
Limited evidence but popular in looksmax, so might as well add it (LIKELY COPE)

Mewing Protocol (Tongue Posture):

Full tongue on palate 24/7 + proper swallow

Evidence(?): Theory plausible for dental arch support; no peer-reviewed studies prove bone reshaping or jaw growth in humans (AAO states zero evidence), still worth doing for posture synergy

Chewing + Face Pulling: Hard gum (falim) 1-2 hours/day + thumb/face pulling (gentle, 5-10 min)

I don't really believe in it, but my friend Brae swears by it, you guys probably know him
View attachment 4808643
here's Mike's YouTube if you want to look further into his stuff

Orthotropics

This channel is part of the International Association of Facial Growth Guidance. A nonprofit organisation which aims to raise awareness of alternative orthod...

www.youtube.com

VIII. Voice Deepening
TL;DR:
Larynx drops naturally in puberty; exercises train control and resonance for deeper, masculine sound

Daily Routine:

Humming + larynx pull-down (yawn-sigh) 10 min

Diaphragmatic breathing + neck stretches

Low-pitch speaking practice

IX. Posture, Gait & Spine Decompression
TL;DR:
Fix forward head + kyphosis = taller appearance + wider shoulders instantly
Dead hangs decompress spine

Daily 10-15 Min Routine:

Wall angels, chin tucks, shoulder rolls

Dead hangs: 3x max time (build to 60s)

Farmer walks + hip flexor stretches

Gait:
shoulders back, slight pelvic tilt
View attachment 4808664

X. Skin & Acne
TL;DR:
Puberty hormones = acne explosion
Fix it fast with dermatologist-approved routine

Daily Routine:

Morning: Gentle cleanser + niacinamide 5% + moisturizer + SPF 50

Evening: Adapalene (Differin) or tretinoin (Rx) 0.025-0.05% + benzoyl peroxide 2.5% spot treatment

Weekly: Salicylic acid mask + hydration

Nutrition Skin Stack: Zinc 30mg + omega-3 2g + low-dairy if sensitive + vitamin A from liver

Before/After Example
View attachment 4808678
(pale subhuman fag lol)

XI. Hair
TL;DR:
Puberty = oily scalp + potential recession start
Max density now so temples stay thick forever

Daily Protocol:

Minoxidil 5% topical (1ml 2x/day), safe in teens per derm guidelines

Scalp massage 5 min + microneedling 0.5mm weekly (advanced)

Niacinamide shampoo + ketoconazole 2x/week

Nutrition: Biotin + zinc + collagen + high-protein

XII. Genital Development
TL;DR:
JELQ + T OPTIMIZATION NIGGGGGGGGGAAAAAAAAAAAAAAA
(Sorry I checked my phone and saw this person sent me 'spicy pics' and I just jerked off)

Natural T Stack (Daily):

Sleep 9-11h + heavy squats/deads 3x/week

Foods: Eggs, salmon, oysters, ginger, pomegranate, fortified milk

Supp: Ashwagandha 600mg + vitamin D 5000 IU + zinc 30mg

Jelqing Method I Used

+
My Results
View attachment 4808709

XIII. Case Studies & 2024-2025 Trial Data

AI + GH Meta (2024): 8 RCTs, 433 boys → massive velocity & predicted height gains

AI Monotherapy: Limited but positive in some ISS boys

Jumping RCTs: Permanent BMC gains 8 years later

XIV. Psychological Shit
TL;DR:
Height + frame mean nothing if you still act like an aspie

Daily Psychological Advice:

Cold approach drills: 3x/day (ask strangers for time/directions)

Journaling: Nightly “wins log” track every every social interaction

Social Proofs:

Join school sports/clubs where your height/frame is good (basketball, wrestling)

Record and make up 60-second convo notes daily, reflect

Practice your handshakes, make sure they're firm, hold eye contact, and have a slight forward lean

(What I did was go onto YouTube and watch these types of videos )

XV. Environmental Stuff
TL;DR:
Sun, cold, air & light = massive free boosts to IGF-1, T and recovery without any supp cost

Sunlight:

10-20 min morning sun (eyes + skin), sets circadian + vitamin D for bone response

Avoid blue light after 8 PM (red bulbs or glasses)

Cold Exposure (Ice Baths/Showers):

3-5 min cold shower or 1-3 min ice bath 4x/week post-training

2025 studies: +15–20% T in young males, faster muscle/bone recovery, reduced inflammation

Air Quality & Breathing:

HEPA filter in bedroom + nasal breathing only, better oxygenation = deeper nightly recovery pulses

Wim Hof style breathing 5 min daily for CO2 tolerance

View attachment 4808754

XVI. Recovery
TL;DR:
Speed up plate response and prevent burnout with these zero-cost or cheap tools

Infrared Sauna (or Regular):

15-20 min 3-4x/week at 140-160°F, increases heat-shock proteins, GH release, skin glow

2025 data: Improved mitochondrial function, faster tendon/bone adaptation

Contrast Therapy:

3 min hot / 1 min cold x 4 rounds post-training, flushes metabolites, +30% recovery speed

Red Light / Photobiomodulation:

10-20 min full-body panel daily (630-850nm), deeper mitochondrial energy, faster IGF-1 signaling at cellular level

(here's a thread of me mid session )

https://looksmax.org/threads/red-light-therapy-session-im-going-to-do-it-again-since-my-skin-quality-has-dropped.1950805/
View attachment 4808768 View attachment 4808785

XVII. Life & School
TL;DR:
How to run the full protocol while getting straight A’s, dealing with parents and zero money

Sample School-Day Schedule:

6:00 AM Sun + cold shower + 5 min mindset

School Protein shakes in bag, mewing during class

After school Training block + recovery

Evening Family dinner (double portion) + journal + red light

Budget Teen Sourcing Guide:

Mass gainer: Bulk powders on Amazon (under $30/month)

Creatine/D3: Walmart generics

Sauna hack: Hot bath + space heater in bathroom

Red light: Cheap Amazon panels

Family Negotiation Script: “I’m doing this for long-term health and confidence, here’s the studies, I’ll handle all cooking/prep.”

XVIII. Genetic Ceiling Tracking
TL;DR:
Know your exact height ceiling and optimize around it.

DNA Testing:

23andMe or similar polygenic risk score for height (predicts potential within ±2 inches)

Use results to decide if extremes are worth it (high genetic ceiling = push harder)

Blood Panel:

IGF-1, free T, estradiol, bone turnover markers, vitamin D, zinc

Target ranges for max growth velocity

XIX. Pubertal Facial Bone Growth
TL;DR:
Facial bones grow via endochondral ossification and surface remodeling
Testosterone surges drive brow ridge, mandible, and nose projection; IGF-1 + mechanical load widen zygomatics and forward maxilla
Sexual dimorphism explodes between ages 11-15, boys gain broader foreheads, forward chins, and wider faces per longitudinal 3D studies
Miss it = softer adult face forever
View attachment 4808810 View attachment 4808812

Key Mechanisms (2021-2025 Data):

Testosterone aromatization to estrogen regulates growth velocity; high T/E ratio = lateral cheekbone, mandible, and chin growth + forward brow ridges

Pubertal spurt: Mandibular length and ramus height accelerate most (PMC craniofacial trajectories)

Bone strain from muscles (masseter/temporalis) + tongue pressure remodels maxilla forward and mandible downward/forward

View attachment 4808813
Evidence Highlights:

Longitudinal 3D scans (ages 7-17): Males show accelerated forehead, nose, and chin growth post-11; buccal region widens via direction changes

Low-dose T in delayed puberty boys: significantly higher mandibular length, ramus, and anterior face height growth vs controls

Testosterone suppression animal model: reduced craniofacial growth structures during puberty

XX. Midface & Maxilla Forward Growth
TL;DR:
Forward maxilla = better under-eye support, sharper cheekbones, ideal nose-lip-chin balance
Puberty allows skeletal modification via tongue pressure + appliances

Methods:

Advanced Tongue Posture (Beyond Basic Mewing): Full palate contact + proper swallow during all waking hours + nasal breathing (again, ;imited direct bone evidence, AAO: no reshaping proof), but supports natural forward vector in growing maxilla per orthotropic theory

Nasal Breathing + Posture Chain: Mouth closed 24/7 + forward head correction, prevents downward maxillary growth

Functional Appliances (Ortho Route): Reverse Twin Block or similar for Class III/midface deficiency, RCTs show skeletal maxillary advancement even in late adolescence, herbst style for forward guidance

Voice break timing & BMI causality (Busch et al., 2019, PMC6688887)

Male voice changes at puberty (Harries et al., 1997, PMC1717378)

Sex hormones on larynx (Zamponi et al., 2021, PMC8594207)

Post-pubertal laryngeal trajectories (Riede et al., 2023, PMC10175495)

Popularity, acceptance & aggression links (McElhaney et al., 2008, PMC3073367)

Adolescent peer hierarchy & conformity (Field et al., 2023)

Vocal training evidence in adolescents (various singer pedagogy reviews 2025)

Craniofacial growth dynamics PMC8033627 (2021)

3D modelling trajectories PMC5859289 (2018 updated reviews)

Testosterone craniofacial effects (Marečková 2011 + Roosenboom 2018)

Chewing bone adaptation (TMDU 2019 + Almotairy 2020)

Functional appliances pubertal effects (Perinetti 2015 + Singh 2024)

T treatment delayed puberty craniofacial (Verdonck 1999 replication)

Mewing/orthotropics evidence: AAO 2025 statements (zero reshaping proof)

Cold exposure T boost: Frontiers in Reproductive Health 2025

Red-light mitochondrial puberty data: Photobiomodulation reviews

DNA height polygenic scores: 23andMe + Nature Genetics updates

Sauna GH/heat-shock: Multiple 2025 exercise physiology papers

AI + GH meta-analysis: https://pmc.ncbi.nlm.nih.gov/articles/PMC11656550/ (2024)

AI monotherapy review: https://pmc.ncbi.nlm.nih.gov/articles/PMC11574611/

MK-677 rat long-term: https://pmc.ncbi.nlm.nih.gov/articles/PMC6240568/

Additional AI trials: PubMed 39696162, 40451143, etc. (full list in thread).

MK-677 rat study (no long-term growth): https://pmc.ncbi.nlm.nih.gov/articles/PMC6240568/

MK-677 in GH-deficient children: PubMed 11452249

Aromatase inhibitors meta-analysis for short stature: https://pmc.ncbi.nlm.nih.gov/articles/PMC11656550/

AI + GH RCT (height gains): Mauras 2016

Jumping bone density long-term: Multiple PMC (e.g., 7-month intervention +8 years follow-up)

Mewing evidence (none): AAO statements & Medical News Today

Voice changes puberty: PMC 1717378

Bone age X-rays & monitoring: Frontiers in Pediatrics reviews

Posture/height illusion: Multiple exercise physiology sources

GH fracture risk note: HSS study 2023

OTHER GOOD THREADS YOU MIGHT'VE MISSED

https://looksmax.org/threads/ultimate-penis-lightening-glans-pinkening-max-guide-mega-thread-browncels-gtfih.1950575/

what stretches for the 10 mins pre-bed?

tastas · Tuesday at 8:21 PM

mirin the new pfp :GIGACHAD:

Navity said:
Tagging some bhais @haryanvi_incel @tastas Read every fucking molecule of this

reg150017 · Wednesday at 8:29 PM

What all can I improve at age 17 ?

got.daim · Thursday at 8:32 AM

reg150017 said:
What all can I improve at age 17 ?

Read guide

sergdying · Thursday at 10:28 AM

got.daim said:
ULTIMATE PUBERTY MAXXING GUIDE
by @got.daim

THREAD SONG:

https://looksmax.org/threads/im-starting-on-my-puberty-maxing-guide-lmk-if-you-want-a-mention.1955570/
@Seven
@zudlife
@estrogen consumer
@pslturi
@BlackSilence

I. Start here
TL;DR:
Height

Goal: Force maximum linear growth (height), skeletal width, muscle/bone density, and hormonal output during the open growth-plate window (Tanner 2-4, typically 11-17 for boys)

What to do: 9-11h deep sleep (80% of daily GH), 3500-4500+ kcal surplus with 2-2.5g/kg protein + 1300-1500mg calcium, high-impact bone loading (jumping + resistance), posture, and targeted micros, MK-677, low-dose aromatase inhibitors, HGH secretagogues, heavy compounds

Proof: Studies show +1-4+ inches height, wider clavicles/shoulders, denser bones, 20+ PMC studies (jumping = +1.4–3.6% hip BMC lasting 8 years; sleep = massive GH pulses; protein/calcium = linear growth)

Physique

Supps: Creatine, vitamin D/K2, zinc, magnesium, omega-3 (proven IGF-1/bone support)

Extremes: MK-677 (GH secretagogue), low-dose AIs (letrozole/anastrozole) to delay plate closure, clinical trials show +extra height potential

Posture: Daily decompression + alignment = 1-2 cm visual height + wider frame illusion, Mewing (limited evidence), larynx exercises, dead hangs

Face

Goal: Leverage the exact pubertal growth spurt (Tanner 2-4) to sculpt dimorphic facial bones (prominent brow ridge, forward maxilla/midface, wider zygomatics, longer/wider mandible, sharper chin)

What to do: Testosterone driven projection (brow/jaw), mechanical loading via hard chewing (masseter hypertrophy + bone remodeling), functional guidance (appliances for skeletal changes), and posture/breathing for midface support

Misc

Skin & Hair: Clear acne + max density/glow with proven teen protocols (retinoids, minoxidil scalp, nutrition)

Genital/T: Natural T stack + safe optimization for full development

Monitoring: Bone age X-rays every 6 months

New 2024–2025 Data: AI + GH meta-analysis = +3.19 cm/year velocity & +5.5 cm predicted height; MK-677 risks confirmed (no long-term growth in rats, insulin issues)

Lifetime Plan: Post fusion transition to maintain everything

Psychology: Self explanatory

Environment: Sunlight timing, cold exposure, air quality & light hygiene = free T/IGF-1/recovery boosts

Recovery: Sauna/contrast/red light protocols for faster plate response & zero burnout

Life Integration: Teen specific schedule, budget, family hacks & school hacks to sustain the protocol without failing classes

Genetic & Social: DNA testing for height ceiling + dating/social scripts

Voice: Force larynx descent, vocal fold thickening, and chest resonance for a deep voice (target 85–120 Hz speaking pitch) while the window is open (Tanner 3-5)

Social: Leverage deeper voice + body language + strategic behaviors to get status in school (perceived popularity > likability) for better opportunities, dating, and other things

II. Growth Plates, Hormones, and Why 95% of You FUCKTARDS Waste Their Window
View attachment 4808512 View attachment 4808513
(This shows your peak spurt window at ages 13-14 where you can gain 3-4 inches/year if you listen to me)

TL;DR:
Height/frame is 80% genetics + 20% environment
Epiphyseal (growth) plates are cartilage that lengthen bones until estrogen fuses them
HGH + IGF-1 drive growth; estrogen closes the door
You have a 3-5 year window (Tanner 2-4)
Miss it = permanent loss
High-impact loading + surplus + sleep = documented extra inches and denser bones

Key mechanisms:

GH pulses during deep sleep = 70-80% of daily production

IGF-1 (liver response to GH + nutrition) directly stimulates chondrocyte proliferation in plates

Mechanical loading (jumping/resistance) = Wolff’s Law: bone adapts by adding density and slight length before fusion

Estrogen (from testosterone aromatization) = closure trigger, too much too early = shorter final height

Data:

Peak velocity boys: 13-14 years (up to 9-10 cm/year)

24-week jumping intervention: +4.2 cm height vs controls + femoral neck BMD Z-score +1.075.

7-month jumping RCT followed 8 years: +1.4% hip BMC permanent

Rope skipping in pubertal girls: calcaneal BMD increase

Critical Windows

Tanner Stage Age (Boys Avg) Height Velocity Leverage for Maxxing
2 11-12 Rising Highest (plates widest)
3 12-14 Peak (3-4 in/yr) Great
4 14-15 Slowing Still good but closing fast
5 16+ Stopped Too late for length

Common Mistakes That Stunt You:
Chronic calorie deficit, <8h sleep, no impact loading, low calcium/D, excessive cardio burning surplus

III. Diet
TL;DR:
Surplus fuels IGF-1 without fat if training matches, 2-2.5g/kg protein + 1300-1500mg calcium + 4000+ IU D3 = linear growth
High protein mixed but overall positive when not extreme excess, calcium critical for boys, liquid calories + whole foods = easiest
Macros for 60-80kg Teen in Spurt:

Calories: 3500-4500+ (add 500-1000 during peak velocity)

Protein: 160-220g (2-2.5g/kg supports IGF-1)

Carbs: 450-600g (GH pulses + glycogen)

Fats: 110-140g (cholesterol for T + hormones)

Micronutrient Targets (PMC-backed):

Calcium: 1300-1500mg (dairy priority)

Vitamin D: 4000-10,000 IU (sun + supp)

Zinc: 30-50mg

Magnesium: 400-500mg

K2: 100-200mcg (directs calcium to bones)

Vitamin A: Moderate (liver 1-2x/week)

Example:

Breakfast (950 kcal): 6 whole eggs + 250g oats + 50g whey + banana + 2 tbsp almond butter + 500ml whole milk + spinach

Snack 1 (600 kcal): 500g Greek yogurt + berries + 40g mixed nuts + protein shake (30g) + honey

Lunch (1100 kcal): 300g chicken breast/thighs + 350g rice + broccoli + olive oil drizzle + full-fat cheese + avocado

Pre-Workout Shake (700 kcal): Mass gainer (2 scoops) + peanut butter sandwich + banana + whole milk

Dinner (1100 kcal): 300g salmon/steak + 300g sweet potato + spinach salad + olive oil + feta

Night Shake (750 kcal): 500g cottage cheese + casein 40g + 500ml milk + K2/D3 + creatine 5g

Diet Tricks & Variations:

Liquid Calories: 3-4 mass gainer shakes/day = +1000–1500 kcal

Dairy: Whole milk 1-2L/day (extra 800 kcal + calcium)

Weekly Rotation: Liver 1x/week for vitamin A; fatty fish 3x for omega-3/D

Surplus Timing: Biggest meals post-training + before bed (casein for overnight GH synergy)

Avoid: Intermittent fasting, low-fat diets, excessive fiber (bloating reduces intake)

Tracking: Weigh weekly, aim 0.5–1kg gain/month (bone/muscle priority), use calipers for BF

Protein & Calcium Evidence:
High protein supports linear growth biomarkers (IGF-1 up), low habitual calcium = shorter stature in boys
Meta-analyses confirm positive effects when combined with vitamin D

Nutrient Target Effect on Growth Key Study Citation
Protein 2-2.5g/kg IGF-1 + linear growth PMC high-protein trials
Calcium + D 1300mg + 4000 IU Bone mineralization Multiple adolescent studies
Calories +750-1500 surplus Height velocity ^ Nutrition in puberty reviews

IV. Sleep
TL;DR:
70-80% of GH released in deep sleep
Shorter sleep = lower GH + shorter final height
Optimize for slow-wave sleep = massive nightly pulses

Exact Protocol:

Bed 9-10 PM (earlier during spurt)

18-20°C room, blackout curtains, no blue light 90 min pre-bed

Stack: Magnesium glycinate 400mg + glycine 5g + apigenin + weighted blanket

Track: Aim 2+ hours deep sleep (Oura/WHOOP)

View attachment 4808553 View attachment 4808557
(Soz for shit quality, this was legit what it looked like on the page https://elementprimarycare.com/tired-of-being-tired/)
Studies:
Longer sleep linked to better growth; deprivation reduces GH pulses
One extra hour/night = measurable height benefit in longitudinal data
Tricks:
10-min pre-bed stretch, no caffeine post-2 PM, consistent schedule even weekends

V. High Impact Bone Loading + Resistance
TL;DR:
Jumping = site-specific bone density + slight length gain
Resistance = frame width + muscle pushing bones outward
GRF 3.5–8x bodyweight = sweet spot

Weekly Split (45-60 min, 5-6 days):

High-Impact (3x/week): 100-300 jumps/session (rope, box jumps, basketball)

Resistance (3x/week): Squats, deadlifts (trap bar), pull-ups, OHP, progressive overload

Daily: 10 min posture work

Key Rules: Progressive but never failure (protect plates). 60-90s rests, no heavy axial loading until form perfect
Studies: 7-month jumping = 3.6% more hip BMC immediately + 1.4% after 8 years; 24-week protocol = extra 4.2 cm height, rope skipping = calcaneal BMD up
Tips: Basketball 3x/week for loading; dead hangs for spine decompression

VI. Supplements & Stacks
TL;DR:
Daily Safe Stack (Start Here):

Creatine monohydrate: 5g/day

Vitamin D3: 4000-10,000 IU + K2 100-200mcg

Zinc: 30-50mg + Magnesium glycinate 400mg

Omega-3 (fish oil): 2-3g EPA/DHA

Optional: Collagen peptides 10g + vitamin C

Evidence: Creatine safe in adolescents; vitamin D/calcium combo accelerates linear growth in teens

Another Natural Stack:
Add L-arginine 5g + L-citrulline 6g pre-bed for natural GH pulse support (synergistic with sleep)

The Extreme Options (Read Warnings 3x)
TL;DR:
These push beyond natural limits by spiking GH/IGF-1 or delaying estrogen-driven plate closure, clinical trials in short-stature boys show extra height velocity, but not approved for healthy teens, desensitization, insulin issues, and fracture risks were documented
Endocrinologist + frequent bloodwork + X-rays REQUIRED
Stop at first sign of issues

A. MK-677 (Ibutamoren)

Mechanism: Oral GH releaser → increased GH/IGF-1 pulses

Dosing: 10-25mg nightly (studies used 0.8mg/kg short-term in GH-deficient kids)

Results in Studies: Short-term GH/IGF-1 boost in deficient children; rat studies showed no long-term growth due to somatostatin increase + desensitization, no height gain once plates closed, in open-plate teens: may maximize potential but unproven in healthy boys

Risks: Insulin resistance, appetite/weight gain, water retention, possible cancer risk elevation long-term, growth plate fracture odds increase with GH therapies, not FDA-approved for height

B. Aromatase Inhibitors (Letrozole 2.5mg or Anastrozole 1mg daily)

Mechanism: Blocks T → estrogen conversion → slows bone age advancement = longer growth window

Dosing: Low-dose 1–2.5mg/day with or without GH (clinical trials)

Results: Meta-analyses + RCTs in ISS/CDGP boys: greater height velocity, predicted adult height, and bone age delay vs GH alone, letrozole stronger than anastrozole

Risks: Lower estrogen = possible joint pain, lipid changes, bone density dip (monitor), delayed puberty signs, used in trials but off-label for healthy teens

C. Other Extremes:
rhGH injections (fracture risk noted in one HSS study), low-dose oxandrolone (anabolic for frame), or peptide combos

VII. Mike Mew Shit
TL;DR:
Tongue posture + chewing + targeted pulls for forward growth during puberty window
Limited evidence but popular in looksmax, so might as well add it (LIKELY COPE)

Mewing Protocol (Tongue Posture):

Full tongue on palate 24/7 + proper swallow

Evidence(?): Theory plausible for dental arch support; no peer-reviewed studies prove bone reshaping or jaw growth in humans (AAO states zero evidence), still worth doing for posture synergy

Chewing + Face Pulling: Hard gum (falim) 1-2 hours/day + thumb/face pulling (gentle, 5-10 min)

I don't really believe in it, but my friend Brae swears by it, you guys probably know him
View attachment 4808643
here's Mike's YouTube if you want to look further into his stuff

Orthotropics

This channel is part of the International Association of Facial Growth Guidance. A nonprofit organisation which aims to raise awareness of alternative orthod...

www.youtube.com

VIII. Voice Deepening
TL;DR:
Larynx drops naturally in puberty; exercises train control and resonance for deeper, masculine sound

Daily Routine:

Humming + larynx pull-down (yawn-sigh) 10 min

Diaphragmatic breathing + neck stretches

Low-pitch speaking practice

IX. Posture, Gait & Spine Decompression
TL;DR:
Fix forward head + kyphosis = taller appearance + wider shoulders instantly
Dead hangs decompress spine

Daily 10-15 Min Routine:

Wall angels, chin tucks, shoulder rolls

Dead hangs: 3x max time (build to 60s)

Farmer walks + hip flexor stretches

Gait:
shoulders back, slight pelvic tilt
View attachment 4808664

X. Skin & Acne
TL;DR:
Puberty hormones = acne explosion
Fix it fast with dermatologist-approved routine

Daily Routine:

Morning: Gentle cleanser + niacinamide 5% + moisturizer + SPF 50

Evening: Adapalene (Differin) or tretinoin (Rx) 0.025-0.05% + benzoyl peroxide 2.5% spot treatment

Weekly: Salicylic acid mask + hydration

Nutrition Skin Stack: Zinc 30mg + omega-3 2g + low-dairy if sensitive + vitamin A from liver

Before/After Example
View attachment 4808678
(pale subhuman fag lol)

XI. Hair
TL;DR:
Puberty = oily scalp + potential recession start
Max density now so temples stay thick forever

Daily Protocol:

Minoxidil 5% topical (1ml 2x/day), safe in teens per derm guidelines

Scalp massage 5 min + microneedling 0.5mm weekly (advanced)

Niacinamide shampoo + ketoconazole 2x/week

Nutrition: Biotin + zinc + collagen + high-protein

XII. Genital Development
TL;DR:
JELQ + T OPTIMIZATION NIGGGGGGGGGAAAAAAAAAAAAAAA
(Sorry I checked my phone and saw this person sent me 'spicy pics' and I just jerked off)

Natural T Stack (Daily):

Sleep 9-11h + heavy squats/deads 3x/week

Foods: Eggs, salmon, oysters, ginger, pomegranate, fortified milk

Supp: Ashwagandha 600mg + vitamin D 5000 IU + zinc 30mg

Jelqing Method I Used

+
My Results
View attachment 4808709

XIII. Case Studies & 2024-2025 Trial Data

AI + GH Meta (2024): 8 RCTs, 433 boys → massive velocity & predicted height gains

AI Monotherapy: Limited but positive in some ISS boys

Jumping RCTs: Permanent BMC gains 8 years later

XIV. Psychological Shit
TL;DR:
Height + frame mean nothing if you still act like an aspie

Daily Psychological Advice:

Cold approach drills: 3x/day (ask strangers for time/directions)

Journaling: Nightly “wins log” track every every social interaction

Social Proofs:

Join school sports/clubs where your height/frame is good (basketball, wrestling)

Record and make up 60-second convo notes daily, reflect

Practice your handshakes, make sure they're firm, hold eye contact, and have a slight forward lean

(What I did was go onto YouTube and watch these types of videos )

XV. Environmental Stuff
TL;DR:
Sun, cold, air & light = massive free boosts to IGF-1, T and recovery without any supp cost

Sunlight:

10-20 min morning sun (eyes + skin), sets circadian + vitamin D for bone response

Avoid blue light after 8 PM (red bulbs or glasses)

Cold Exposure (Ice Baths/Showers):

3-5 min cold shower or 1-3 min ice bath 4x/week post-training

2025 studies: +15–20% T in young males, faster muscle/bone recovery, reduced inflammation

Air Quality & Breathing:

HEPA filter in bedroom + nasal breathing only, better oxygenation = deeper nightly recovery pulses

Wim Hof style breathing 5 min daily for CO2 tolerance

View attachment 4808754

XVI. Recovery
TL;DR:
Speed up plate response and prevent burnout with these zero-cost or cheap tools

Infrared Sauna (or Regular):

15-20 min 3-4x/week at 140-160°F, increases heat-shock proteins, GH release, skin glow

2025 data: Improved mitochondrial function, faster tendon/bone adaptation

Contrast Therapy:

3 min hot / 1 min cold x 4 rounds post-training, flushes metabolites, +30% recovery speed

Red Light / Photobiomodulation:

10-20 min full-body panel daily (630-850nm), deeper mitochondrial energy, faster IGF-1 signaling at cellular level

(here's a thread of me mid session )

https://looksmax.org/threads/red-light-therapy-session-im-going-to-do-it-again-since-my-skin-quality-has-dropped.1950805/
View attachment 4808768 View attachment 4808785

XVII. Life & School
TL;DR:
How to run the full protocol while getting straight A’s, dealing with parents and zero money

Sample School-Day Schedule:

6:00 AM Sun + cold shower + 5 min mindset

School Protein shakes in bag, mewing during class

After school Training block + recovery

Evening Family dinner (double portion) + journal + red light

Budget Teen Sourcing Guide:

Mass gainer: Bulk powders on Amazon (under $30/month)

Creatine/D3: Walmart generics

Sauna hack: Hot bath + space heater in bathroom

Red light: Cheap Amazon panels

Family Negotiation Script: “I’m doing this for long-term health and confidence, here’s the studies, I’ll handle all cooking/prep.”

XVIII. Genetic Ceiling Tracking
TL;DR:
Know your exact height ceiling and optimize around it.

DNA Testing:

23andMe or similar polygenic risk score for height (predicts potential within ±2 inches)

Use results to decide if extremes are worth it (high genetic ceiling = push harder)

Blood Panel:

IGF-1, free T, estradiol, bone turnover markers, vitamin D, zinc

Target ranges for max growth velocity

XIX. Pubertal Facial Bone Growth
TL;DR:
Facial bones grow via endochondral ossification and surface remodeling
Testosterone surges drive brow ridge, mandible, and nose projection; IGF-1 + mechanical load widen zygomatics and forward maxilla
Sexual dimorphism explodes between ages 11-15, boys gain broader foreheads, forward chins, and wider faces per longitudinal 3D studies
Miss it = softer adult face forever
View attachment 4808810 View attachment 4808812

Key Mechanisms (2021-2025 Data):

Testosterone aromatization to estrogen regulates growth velocity; high T/E ratio = lateral cheekbone, mandible, and chin growth + forward brow ridges

Pubertal spurt: Mandibular length and ramus height accelerate most (PMC craniofacial trajectories)

Bone strain from muscles (masseter/temporalis) + tongue pressure remodels maxilla forward and mandible downward/forward

View attachment 4808813
Evidence Highlights:

Longitudinal 3D scans (ages 7-17): Males show accelerated forehead, nose, and chin growth post-11; buccal region widens via direction changes

Low-dose T in delayed puberty boys: significantly higher mandibular length, ramus, and anterior face height growth vs controls

Testosterone suppression animal model: reduced craniofacial growth structures during puberty

XX. Midface & Maxilla Forward Growth
TL;DR:
Forward maxilla = better under-eye support, sharper cheekbones, ideal nose-lip-chin balance
Puberty allows skeletal modification via tongue pressure + appliances

Methods:

Advanced Tongue Posture (Beyond Basic Mewing): Full palate contact + proper swallow during all waking hours + nasal breathing (again, ;imited direct bone evidence, AAO: no reshaping proof), but supports natural forward vector in growing maxilla per orthotropic theory

Nasal Breathing + Posture Chain: Mouth closed 24/7 + forward head correction, prevents downward maxillary growth

Functional Appliances (Ortho Route): Reverse Twin Block or similar for Class III/midface deficiency, RCTs show skeletal maxillary advancement even in late adolescence, herbst style for forward guidance

Voice break timing & BMI causality (Busch et al., 2019, PMC6688887)

Male voice changes at puberty (Harries et al., 1997, PMC1717378)

Sex hormones on larynx (Zamponi et al., 2021, PMC8594207)

Post-pubertal laryngeal trajectories (Riede et al., 2023, PMC10175495)

Popularity, acceptance & aggression links (McElhaney et al., 2008, PMC3073367)

Adolescent peer hierarchy & conformity (Field et al., 2023)

Vocal training evidence in adolescents (various singer pedagogy reviews 2025)

Craniofacial growth dynamics PMC8033627 (2021)

3D modelling trajectories PMC5859289 (2018 updated reviews)

Testosterone craniofacial effects (Marečková 2011 + Roosenboom 2018)

Chewing bone adaptation (TMDU 2019 + Almotairy 2020)

Functional appliances pubertal effects (Perinetti 2015 + Singh 2024)

T treatment delayed puberty craniofacial (Verdonck 1999 replication)

Mewing/orthotropics evidence: AAO 2025 statements (zero reshaping proof)

Cold exposure T boost: Frontiers in Reproductive Health 2025

Red-light mitochondrial puberty data: Photobiomodulation reviews

DNA height polygenic scores: 23andMe + Nature Genetics updates

Sauna GH/heat-shock: Multiple 2025 exercise physiology papers

AI + GH meta-analysis: https://pmc.ncbi.nlm.nih.gov/articles/PMC11656550/ (2024)

AI monotherapy review: https://pmc.ncbi.nlm.nih.gov/articles/PMC11574611/

MK-677 rat long-term: https://pmc.ncbi.nlm.nih.gov/articles/PMC6240568/

Additional AI trials: PubMed 39696162, 40451143, etc. (full list in thread).

MK-677 rat study (no long-term growth): https://pmc.ncbi.nlm.nih.gov/articles/PMC6240568/

MK-677 in GH-deficient children: PubMed 11452249

Aromatase inhibitors meta-analysis for short stature: https://pmc.ncbi.nlm.nih.gov/articles/PMC11656550/

AI + GH RCT (height gains): Mauras 2016

Jumping bone density long-term: Multiple PMC (e.g., 7-month intervention +8 years follow-up)

Mewing evidence (none): AAO statements & Medical News Today

Voice changes puberty: PMC 1717378

Bone age X-rays & monitoring: Frontiers in Pediatrics reviews

Posture/height illusion: Multiple exercise physiology sources

GH fracture risk note: HSS study 2023

OTHER GOOD THREADS YOU MIGHT'VE MISSED

https://looksmax.org/threads/ultimate-penis-lightening-glans-pinkening-max-guide-mega-thread-browncels-gtfih.1950575/

Read it all just not the penis part

Good thread nonetheless.

The songs actually are genius idea, was able to concentrate

ChudReceptor · Thursday at 11:04 AM

got.daim said:
ULTIMATE PUBERTY MAXXING GUIDE
by @got.daim

THREAD SONG:

https://looksmax.org/threads/im-starting-on-my-puberty-maxing-guide-lmk-if-you-want-a-mention.1955570/
@Seven
@zudlife
@estrogen consumer
@pslturi
@BlackSilence

I. Start here
TL;DR:
Height

Goal: Force maximum linear growth (height), skeletal width, muscle/bone density, and hormonal output during the open growth-plate window (Tanner 2-4, typically 11-17 for boys)

What to do: 9-11h deep sleep (80% of daily GH), 3500-4500+ kcal surplus with 2-2.5g/kg protein + 1300-1500mg calcium, high-impact bone loading (jumping + resistance), posture, and targeted micros, MK-677, low-dose aromatase inhibitors, HGH secretagogues, heavy compounds

Proof: Studies show +1-4+ inches height, wider clavicles/shoulders, denser bones, 20+ PMC studies (jumping = +1.4–3.6% hip BMC lasting 8 years; sleep = massive GH pulses; protein/calcium = linear growth)

Physique

Supps: Creatine, vitamin D/K2, zinc, magnesium, omega-3 (proven IGF-1/bone support)

Extremes: MK-677 (GH secretagogue), low-dose AIs (letrozole/anastrozole) to delay plate closure, clinical trials show +extra height potential

Posture: Daily decompression + alignment = 1-2 cm visual height + wider frame illusion, Mewing (limited evidence), larynx exercises, dead hangs

Face

Goal: Leverage the exact pubertal growth spurt (Tanner 2-4) to sculpt dimorphic facial bones (prominent brow ridge, forward maxilla/midface, wider zygomatics, longer/wider mandible, sharper chin)

What to do: Testosterone driven projection (brow/jaw), mechanical loading via hard chewing (masseter hypertrophy + bone remodeling), functional guidance (appliances for skeletal changes), and posture/breathing for midface support

Misc

Skin & Hair: Clear acne + max density/glow with proven teen protocols (retinoids, minoxidil scalp, nutrition)

Genital/T: Natural T stack + safe optimization for full development

Monitoring: Bone age X-rays every 6 months

New 2024–2025 Data: AI + GH meta-analysis = +3.19 cm/year velocity & +5.5 cm predicted height; MK-677 risks confirmed (no long-term growth in rats, insulin issues)

Lifetime Plan: Post fusion transition to maintain everything

Psychology: Self explanatory

Environment: Sunlight timing, cold exposure, air quality & light hygiene = free T/IGF-1/recovery boosts

Recovery: Sauna/contrast/red light protocols for faster plate response & zero burnout

Life Integration: Teen specific schedule, budget, family hacks & school hacks to sustain the protocol without failing classes

Genetic & Social: DNA testing for height ceiling + dating/social scripts

Voice: Force larynx descent, vocal fold thickening, and chest resonance for a deep voice (target 85–120 Hz speaking pitch) while the window is open (Tanner 3-5)

Social: Leverage deeper voice + body language + strategic behaviors to get status in school (perceived popularity > likability) for better opportunities, dating, and other things

II. Growth Plates, Hormones, and Why 95% of You FUCKTARDS Waste Their Window
View attachment 4808512 View attachment 4808513
(This shows your peak spurt window at ages 13-14 where you can gain 3-4 inches/year if you listen to me)

TL;DR:
Height/frame is 80% genetics + 20% environment
Epiphyseal (growth) plates are cartilage that lengthen bones until estrogen fuses them
HGH + IGF-1 drive growth; estrogen closes the door
You have a 3-5 year window (Tanner 2-4)
Miss it = permanent loss
High-impact loading + surplus + sleep = documented extra inches and denser bones

Key mechanisms:

GH pulses during deep sleep = 70-80% of daily production

IGF-1 (liver response to GH + nutrition) directly stimulates chondrocyte proliferation in plates

Mechanical loading (jumping/resistance) = Wolff’s Law: bone adapts by adding density and slight length before fusion

Estrogen (from testosterone aromatization) = closure trigger, too much too early = shorter final height

Data:

Peak velocity boys: 13-14 years (up to 9-10 cm/year)

24-week jumping intervention: +4.2 cm height vs controls + femoral neck BMD Z-score +1.075.

7-month jumping RCT followed 8 years: +1.4% hip BMC permanent

Rope skipping in pubertal girls: calcaneal BMD increase

Critical Windows

Tanner Stage Age (Boys Avg) Height Velocity Leverage for Maxxing
2 11-12 Rising Highest (plates widest)
3 12-14 Peak (3-4 in/yr) Great
4 14-15 Slowing Still good but closing fast
5 16+ Stopped Too late for length

Common Mistakes That Stunt You:
Chronic calorie deficit, <8h sleep, no impact loading, low calcium/D, excessive cardio burning surplus

III. Diet
TL;DR:
Surplus fuels IGF-1 without fat if training matches, 2-2.5g/kg protein + 1300-1500mg calcium + 4000+ IU D3 = linear growth
High protein mixed but overall positive when not extreme excess, calcium critical for boys, liquid calories + whole foods = easiest
Macros for 60-80kg Teen in Spurt:

Calories: 3500-4500+ (add 500-1000 during peak velocity)

Protein: 160-220g (2-2.5g/kg supports IGF-1)

Carbs: 450-600g (GH pulses + glycogen)

Fats: 110-140g (cholesterol for T + hormones)

Micronutrient Targets (PMC-backed):

Calcium: 1300-1500mg (dairy priority)

Vitamin D: 4000-10,000 IU (sun + supp)

Zinc: 30-50mg

Magnesium: 400-500mg

K2: 100-200mcg (directs calcium to bones)

Vitamin A: Moderate (liver 1-2x/week)

Example:

Breakfast (950 kcal): 6 whole eggs + 250g oats + 50g whey + banana + 2 tbsp almond butter + 500ml whole milk + spinach

Snack 1 (600 kcal): 500g Greek yogurt + berries + 40g mixed nuts + protein shake (30g) + honey

Lunch (1100 kcal): 300g chicken breast/thighs + 350g rice + broccoli + olive oil drizzle + full-fat cheese + avocado

Pre-Workout Shake (700 kcal): Mass gainer (2 scoops) + peanut butter sandwich + banana + whole milk

Dinner (1100 kcal): 300g salmon/steak + 300g sweet potato + spinach salad + olive oil + feta

Night Shake (750 kcal): 500g cottage cheese + casein 40g + 500ml milk + K2/D3 + creatine 5g

Diet Tricks & Variations:

Liquid Calories: 3-4 mass gainer shakes/day = +1000–1500 kcal

Dairy: Whole milk 1-2L/day (extra 800 kcal + calcium)

Weekly Rotation: Liver 1x/week for vitamin A; fatty fish 3x for omega-3/D

Surplus Timing: Biggest meals post-training + before bed (casein for overnight GH synergy)

Avoid: Intermittent fasting, low-fat diets, excessive fiber (bloating reduces intake)

Tracking: Weigh weekly, aim 0.5–1kg gain/month (bone/muscle priority), use calipers for BF

Protein & Calcium Evidence:
High protein supports linear growth biomarkers (IGF-1 up), low habitual calcium = shorter stature in boys
Meta-analyses confirm positive effects when combined with vitamin D

Nutrient Target Effect on Growth Key Study Citation
Protein 2-2.5g/kg IGF-1 + linear growth PMC high-protein trials
Calcium + D 1300mg + 4000 IU Bone mineralization Multiple adolescent studies
Calories +750-1500 surplus Height velocity ^ Nutrition in puberty reviews

IV. Sleep
TL;DR:
70-80% of GH released in deep sleep
Shorter sleep = lower GH + shorter final height
Optimize for slow-wave sleep = massive nightly pulses

Exact Protocol:

Bed 9-10 PM (earlier during spurt)

18-20°C room, blackout curtains, no blue light 90 min pre-bed

Stack: Magnesium glycinate 400mg + glycine 5g + apigenin + weighted blanket

Track: Aim 2+ hours deep sleep (Oura/WHOOP)

View attachment 4808553 View attachment 4808557
(Soz for shit quality, this was legit what it looked like on the page https://elementprimarycare.com/tired-of-being-tired/)
Studies:
Longer sleep linked to better growth; deprivation reduces GH pulses
One extra hour/night = measurable height benefit in longitudinal data
Tricks:
10-min pre-bed stretch, no caffeine post-2 PM, consistent schedule even weekends

V. High Impact Bone Loading + Resistance
TL;DR:
Jumping = site-specific bone density + slight length gain
Resistance = frame width + muscle pushing bones outward
GRF 3.5–8x bodyweight = sweet spot

Weekly Split (45-60 min, 5-6 days):

High-Impact (3x/week): 100-300 jumps/session (rope, box jumps, basketball)

Resistance (3x/week): Squats, deadlifts (trap bar), pull-ups, OHP, progressive overload

Daily: 10 min posture work

Key Rules: Progressive but never failure (protect plates). 60-90s rests, no heavy axial loading until form perfect
Studies: 7-month jumping = 3.6% more hip BMC immediately + 1.4% after 8 years; 24-week protocol = extra 4.2 cm height, rope skipping = calcaneal BMD up
Tips: Basketball 3x/week for loading; dead hangs for spine decompression

VI. Supplements & Stacks
TL;DR:
Daily Safe Stack (Start Here):

Creatine monohydrate: 5g/day

Vitamin D3: 4000-10,000 IU + K2 100-200mcg

Zinc: 30-50mg + Magnesium glycinate 400mg

Omega-3 (fish oil): 2-3g EPA/DHA

Optional: Collagen peptides 10g + vitamin C

Evidence: Creatine safe in adolescents; vitamin D/calcium combo accelerates linear growth in teens

Another Natural Stack:
Add L-arginine 5g + L-citrulline 6g pre-bed for natural GH pulse support (synergistic with sleep)

The Extreme Options (Read Warnings 3x)
TL;DR:
These push beyond natural limits by spiking GH/IGF-1 or delaying estrogen-driven plate closure, clinical trials in short-stature boys show extra height velocity, but not approved for healthy teens, desensitization, insulin issues, and fracture risks were documented
Endocrinologist + frequent bloodwork + X-rays REQUIRED
Stop at first sign of issues

A. MK-677 (Ibutamoren)

Mechanism: Oral GH releaser → increased GH/IGF-1 pulses

Dosing: 10-25mg nightly (studies used 0.8mg/kg short-term in GH-deficient kids)

Results in Studies: Short-term GH/IGF-1 boost in deficient children; rat studies showed no long-term growth due to somatostatin increase + desensitization, no height gain once plates closed, in open-plate teens: may maximize potential but unproven in healthy boys

Risks: Insulin resistance, appetite/weight gain, water retention, possible cancer risk elevation long-term, growth plate fracture odds increase with GH therapies, not FDA-approved for height

B. Aromatase Inhibitors (Letrozole 2.5mg or Anastrozole 1mg daily)

Mechanism: Blocks T → estrogen conversion → slows bone age advancement = longer growth window

Dosing: Low-dose 1–2.5mg/day with or without GH (clinical trials)

Results: Meta-analyses + RCTs in ISS/CDGP boys: greater height velocity, predicted adult height, and bone age delay vs GH alone, letrozole stronger than anastrozole

Risks: Lower estrogen = possible joint pain, lipid changes, bone density dip (monitor), delayed puberty signs, used in trials but off-label for healthy teens

C. Other Extremes:
rhGH injections (fracture risk noted in one HSS study), low-dose oxandrolone (anabolic for frame), or peptide combos

VII. Mike Mew Shit
TL;DR:
Tongue posture + chewing + targeted pulls for forward growth during puberty window
Limited evidence but popular in looksmax, so might as well add it (LIKELY COPE)

Mewing Protocol (Tongue Posture):

Full tongue on palate 24/7 + proper swallow

Evidence(?): Theory plausible for dental arch support; no peer-reviewed studies prove bone reshaping or jaw growth in humans (AAO states zero evidence), still worth doing for posture synergy

Chewing + Face Pulling: Hard gum (falim) 1-2 hours/day + thumb/face pulling (gentle, 5-10 min)

I don't really believe in it, but my friend Brae swears by it, you guys probably know him
View attachment 4808643
here's Mike's YouTube if you want to look further into his stuff

Orthotropics

This channel is part of the International Association of Facial Growth Guidance. A nonprofit organisation which aims to raise awareness of alternative orthod...

www.youtube.com

VIII. Voice Deepening
TL;DR:
Larynx drops naturally in puberty; exercises train control and resonance for deeper, masculine sound

Daily Routine:

Humming + larynx pull-down (yawn-sigh) 10 min

Diaphragmatic breathing + neck stretches

Low-pitch speaking practice

IX. Posture, Gait & Spine Decompression
TL;DR:
Fix forward head + kyphosis = taller appearance + wider shoulders instantly
Dead hangs decompress spine

Daily 10-15 Min Routine:

Wall angels, chin tucks, shoulder rolls

Dead hangs: 3x max time (build to 60s)

Farmer walks + hip flexor stretches

Gait:
shoulders back, slight pelvic tilt
View attachment 4808664

X. Skin & Acne
TL;DR:
Puberty hormones = acne explosion
Fix it fast with dermatologist-approved routine

Daily Routine:

Morning: Gentle cleanser + niacinamide 5% + moisturizer + SPF 50

Evening: Adapalene (Differin) or tretinoin (Rx) 0.025-0.05% + benzoyl peroxide 2.5% spot treatment

Weekly: Salicylic acid mask + hydration

Nutrition Skin Stack: Zinc 30mg + omega-3 2g + low-dairy if sensitive + vitamin A from liver

Before/After Example
View attachment 4808678
(pale subhuman fag lol)

XI. Hair
TL;DR:
Puberty = oily scalp + potential recession start
Max density now so temples stay thick forever

Daily Protocol:

Minoxidil 5% topical (1ml 2x/day), safe in teens per derm guidelines

Scalp massage 5 min + microneedling 0.5mm weekly (advanced)

Niacinamide shampoo + ketoconazole 2x/week

Nutrition: Biotin + zinc + collagen + high-protein

XII. Genital Development
TL;DR:
JELQ + T OPTIMIZATION NIGGGGGGGGGAAAAAAAAAAAAAAA
(Sorry I checked my phone and saw this person sent me 'spicy pics' and I just jerked off)

Natural T Stack (Daily):

Sleep 9-11h + heavy squats/deads 3x/week

Foods: Eggs, salmon, oysters, ginger, pomegranate, fortified milk

Supp: Ashwagandha 600mg + vitamin D 5000 IU + zinc 30mg

Jelqing Method I Used

+
My Results
View attachment 4808709

XIII. Case Studies & 2024-2025 Trial Data

AI + GH Meta (2024): 8 RCTs, 433 boys → massive velocity & predicted height gains

AI Monotherapy: Limited but positive in some ISS boys

Jumping RCTs: Permanent BMC gains 8 years later

XIV. Psychological Shit
TL;DR:
Height + frame mean nothing if you still act like an aspie

Daily Psychological Advice:

Cold approach drills: 3x/day (ask strangers for time/directions)

Journaling: Nightly “wins log” track every every social interaction

Social Proofs:

Join school sports/clubs where your height/frame is good (basketball, wrestling)

Record and make up 60-second convo notes daily, reflect

Practice your handshakes, make sure they're firm, hold eye contact, and have a slight forward lean

(What I did was go onto YouTube and watch these types of videos )

XV. Environmental Stuff
TL;DR:
Sun, cold, air & light = massive free boosts to IGF-1, T and recovery without any supp cost

Sunlight:

10-20 min morning sun (eyes + skin), sets circadian + vitamin D for bone response

Avoid blue light after 8 PM (red bulbs or glasses)

Cold Exposure (Ice Baths/Showers):

3-5 min cold shower or 1-3 min ice bath 4x/week post-training

2025 studies: +15–20% T in young males, faster muscle/bone recovery, reduced inflammation

Air Quality & Breathing:

HEPA filter in bedroom + nasal breathing only, better oxygenation = deeper nightly recovery pulses

Wim Hof style breathing 5 min daily for CO2 tolerance

View attachment 4808754

XVI. Recovery
TL;DR:
Speed up plate response and prevent burnout with these zero-cost or cheap tools

Infrared Sauna (or Regular):

15-20 min 3-4x/week at 140-160°F, increases heat-shock proteins, GH release, skin glow

2025 data: Improved mitochondrial function, faster tendon/bone adaptation

Contrast Therapy:

3 min hot / 1 min cold x 4 rounds post-training, flushes metabolites, +30% recovery speed

Red Light / Photobiomodulation:

10-20 min full-body panel daily (630-850nm), deeper mitochondrial energy, faster IGF-1 signaling at cellular level

(here's a thread of me mid session )

https://looksmax.org/threads/red-light-therapy-session-im-going-to-do-it-again-since-my-skin-quality-has-dropped.1950805/
View attachment 4808768 View attachment 4808785

XVII. Life & School
TL;DR:
How to run the full protocol while getting straight A’s, dealing with parents and zero money

Sample School-Day Schedule:

6:00 AM Sun + cold shower + 5 min mindset

School Protein shakes in bag, mewing during class

After school Training block + recovery

Evening Family dinner (double portion) + journal + red light

Budget Teen Sourcing Guide:

Mass gainer: Bulk powders on Amazon (under $30/month)

Creatine/D3: Walmart generics

Sauna hack: Hot bath + space heater in bathroom

Red light: Cheap Amazon panels

Family Negotiation Script: “I’m doing this for long-term health and confidence, here’s the studies, I’ll handle all cooking/prep.”

XVIII. Genetic Ceiling Tracking
TL;DR:
Know your exact height ceiling and optimize around it.

DNA Testing:

23andMe or similar polygenic risk score for height (predicts potential within ±2 inches)

Use results to decide if extremes are worth it (high genetic ceiling = push harder)

Blood Panel:

IGF-1, free T, estradiol, bone turnover markers, vitamin D, zinc

Target ranges for max growth velocity

XIX. Pubertal Facial Bone Growth
TL;DR:
Facial bones grow via endochondral ossification and surface remodeling
Testosterone surges drive brow ridge, mandible, and nose projection; IGF-1 + mechanical load widen zygomatics and forward maxilla
Sexual dimorphism explodes between ages 11-15, boys gain broader foreheads, forward chins, and wider faces per longitudinal 3D studies
Miss it = softer adult face forever
View attachment 4808810 View attachment 4808812

Key Mechanisms (2021-2025 Data):

Testosterone aromatization to estrogen regulates growth velocity; high T/E ratio = lateral cheekbone, mandible, and chin growth + forward brow ridges

Pubertal spurt: Mandibular length and ramus height accelerate most (PMC craniofacial trajectories)

Bone strain from muscles (masseter/temporalis) + tongue pressure remodels maxilla forward and mandible downward/forward

View attachment 4808813
Evidence Highlights:

Longitudinal 3D scans (ages 7-17): Males show accelerated forehead, nose, and chin growth post-11; buccal region widens via direction changes

Low-dose T in delayed puberty boys: significantly higher mandibular length, ramus, and anterior face height growth vs controls

Testosterone suppression animal model: reduced craniofacial growth structures during puberty

XX. Midface & Maxilla Forward Growth
TL;DR:
Forward maxilla = better under-eye support, sharper cheekbones, ideal nose-lip-chin balance
Puberty allows skeletal modification via tongue pressure + appliances

Methods:

Advanced Tongue Posture (Beyond Basic Mewing): Full palate contact + proper swallow during all waking hours + nasal breathing (again, ;imited direct bone evidence, AAO: no reshaping proof), but supports natural forward vector in growing maxilla per orthotropic theory

Nasal Breathing + Posture Chain: Mouth closed 24/7 + forward head correction, prevents downward maxillary growth

Functional Appliances (Ortho Route): Reverse Twin Block or similar for Class III/midface deficiency, RCTs show skeletal maxillary advancement even in late adolescence, herbst style for forward guidance

Voice break timing & BMI causality (Busch et al., 2019, PMC6688887)

Male voice changes at puberty (Harries et al., 1997, PMC1717378)

Sex hormones on larynx (Zamponi et al., 2021, PMC8594207)

Post-pubertal laryngeal trajectories (Riede et al., 2023, PMC10175495)

Popularity, acceptance & aggression links (McElhaney et al., 2008, PMC3073367)

Adolescent peer hierarchy & conformity (Field et al., 2023)

Vocal training evidence in adolescents (various singer pedagogy reviews 2025)

Craniofacial growth dynamics PMC8033627 (2021)

3D modelling trajectories PMC5859289 (2018 updated reviews)

Testosterone craniofacial effects (Marečková 2011 + Roosenboom 2018)

Chewing bone adaptation (TMDU 2019 + Almotairy 2020)

Functional appliances pubertal effects (Perinetti 2015 + Singh 2024)

T treatment delayed puberty craniofacial (Verdonck 1999 replication)

Mewing/orthotropics evidence: AAO 2025 statements (zero reshaping proof)

Cold exposure T boost: Frontiers in Reproductive Health 2025

Red-light mitochondrial puberty data: Photobiomodulation reviews

DNA height polygenic scores: 23andMe + Nature Genetics updates

Sauna GH/heat-shock: Multiple 2025 exercise physiology papers

AI + GH meta-analysis: https://pmc.ncbi.nlm.nih.gov/articles/PMC11656550/ (2024)

AI monotherapy review: https://pmc.ncbi.nlm.nih.gov/articles/PMC11574611/

MK-677 rat long-term: https://pmc.ncbi.nlm.nih.gov/articles/PMC6240568/

Additional AI trials: PubMed 39696162, 40451143, etc. (full list in thread).

MK-677 rat study (no long-term growth): https://pmc.ncbi.nlm.nih.gov/articles/PMC6240568/

MK-677 in GH-deficient children: PubMed 11452249

Aromatase inhibitors meta-analysis for short stature: https://pmc.ncbi.nlm.nih.gov/articles/PMC11656550/

AI + GH RCT (height gains): Mauras 2016

Jumping bone density long-term: Multiple PMC (e.g., 7-month intervention +8 years follow-up)

Mewing evidence (none): AAO statements & Medical News Today

Voice changes puberty: PMC 1717378

Bone age X-rays & monitoring: Frontiers in Pediatrics reviews

Posture/height illusion: Multiple exercise physiology sources

GH fracture risk note: HSS study 2023

OTHER GOOD THREADS YOU MIGHT'VE MISSED

https://looksmax.org/threads/ultimate-penis-lightening-glans-pinkening-max-guide-mega-thread-browncels-gtfih.1950575/

starting everything tonight, bookmarking all the molecules for my next of kin to create the ultimate mogger

Iplamephiltrum · Thursday at 3:15 PM

Look like an amazing thread, bookmarked will read after

ChudLarper_67 · 2026-03-28T03:49:52-0500

kzch72 said:
this is extremely useful, thank you bro

wtf is your signature

kzch72 · 2026-03-28T20:21:03-0500

ChudLarper_67 said:
wtf is your signature

One of the greatest piece of writing of all time

ChudLarper_67 · 2026-03-28T20:29:36-0500

kzch72 said:
One of the greatest piece of writing of all time

try this one on for size https://looksmax.org/threads/how-can-i-increase-appeal-to-men.1802499/

ULTIMATE PUBERTY MAXXING GUIDE (Height + Frame + Penis + Voice + Bone Density + Skin + Hormones, ETC.) [MEGA-THREAD]

Looxmaxzer

5'9 ethnic w 7.5x5.75 dih

got.daim

𝙰𝚗 𝚎𝚗𝚝𝚑𝚛𝚊𝚕𝚕𝚎𝚍 𝚊𝚐𝚎

Looxmaxzer

5'9 ethnic w 7.5x5.75 dih

Looxmaxzer

5'9 ethnic w 7.5x5.75 dih

got.daim

𝙰𝚗 𝚎𝚗𝚝𝚑𝚛𝚊𝚕𝚕𝚎𝚍 𝚊𝚐𝚎

tomahawk

I am.

combatingNorwooding

Adherence is everything

shaneywaney69

Future Mogger

Zagro

Roids over Foids

tomahawk

I am.

chang cypionate

Oh, I think that I found myself a cheerleader.

sillybilly

hai bhai

The Extreme Options (Read Warnings 3x)​

Orthotropics

pslturi

Mogs me

L88

𝐒𝐨𝐦𝐞 𝐫𝐚𝐧𝐝𝐨𝐦

VrillFatNoob24

RESEARCH or ROT — your favorite 14 y/o punjabi

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TrueRamirez

6'8 in shoes

TrueRamirez

6'8 in shoes

TrueRamirez

6'8 in shoes

got.daim

𝙰𝚗 𝚎𝚗𝚝𝚑𝚛𝚊𝚕𝚕𝚎𝚍 𝚊𝚐𝚎

vinstwr

Iron

The Extreme Options (Read Warnings 3x)​

Orthotropics

The Extreme Options (Read Warnings 3x)​

Orthotropics

vinstwr

Iron

The Extreme Options (Read Warnings 3x)​

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tastas

𝔤𝔞𝔱𝔢𝔨𝔢𝔢𝔭𝔦𝔫𝔤>

reg150017

Iron

got.daim

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Chud sharpens Chud

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