Pledge I agree to put in Maximum Effort and Effort and conviction to the cause of Growing Taller. Under no circumstances shall I give up or quit because deep in my heart I know that I was born to do this. This is destiny and I Will Not Stop until I Achieve My Goal. Signed
Age ______ Date _____________________________ ______________ _______________________ ________ Height at the End of Stage 3 _____________________________ ______________ _______________________ ________ Height Goal _____________________________ ______________ _______________________ ________
If you have not done so already then please take a look at this months video via the website http://www.growtallerpyramidsecret-members.com/stage-4 Summary of Video Ok so this month I want you to get used to doing 100 squats every 3 days As well as continuing with your Stage 1 stretches, Stage 2 hanging and Stage 3 diet changes from last month. SoIn the next 30 days you will be doing:1) All the stretches from Stage 1. 2) 6 minutes of hanging from Stage 2. 3) Drinking 2 litres of water everyday. 4) Eating the amount of protein necessary to equal your bodyweight in pounds (lbs). 5) Doing 100 squats every 3 days Ok so Every 3 days you are going to be performing 100 squats. Now it doesn’t matter how you split the 100 up. You could do 10 sets of 10 squats You could do 5 sets of 20 squats Even 2 sets of 50 if you’re feeling adventurous However you want to split it. But, you need to remember that that you really need to push yourself to the limit with this exercise. For example If you can do 100 squats in 1 go then it’s obviously too easy for you and you will need to add some weight
NowNot everyone is going to have access to a gym So in the video I have shown some various different squats you can do if access is limited to equipment. The reason why we have included squats is the fact that it gives us one of the biggest triggers for growth hormone release. The muscles it uses are the biggest in the body and we are going to plough that extra growth hormone into our height! As far as technique goes 1) Put your feet shoulder width apart. 2) If your shoes are uncomfortable while squatting then just squat flat footed (or if you have flat shoes then wear them). 3) As you squat down breath in. 4) Once your leg is at a 90 degree angle come back up and breath out. 5) It should be a controlled movementdepending on the weight and your ability you should aim for 2-4 seconds on the way down and 2-4 seconds on the way back up. 6) Try not to lock out the legs for long when you have finished each repas this will keep the muscles under more tensionthe more time the muscles are under tension the more the muscle fibres will tearleading to a bigger release in growth hormone.. leading to a bigger increase In height. 7) Make Sure to keep you back straight during the exercise 8) Make sure your knees are kept straight during the exercise and are not buckling. 9) If you are unsurethen get someone to watch you or film yourself to double check your form is correct.
In terms of how much weight to use then you will have to decide this yourself based your own abilities. If you are just starting then I would recommend just going lightthen building it up. Ensure you technique is good before adding heavier weights. If you don’t have the access to weights and it’s too easymake the squats harder by slowing them down. After you have performed squats correctlyit will be perfectly normal for you legs to burn and ache for the next few daysthat’s why I have left 2 rest days between each squat session. The Number of CHEAT DAYS allowed this month = 2 Here is a photo recap of what we went through in the Stage 4 Video. Squats using squat rack Start
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Meal 6: _______________
Meal 2: _______________
Meal 7: _______________
Meal 3: _______________
Meal 8: _______________
Meal 4: _______________
Meal 9: _______________
Meal 5: _______________
Meal 10: ______________
TOTAL: _______________
NOTES ______________________________________________________________ ______________________________________________________________ "I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed." -Michael Jordan
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
"It's not the disability that defines you; its how you deal with the challenges the disability presents you with. We have an obligation to the abilities we DO have, not the disability." -Jim Abbott
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
Protein Write down how much protein is in each meal you have during the day and add them up to reach your equivalent bodyweight Bodyweight in Pounds(lbs) _____________________ Meal 1: _______________
