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Height Muscle Growth Routine

This document outlines a 1-hour daily routine designed to promote height and muscle growth, consisting of warm-up, stretching, bodyweight strength training, and cool down exercises. It emphasizes the importance of proper posture, nutrition, hydration, and adequate sleep for optimal results. Additionally, it advises against heavy weight lifting before the age of 16-18 and suggests consulting a doctor before taking supplements.

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arnica.yashpal
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95 views2 pages

Height Muscle Growth Routine

This document outlines a 1-hour daily routine designed to promote height and muscle growth, consisting of warm-up, stretching, bodyweight strength training, and cool down exercises. It emphasizes the importance of proper posture, nutrition, hydration, and adequate sleep for optimal results. Additionally, it advises against heavy weight lifting before the age of 16-18 and suggests consulting a doctor before taking supplements.

Uploaded by

arnica.yashpal
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

1-Hour Daily Routine for Height + Muscle Growth

Warm-Up & Mobility (5 minutes)

- Jumping Jacks - 1 min


- Arm circles + Neck rolls - 1 min
- Hip rotations - 1 min
- Toe touches & light back stretches - 2 min

Goal: Wake up joints, avoid injury, activate spine

Stretching & Posture Boost (15 minutes)

- Cobra Stretch - 3 sets of 30 sec


- Hanging (pull-up bar) - 2 sets of 30 sec
- Cat-Cow Stretch - 1 min
- Forward Bend (touch toes) - 2 sets of 30 sec
- Bridge Pose - 2 sets of 30 sec
- Wall Slides - 2 sets of 15 reps

Goal: Decompress spine, elongate posture

Bodyweight Strength Training (30 minutes)

Upper Body:
- Push-ups - 3 sets of 10-20
- Pull-ups (assisted if needed) - 3 sets
- Pike Push-ups - 2 sets of 10
- Dips (chair or parallel bars) - 2 sets of 10-12

Lower Body (No Heavy Load):


- Bodyweight Squats - 3 sets of 15-20
1-Hour Daily Routine for Height + Muscle Growth

- Lunges (in place) - 2 sets of 10/leg


- Glute Bridges - 2 sets of 15

Core Strength:
- Plank - 3 sets of 30 sec
- Leg Raises - 2 sets of 15
- Superman Pose - 3 sets of 20 sec

Goal: Build lean muscle without compressing spine

Cool Down + Breathing (5 minutes)

- Deep breathing - 2 minutes


- Child's Pose - 1 minute
- Supine Twist (spine rotation) - 1 minute
- Light hamstring + shoulder stretch - 1 minute

Goal: Relax spine, regulate hormones, support recovery

Bonus Tips for Muscle & Height Growth

- Sleep: 8-9 hours/night (most height growth happens during deep sleep)
- Nutrition: High in protein, calcium, vitamin D, zinc
- Avoid: Lifting heavy weights before 16-18 years, poor posture, junk food
- Hydration: At least 2-3 liters/day
- Supplements: Whey protein (if needed), only with a doctor's advice

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