Here's the latest LSJL method I'm experimenting for legs. Load in the connection between the tibia and femur rather than each individually. Load for five minutes, I might go up to six minutes as that's when the pressure really gets up. Rotate slow and steady and make sure to keep your leg as straight as possible. If you slip, then unclamp and take 30 seconds off the time and reclamp again. Place the clamp so your fibula is not in the way.
For ankle, I use the quick grip manual clamp. Again make sure the fibula is not in the way. Load where the calcaneus connects the tibia. Your arm strength is a limiting factor so the ratchet clamp may end up being better but the irwin quick grip has several advantages mainly that your ankle is farther away from the leg and with the quick grip you can bring the ankle closer to you. Again 5 minutes, make sure to keep trying to apply more pressure use two hands to get more. If your arms are too weak use the other clamp but again clamp at the intersection of the tibia and talus and not at the tibia. The clamping could actually be higher up than is pictured.
Four methods are covered within: Tapping, dumbell, machines, and table clamp. A list of the best method for each bone is covered at the bottom. Read this information about growing taller to learn more about LSJL and how it works. Previously, I did about 30 taps with a 10lbs dumbell, 30 seconds with a 75lbs dumbell, and 30 seconds using the table clamp on the epiphysis of all the bones. Right now, I am doing no taps and am doing 30 seconds with a 65 lbs dumbell(because that's the dumbell with the best shape) as sort of a warm up). Now I'm clamping everything for one minute 30 seconds flexing the surrounding muscles as hard as I can concurrently with clamping(flexing increases hydrostatic pressure). Here's the areas to put the clamp on. A clamp is this:Advanced Tool Design Model ATD-5315 6.
You can perform taps on the epiphysis 30 times 4 hours separated by LSJL. You can also perform LIPUS on the epiphysis(here's a LIPUS machine:(ReliaMed Portable Ultrasound). Again 4 hours apart from when you perform LSJL. This may help increase the results from LSJL. This will only supplement the results from LSJL. The exception is the top of the skull and the bottom of the foot. These bones are different and can grow solely from LIPUS and tapping. You may have to shave your head to grow from LIPUS there.
Pulsed Electromagnetic Fields may also help(chondrocytes and ions like calcium plus sodium have charges). An example machine is: (Sota Magnetic Pulse Therapy Generator).
Microgravity has been shown to enhance chondrogenesis and may also help LSJL. An inversion table may give you some of the benefits of microgravity: (Teeter Inversion Vibration Cushion w/ Infrared Heat)
I use a 6 inch C class clamp for my legs and an Irwin Quick Grip(Quick-Grip 546 Mini Bar Clamp) for my wrists, calcaneus, elbows and fingers.
Now for the knee, you want to do one clamping session for the tibia and one clamping session for the femur. For the tibia I like to focus most of the pressure on the inner part of the knee so that the end of the fibula doesn't get in the way. Make sure the clamp doesn't slip off. Repeat for the femur.
The wrists are kind of hard as it is really easy to slip off but I'm working on my technique. As for the elbow, put the majority of the pressure on the bump on the inner part of the elbow. Again, very hard to prevent slippage. But keep practicing. You can also try to do the shoulder too to get the clavicle but that is hard to perform on yourself.
You do not need to know anatomy to perform this routine but you definitely need to know where your long bones begin and end as we are targeting the epiphysis of these bones as they contain the red bone marrow stem cells we covet. So before you begin any exercise I'd recommend feeling around your synovial joint areas to see where your bones begin and end.
Anyone with a gym containing the necessary machines should be able to perform the routine. However, barring that you can also load the ends of your long bones with a dumbell. The dumbell should have a flat end like this
so that the weight distributes evenly over your bones if you are for example loading your elbow or knee. You should control the dumbell from the shaft with your hands or hands(can't use more than one hand if you have a dumbell on your elbow) this allows you to both stabilize the dumbell around the synovial joint area and to exert more force on the end of the long bone. I used to think you should control the dumbell from the top but now you should hold it from the shaft and push down on the targeted epiphysis of the bone(s) as hard as you can.
If you have questions about how to perform LSJL with a dumbell you can contact me on the contact page or use the same contact info to get in touch with me on MSN. Please leave a comment with any experiences you have with LSJL.
Pec Deck regular. Click on the picture to enlarge. Adjust the arms of the machine so they are close to 180 degrees. Adjust your elbow so as much of the load is at the side of the elbow(lateral to the elbow) as possible. Perform a partial(enough for the stack to lift the ground but still pretty close to 170-180degrees). Hold for at least 60 seconds(You can hold for fewer seconds as you get more experienced but now you want to experiment on how to maximize the load on your elbow). You may use as much body english as you want as long as the load is lateral to the elbow. Perform one elbow at a time.
You want to rotate your elbow inward(hand towards your bicep) and flex your arm muscles. Hold it in this position as you perform the exercise. This helps level the bones, tendons, and ligaments in the elbow and allows for a better distribution of load. You also want to use your free hand to push the pad into the bones surrounding your elbow. There is a part of the humerus bone that sticks out so you might not be able to get both the humerus and the ulna with this exercise. However, you can get the ulna when doing your wrists.
Reverse pec deck. Get as much of the load on your elbow as possible. Contract. Hold for 60 seconds.
Rotate your hand outward(away from your bicep) and hold it in it's rotated state while performing the exercise. You should try to cross your arm over and push the pad into the targeted bone area. You are trying to get both the humerus and radius at the same time.
Hip adductor. Adjust levers to 180 degrees. Try to get as much load on the epiphysis' of your tibia and femur as you can. Do a partial. Hold for 60 seconds.
Point your foot inward. Use your free hands to push the pad into the ends of your bones.
Hip abductor. Adjust levers to 90 degrees. Get as much load on the epiphysis of your tibia and femur as possible. You may also be able to get load on your fibula as well but if you can't when you do your ankles you'll cover that bone. Do a small partial. Hold for 60 seconds, repeat for other leg.
Your foot should be pointed outward.The routine:
Start out by using enough weight so that the load is at least moderately challenging.
Right Arm Pec Deck-60secs
Left Arm Pec Deck-60 secs
Right Arm Reverse Pec Deck-60secs
Left Arm Reverse Pec Deck-60secs
Right Leg Hip Abduction-60secs
Left Leg Hip Abduction-60secs
Right Leg Hip Adduction-60secs
Left Leg Hip Adduction-60secs
Read information here about the possible importance of limb alternating.
Remember to experiment and feel where the load is best distributed to maximize the load on the ends of your bones. Once you have the principals done to these exercises, those principals can then be used for other exercises such as the ankle, wrists, etc.
Here's the dumbell version. I had to support the weight in odd ways in order to get a good camera angle. The weight used is ten pounds but I'd recommend at least 20. Remember to experiment with wrist and ankle flexion to get more of the load on the bone rather than tendons/ligaments.
You can also try tapping the ends of your bones. Tapping also increases interstitial fluid flow and causes microfractures in the epiphyseal trabecular bone which releases stem cells. You may feel some pain if you accidentally tap a ligament however your ligaments will adapt and you will get better at targeting the ends of your bones. You can tap your wrists, ankles, end of tibia around the knee, end of fibula around the knee, end of femur around the knee, and the four end points of bone around your elbow. Giant Scientific actually had a method like this on it's website for a while now: Tapping the ends of long bones to gain height. The method only was for the femur however and no explanation of why was given.
The table clamp doesn't really work that well for performing joint loading on the forearm bones because there is cartilage connecting those bones and it is usually the cartilage being compressed and not the ends of bones. However, you can use your fingers pretty effectively.
Use your fingers instead of the foot like I used so I could perform it while holding the camera. Here's information on how to perform LSJL on your fingers and toes. This may work for a while until adaptation occurs(the exact mechanism is unknown).
Eventually, you should work up to the clamp for all your bones. Start out clamping for 30 seconds and add 15 seconds every two weeks(or whatever interval you feel comfortable with). Continue until you hit 3 minutes. Remember to flex the surrounding muscles as hard as you can but don't sacrifice clamping intensity to do so. Flexing also helps prevent pain. If you do cardio, weightlifting, or the other methods suggested earlier you can feel comfortable doing a shorter duration as they are anabolic activities and will help you grow taller with LSJL.
If you're short on time try loading every 10 days as that is when neuropeptides return to normal.