INDEX

INDEX 2
WHO THE HELL AM I? 4
WELCOME TO THE CHAD CLUB 6
THE CONCEPT THAT WILL CHANGE IT EVERYTHING 8
THE ROUTINES 11
Exercise Caution: A Disclaimer 11
THE GOLDEN JAW BIBLE 13
JAW ROUTINES 14
EXERCISE 1: THE PITBULL DRILL 15
EXERCISE 2: THE TUBE OF DEATH 16
EXERCISE 3: SHARP CHEEKBONES 17
Exercise 4: Expander Expanded 19
BEYOND GOLDEN JAW BIBLE HOW TO FAST-TRACK YOURRESULTS 20
Training to Failure: The Mentzer Way 21
Applying Mentzer's Principles to Jawline Exercises 21
Motor Unit Physiology 21
DISCLAIMER: DON’T ABUSE OF THESE HACKS 22
INTRODUCTION TO BONE MASS AUGMENTATION 23
Bone Mass Augmentation: Leveraging Wolff's Law for Jawline Enhancement 24
Studies Demonstrating Bone Thickening 24
The Four Biomechanical Stages of Fracture Repair 24
Understanding Bone Smashing: Approach with Caution 25
The Importance of Safety Measures 26
Volume Over Intensity 26
Areas to Avoid 26
Disclaimer and Personal Responsibility 27
Bone Smashing Instructions: Targeted Areas for Enhancement 27
Hitting the Chin 28
Targeting the Zygomaxillary Complex (Zygos) 29
Ramus Area 30
Frontal Area 31
SUPERFOODS FOR BONE GROWTH AND HORMONE OPTIMIZATION 32
The Vital Vitamins for Bone Resorption 32
Pineapple: A Catalyst for Hormonal Balance and Bone Remodeling 32
Testosterone Boosters: Nature's Answer to Hormonal Support 33
The Science of Bioavailability: Why Natural Beats Synthetic 33
Quantitative Insights: The Superiority of Kefir 33
YOU HAVE BEEN DOING MEWING WRONG (AND HOW FIXING IT CAN SPEED UP
YOUR GAINS) 34

2
THE BOOSTER TECHNIQUE 36
Scientific Backing and Historical References 37
The Mechanics Behind the Booster Technique 38
Why This Matters 38
I LIED, THERE IS NOT A MEWING GAINS KILLER… THERE ARE MANY OF THEM 39
Forward Head Posture 40
Poor Overall Posture 40
Ineffective Breathing 41
The Interconnected Solution 41

3
 WHO THE HELL AM I?

Alright, gather round, because it's story time, and trust me, this one's
a doozy.

My name's Amir, and if you're thinking I'm just another face in the
crowd, think again.

I'm the guy who looked in the mirror two years ago and decided I
wasn't going to play the hand I was dealt.

No sir, I reshu ed the deck, took the game of genetics, and flipped
it on its head.

Now, before you start thinking this is some fairy tale where I wish
upon a star and magically transform overnight, let me stop you right
there.

This transformation? It's the result of blood, sweat, and a stubborn

streak a mile wide. I dove headfirst into the world of facial exercises
and techniques, the kind that most people don't even know exist.

And the results?

They're not just noticeable; they're like comparing night and day.

You see, two years ago, my reflection was a stranger. Fast forward to
today, and that stranger has evolved into someone who commands
attention, respect, and yeah, let's not be coy, admiration too.

The kind of jaw-dropping transformation that makes you do a

double-take. And the best part? I've documented every step, every
technique, every secret that got me from there to here.

But why spill the beans, you ask? Why not keep this goldmine to
myself? Because, my friend, in this messed-up world where we're
judged by our covers, I believe in leveling the playing field. I believe

4
in giving every guy out there the tools to take control of their
narrative, to sculpt their destiny with their own two hands.

So, if you're tired of being a background character in your own story,

if you're ready to grab life by the collar and demand more, you're in
the right place. I'm not just here to show you the before and after. I'm
here to guide you, step by step, through the fire, so you can emerge
on the other side, not just unscathed, but unrecognizable.

5
 WELCOME TO THE CHAD CLUB

The first rule of Chad Club is: You do not accept your genetics.

The second rule of Chad Club is: YOU DO NOT ACCEPT YOUR
GENETICS.

Forget everything you thought you knew about your limits, because
the game has changed.

This book isn't just a guide; it's a rebellion against the genetic lottery,
a blueprint for the revolution brewing beneath your skin.
You're not here by accident. You're here because you've seen
them—the gods among men, the ones who walk into a room and
command it without uttering a word.

Their secret? It's not just confidence. It's not just charisma. It's that
chiseled, undeniable mark of a predator: the model-looking jawline.

"But Amir" you say, "that's just genetics." To which I say: Bullshit.
Genetics is just a word.

A word they use to keep you in line, to make you settle for less. But
you're not here to settle. You're here to conquer.

To carve your path and your jawline with the sheer force of your will.

In less than 90 days, you're going to transform.

Not just your face, but your entire being. This isn't about vanity; it's
about power. It's about walking into any room, any situation, and
knowing you own it—not because of some intangible swagger, but
because you've got the jawline of a goddamn champion.

And if it doesn't work? You get your money back.

6
But let's be real: The only thing you're going to want back is the
time you wasted believing you couldn't do this.

So, are you ready to break the first rule of Jawline Club? Good.
Because this is your fight club, and it's time to start swinging.

7
 THE CONCEPT THAT WILL CHANGE IT EVERYTHING

You've been spoon-fed a diet of lies about what you can and cannot
change about yourself. You've been told that the cards you're dealt
are the ones you're stuck with for life. But here's the dirty little secret
they don't want you to know: your body, including that unremarkable
jawline of yours, is clay waiting for the imprint of your will.

Forget everything you thought was sacred. The same principles that
can turn a skinny kid into a Herculean beast are about to redefine
the shape of your face. We're not talking about a gentle nudge; we're
talking about a full-blown revolution, starting with the masseter
muscles that frame your jaw.

You know the drill: lift heavy, eat right, rest, and repeat. Your muscles
grow, your strength soars, and suddenly, you're not the person you
were. But why stop at the neck? It's time to apply the gospel of gains
to the one area you've neglected: your jaw.

We're going to take the advanced principles of

bodybuilding—progressive overload, hypertrophy training, and strict
nutrition—and apply them where you least expected: your face. This
isn't about sipping kale smoothies and hoping for the best. It's about
targeted, relentless effort. It's about turning your jawline into a
testament to your discipline and determination.

Skeptical? Good. Skepticism is the first step towards enlightenment.

But here's the kicker: science backs this up. Studies have shown that
just like your biceps, triceps, and quads, the muscles in your jaw can
grow through proper training. The masseter muscle, that powerhouse
of mastication, is your ticket to a jawline that looks like it's been
chiseled from granite.

The Path to Hypertrophy: Challenging Conventional Wisdom

8
The journey to a chiseled jawline begins with an understanding that,
like any muscle, the masseter can be trained, strengthened, and
enlarged. This revelation flies in the face of conventional wisdom,
which has long held that the contours of our face are the
unchangeable result of genetic inheritance. Yet, recent studies have
begun to shed light on the truth. For instance, a study published in
the Journal of Dermatological Science found that facial exercises
could indeed lead to muscle growth beneath the skin, altering the
appearance of aging.

The e cacy of these techniques is supported by a growing body of

scientific evidence. Research, such as that conducted by the
University of Southern California, has explored the phenomenon of
masseter muscle hypertrophy, offering insights into its causes, effects,
and potential for cosmetic enhancement. This research underscores
the fact that, through targeted effort, the shape of our jawline is
within our control.

This isn't a new concept. The greats of bodybuilding and medicine

knew this truth: the body is a machine of infinite potential. From
Eugen Sandow to Arnold Schwarzenegger, the message was
clear—your limits are an illusion. Now, we're extending that legacy to
the final frontier: your face.

So there I was, knee-deep in the grime of conventional wisdom, when

it hit me like a freight train of enlightenment: the jaw, the final
bastion of the unsculpted body, was begging for revolution. It wasn't
some late-night infomercial epiphany or a whispered secret from the
lips of ancient sages. No, it was raw, unadulterated curiosity mixed
with a dash of rebellion. I thought, "Why should the neck up be
immune to the gospel of gains?" So, I dove headfirst into the
trenches, experimenting, pushing the limits of what science said was
possible.

And guess what?

9
It worked. Not just for me, but for every brave soul willing to join me
on this jaw-jacking journey.

We trained, we grew, we transformed. Together, we became living

proof that the muscles of your jaw are just like any other muscle;
give them the right challenge, and they'll rise to the occasion.

So here's to the pioneers, the mavericks, the rebels with a cause: we

didn't just break the mold, we built a new one.

So, here's the deal. You can continue to accept the status quo, or you
can join the revolution. It's time to apply the sweat, the discipline,
and the science of bodybuilding to sculpt a jawline that defies
genetics.

This isn't just about looking good. It's about shattering limitations,
about redefining what's possible. It's about staring into the mirror
and seeing not just a reflection, but a revolution staring back.

10
 THE ROUTINES

Exercise Caution: A Disclaimer

As we embark on this transformative journey together, diving into

the depths of unconventional exercises and groundbreaking
principles to sculpt a jawline that defies genetics, it's crucial to pause
and reflect on the path we're about to take. The techniques,
exercises, and principles shared within these pages are born from
personal experience, extensive research, and a deep passion for
pushing the boundaries of what's physically possible. However, it's
essential to acknowledge the inherent risks and responsibilities that
come with this territory.

Understanding the Risks

Every exercise regimen, especially one as specialized and targeted as

jawline sculpting, carries its own set of risks. The exercises designed
to enhance the masseter muscle, improve jawline definition, and
balance facial aesthetics are not without their potential for strain or
harm, particularly if performed incorrectly or excessively.

Your Responsibility

By choosing to engage with the exercises and principles outlined in

this book, you accept that you are doing so entirely at your own risk.
It's your responsibility to listen to your body, to recognize your limits,
and to consult with a healthcare professional, especially if you have
pre-existing conditions or concerns that could be exacerbated by
these exercises. The journey to enhancing one's appearance should
never come at the expense of one's health.

As the author and your guide through this process, I must discharge
any responsibility for injuries or negative consequences that may
result from applying the techniques and exercises discussed. My

11
intention is to share knowledge and personal success stories, not to
prescribe a one-size-fits-all solution to jawline enhancement.

By continuing to read and implement the strategies and exercises

within this book, you acknowledge and accept that you are
proceeding at your own risk. This acceptance is a testament to your
commitment to personal growth and self-improvement, but it should
also be a reminder to proceed with caution, mindfulness, and respect
for your body's limits.

12
 THE GOLDEN JAW BIBLE

Before we dive headfirst into the transformative world that awaits

you, it's crucial we set the stage with a clear understanding. The
exercises you're about to encounter form the bedrock of what many
of you know as the Jaw Bible.

Yes, these are the foundational techniques that have started

countless individuals on their journey towards a more defined, more
commanding jawline.

Now, for those of you who've already invested in the Jaw Bible, a
heads-up: you might recognize these initial exercises. But don't let
familiarity breed contempt. Instead, consider this the essential
groundwork, the tried and true methods that have proven their worth
time and again.

But here's where the plot thickens, and the real magic begins. Beyond
these basics lies uncharted territory, the "cheat codes" if you will, that
elevate this guide from a mere manual to a jawline juggernaut.
These are the advanced strategies, the insider secrets, and yes, the
revolutionary hacks that go beyond the Jaw Bible's teachings.

So, to those who've walked with me thus far, I urge patience. To the
newcomers, welcome to the starting line. What follows these
foundational exercises is the key to unlocking a level of
transformation that goes beyond basic aesthetics, into the realm of
jaw-dropping metamorphosis.

Stay the course, keep the faith, and prepare to unlock the cheat
codes to not just changing your appearance, but revolutionizing your
presence. The journey from the Jaw Bible to the secrets that lie
ahead is about to begin.

13
 JAW ROUTINES

Before You Dive In: A Word of Caution

Now, before you embark on this jaw-defining journey, let me hit you
with some real talk.

The world judges books by their covers, and like it or not, your face is
the cover.

Embrace it, because the changes you're about to make with these
exercises? They're going to shift the way the world sees you, and how
you see yourself.

But—and this is a big but—if you're dealing with TMJ disorders,

pump the brakes. This program isn't for you.

There's good pain (the burn of muscles forging new frontiers) and
bad pain (the kind that screams, "Hey, maybe don't do that").

If your jaw's locking up, popping, or just generally rebelling, call

time-out and get professional help. This is about transformation, not
torture.

14
EXERCISE 1: THE PITBULL DRILL

Ever seen a pitbull chew? It's a sight to behold. Those jaws could
snap your arm like a twig. Their secret? Raw, unbridled power. That's
what we're channeling with the "Pitbull" exercise.

Here's the game plan:

● Grab an elastic bandage. Roll it up.

● Now, imagine you're that pitbull. Place the bandage on your
molars—the teeth evolution designed for the grind.
● Bite down. Hold that position and chew like your life depends
on it for 5 minutes.

15
EXERCISE 2: THE TUBE OF DEATH

Objective: This exercise targets the masseter muscle, enhancing jaw

strength and definition. A rush of blood to your jaw during the
exercise indicates it's working effectively.

Materials Needed: An elastic bandage.

Instructions:

Create a tube by folding an elastic bandage in half (similar to

the first exercise).
Position the bandage as shown in the reference photo.
Chew against the resistance of the bandage for 5 minutes.

16
EXERCISE 3: SHARP CHEEKBONES

Objective: The "Sharp Cheekbones" exercise is designed to define

your cheekbones and balance the strength between your masseter
and temporal muscles.

Materials Needed: An elastic bandage (available at any

pharmacy).

Instructions:

Wrap your head with the bandage as shown in the reference

photo, ensuring your jaw is closed and cannot be opened easily.
Attempt to open your jaw against the bandage's resistance.
Perform 20 open-and-close mouth movements for 4 sets, resting
for 1 minute between each set.

17
18
Exercise 4: Expander Expanded

Objective: This exercise aims to strengthen the chewing muscles,

specifically the masseter and temporal muscles, by using an
expander or a towel.

Materials Needed: An expander (recommended) or a towel.

Expanders can be purchased at any sports store; a 5 kg expander is
su cient.

Instructions:

Place the expander or towel on your incisors.

Chew with your mouth open for 5 minutes. If you find it
challenging at first, take short breaks as needed.
Aim for a total of 10 minutes of this exercise daily.
If chewing with the incisors is uncomfortable, position the
expander or towel further back in your mouth.
Note: An expander is a specific tool designed for this type of
exercise, enhancing the effectiveness of your workout.

19
 BEYOND GOLDEN JAW BIBLE HOW TO FAST-TRACK
YOURRESULTS

Mike Mentzer, a titan of bodybuilding, not only stood out for his
Herculean physique but also for his revolutionary training philosophy.
Mentzer, known for his intellectual approach to bodybuilding, often
clashed with Arnold Schwarzenegger, pushing the boundaries of
what was considered the norm in the golden era of bodybuilding.

His methods, which emphasized e ciency and intensity over volume,

were not just bluster; they were backed by solid results.

Dorian Yates, another legend of the sport, adopted Mentzer's

principles to build one of the most formidable physiques on the Mr.
Olympia stage.

From Mentzer's treasure trove of wisdom, two principles stand out for
their potential to revolutionize not just bodybuilding but any
muscle-building endeavor, including sculpting a chiseled jawline: the
types of muscle contractions and the concept of training to failure.

Muscle contractions can be categorized into three types: isometric,

concentric (positive), and eccentric (negative).

Most jaw exercises, including the ones previously discussed, primarily

focus on concentric contractions, where the muscle shortens as it
contracts—think of the upward motion in a bicep curl.

However, to fully exploit our muscle-building potential, we must also

incorporate isometric contractions, where the muscle length doesn't
change despite tension (like holding a weight in place), and eccentric
contractions, where the muscle lengthens under tension (lowering the
weight in a bicep curl). These "neglected" contraction types are your
secret weapons, your "hacks" for jawline gains.

20
Training to Failure: The Mentzer Way

Going to failure means performing an exercise to the point where

you cannot complete another rep with good form. Mentzer's Heavy
Duty training emphasized this approach, supported by research on
motor unit physiology. Motor units are the basic functional elements
of muscle contraction, consisting of a nerve and the muscle fibers it
innervates. Training to failure ensures the maximum number of motor
units are recruited, leading to greater muscle growth and strength
gains.

Applying Mentzer's Principles to Jawline Exercises

To incorporate these principles into your jawline exercises, focus on:

● Isometric Holds: After completing your sets of "Tube of Death"
or "Sharp Cheekbones," hold the bandage in place with your
jaw clenched for 30 seconds. This will target your muscles with
isometric tension.
● Eccentric (Negative) Contractions: Slow down the release phase
of each chew or jaw opening. Taking 3-5 seconds to slowly
return to the starting position will engage your muscles
eccentrically, providing a new stimulus for growth.

Motor Unit Physiology

Think of your muscles as a party. The more guests (motor units) you
can get dancing (contracting), the better the party (muscle growth).
Going to failure is like playing the ultimate party anthem that gets
everyone up and moving. By recruiting more motor units, you're
ensuring no muscle fiber is left behind, maximizing your gains.

21
 DISCLAIMER: DON’T ABUSE OF THESE HACKS

While pushing your limits can lead to impressive gains, it's crucial to
avoid overdoing it. Excessive force or too frequent training to failure
can lead to TMJ (temporomandibular joint disorders), a condition
you definitely don't want crashing your party. Listen to your body,
and incorporate these "hacks" sparingly to boost your gains without
risking injury.

22
 INTRODUCTION TO BONE MASS AUGMENTATION

In the quest for physical transformation, much of the focus tends to

gravitate towards muscle growth, fat loss, and cardiovascular health.

Yet, an equally crucial, though often overlooked, component of our

anatomical structure plays a pivotal role in not just our appearance,
but our overall health and resilience: our bones.

This chapter delves into the fascinating world of bone mass

augmentation, a journey that transcends the mere pursuit of
aesthetics to touch upon the very foundation of our physical being.

Bones are the scaffolding upon which our bodies are built. They
provide structure, protect our organs, anchor our muscles, and store
essential minerals.

However, just like the muscles that cloak them, bones are dynamic;
they respond to stress, they adapt, and yes, they can grow stronger
and denser in response to specific stimuli.

The process of enhancing bone density and strength, particularly in

the context of improving facial aesthetics and jawline definition, is a
nuanced art that combines science, discipline, and a deep
understanding of human physiology.

The concept of bone mass augmentation is rooted in the principle of

osteogenesis—the body's natural process of bone formation. Through
strategic exercises, dietary considerations, and lifestyle adjustments,
it's possible to influence this process, encouraging the development
of a stronger, more pronounced skeletal structure.

This chapter will explore the mechanisms behind bone growth, the
impact of mechanical stress on bone density, and the symbiotic
relationship between muscle development and skeletal strength.

23
Bone Mass Augmentation: Leveraging Wolff's Law for Jawline
Enhancement

In the realm of physical transformation, Wolff's Law emerges as a

cornerstone principle, illustrating the body's innate ability to adapt
to the stresses placed upon it. This law, named after the German
anatomist and surgeon Julius Wolff, posits that bone in a healthy
person or animal will adapt to the loads under which it is placed. If
loading on a particular bone increases, the bone will remodel itself
over time to become stronger to resist that sort of loading. The
converse is true as well: if the loading on a bone decreases, the bone
will become weaker due to lack of stimulation. This adaptive
response of the skeletal system has profound implications for bone
mass augmentation, particularly in the context of enhancing the
jawline.

Studies Demonstrating Bone Thickening

Research has validated Wolff's Law, showing that bones can indeed
thicken and strengthen in response to increased mechanical stress.
For instance, a study published in the PMC explored the mechanism
of early knee osteoarthritis and found evidence of subchondral bone
thickening in response to mechanical stress. Although this study
focused on the knee, the underlying principle of bone adaptation to
stress is universally applicable, including to the jawbone.

The Four Biomechanical Stages of Fracture Repair

Understanding the process of bone remodeling is crucial, especially

when considering the potential for bone mass augmentation in the
jaw. The body's natural repair mechanism involves four
biomechanical stages:

Inflammation: Immediately after a fracture, a blood clot forms

around the break, initiating the inflammatory phase.

24
 Soft Callus Formation: This stage involves the formation of a
soft callus made of collagen and fibrocartilage, which bridges
the gap between the fracture ends.

Hard Callus Formation: The soft callus is gradually replaced by

a hard callus of bone, a process that can take several weeks.

Remodeling: The final stage where the bone gradually returns

to its original shape and structure through the action of
osteoblasts (bone-building cells) and osteoclasts
(bone-resorbing cells).

By applying controlled stress to the jawline, similar to the mechanical

loading that bones experience during these repair stages, it's
theoretically possible to induce bone remodeling and achieve
augmentation. This concept opens up the potential for individuals to
gain 2-4mm of bone mass in the jawline over a period of two months,
provided the stress applied is carefully managed and within safe
limits.

Understanding Bone Smashing: Approach with Caution

Bone smashing, a term that has gained traction within certain circles
for its potential to augment bone mass through deliberate,
controlled impact, is a practice that walks a fine line between
physical enhancement and risk. Rooted in the principles of Wolff's
Law, which suggests that bones adapt to the stresses placed upon
them, bone smashing seeks to apply this concept through direct
impact. However, it's crucial to understand that this method carries
significant risks, including nerve damage and potential harm to the
brain.

25
The Importance of Safety Measures

To mitigate some of these risks, specific safety measures are

paramount:
● Mouthguard Use: Always use a mouthguard similar to those
worn by MMA fighters. This is not just about protecting your
teeth; it's about reducing the risk of concussion and CTE
(Chronic Traumatic Encephalopathy), a serious brain condition
associated with repeated blows to the head. The mouthguard
acts as a buffer, absorbing some of the impact and protecting
your jaw.
● Pillow Support: When performing bone smashing exercises, lay
on a pillow to further cushion the impact. This helps distribute
the force more evenly and reduces the direct stress on your skull
and brain.
● Hand Placement: Grasp the top back of your head with your
hands while performing these exercises. This technique helps
control the force of impact and reduces the risk of accidental
injury.

Volume Over Intensity

A critical mistake often propagated on looksmaxxing forums is the

emphasis on the intensity of the impact. This approach is not only
dangerous but counterproductive. The focus should be on
volume—not how hard you can hit, but the consistency and controlled
application of stress. Excessive force can lead to severe injuries,
including fractures, nerve damage, and even brain trauma.

Areas to Avoid

Special attention must be paid to avoid impacting areas where

nerves are present. Hitting these regions can result in long-term
damage and debilitating pain. Below is a diagram indicating safe

26
zones for application and areas to steer clear of to prevent nerve
damage.

- Blue (Relatively safe to hit)

- Purple (Don’t hit because there are nerves)
- Red (Don’t hit, blood vessels)

27
Disclaimer and Personal Responsibility

By choosing to engage in bone smashing, you acknowledge the

inherent risks involved. This practice is shared from a standpoint of
informational transparency and not as a recommendation. The
responsibility lies solely with the individual to weigh the potential
benefits against the risks. It's strongly advised to avoid this kind of
practices.

28
Bone Smashing Instructions: Targeted Areas for Enhancement

When considering bone smashing as a method for augmenting bone

mass and altering facial structure, it's crucial to approach each
targeted area with precision and an understanding of anatomy to
minimize risks. Below are guidelines for safely applying this
technique to various facial regions, emphasizing the avoidance of
nerves and maximizing potential benefits.

Hitting the Chin

● Objective: To achieve a square chin or increase chin height.

● Method: Focus on hitting the corners of the chin for a squarer
appearance and the bottom for added height.
● Caution: Be mindful to avoid nerves. Direct impact on sensitive
areas can lead to nerve damage.

I understand now; the two images represent different sections of a

single table. Here is the full table combined:

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Beginner Beginner
Beginner (first
(first two (first two
two weeks): 250 125/side. Rest 125/side. Rest
weeks): 250 weeks): 250
hits
hits hits

Focus on Focus on Focus on

corners. bottom. corners.

29
Medium level Medium level Medium level
(3-5 weeks): Rest (3-5 weeks): Rest Rest (3-5 weeks): Rest
400 hits. 400 hits. 400 hits.

Focus on Focus on Focus on

corners. bottom. corners.

Advanced (6+ Advanced (6+ Advanced (6+

weeks): 30-45 weeks): 30-45 weeks): 30-45
minutes of hits minutes of hits minutes of hits
with little with little with little
pauses (1-5 pauses (1-5 pauses (1-5
minutes) minutes) minutes)

Hit full chin. Hit full chin. Hit full chin.

30
Targeting the Zygomaxillary Complex (Zygos)

● Objective: To enhance the lateral projection of the cheekbones.

● Method: Avoid the malar area, which is the frontal part of the
cheekbones. Target the sides of the cheekbones where nerve
density is lower.
● Caution: Refer to the provided image for guidance on safe
zones. Direct impact on the malar area can risk nerve damage
and should be avoided.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Beginner Beginner Beginner

Beginner (first
(first 2 (first 2 (first 2
2 weeks)
weeks) weeks) weeks)
15-25min.
Rest 15-25min. Rest 15-25min. Rest 15-25min.
Focus on the
Focus on Focus on Focus on
zygoma (outer
the zygoma the zygoma the zygoma
part)
(outer part) (outer part) (outer part)

31
Adapted. (2-8 Adapted. Adapted. Adapted.

weeks) 15min 15min 15min 15min

(strongly) Or (strongly) Or (strongly) Or (strongly) Or

30-45min 30-45min 30-45min 30-45min

(medium (medium (medium (medium

Rest Rest Rest
force) Focus force) Focus force) Focus force) Focus

on whole on whole on whole on whole

cheekbone, cheekbone, cheekbone, cheekbone,

except for except for except for except for

malar area malar area malar area malar area

Ramus Area
● Objective: To define the angle and strength of the jaw.
● Method: The safe zone for impact is where the ramus of the
mandible intersects with the ear and the gonial angle.
● Caution: Moderate your impact in this area. Excessive force is
unnecessary, as the ramus benefits more from exercises like
chewing and targeted jaw muscle building than from bone
smashing.

32
Frontal Area

● Objective: To enhance the prominence of the forehead and

brow ridge.
● Method: Apply force from below upwards in a precise motion,
using the eyebrows as a guideline for safe impact zones.
● Caution: Avoid the eye area entirely to prevent injury. The
region above the eyebrows and below the hairline is generally
safer but still requires careful application of force.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Beginner (first 3 Beginner (first 3 Beginner (first 3 Beginner (first 3

weeks) 10-20 weeks) 10-20 weeks) 10-20 weeks) 10-20

minutes. Whole minutes. Whole minutes. Whole minutes. Whole

lower frontal bone Rest lower frontal bone Rest lower frontal bone Rest lower frontal bone

with calm + with calm + with calm + with calm +

glabella with glabella with glabella with glabella with

serious force serious force serious force serious force

Advanced (4 Advanced (4 Advanced (4

weeks and on) weeks and on) weeks and on) Advanced (4
weeks and on)
20-45 minutes 20-45 minutes 20-45 minutes
20-45 minutes
with moderate with moderate with moderate with moderate
force on the whole
force on the Rest force on the Rest force on the Rest
frontal bone +
whole frontal whole frontal whole frontal glabella with
serious force.
bone + glabella bone + glabella bone + glabella

with serious with serious with serious

force. force. force.

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 SUPERFOODS FOR BONE GROWTH AND HORMONE
OPTIMIZATION

In the pursuit of bone augmentation, the role of nutrition cannot be

overstated. The process of bone remodeling—comprising both bone
formation and resorption—is intricately linked to the nutrients we
ingest. This chapter delves into the powerhouse foods and natural
supplements that are pivotal for bone health, emphasizing the
superiority of bioavailability from natural sources over synthetic
supplements.

The Vital Vitamins for Bone Resorption

Bone health is supported by a symphony of vitamins, including

Vitamin D, Vitamin K2, and Calcium. These nutrients are essential in
the process of bone resorption and formation, acting as the building
blocks for a strong skeletal structure.
● Liver: A nutrient-dense superfood, liver is an excellent source of
Vitamin D and Vitamin K2. Its high nutrient content supports
bone density and overall health.
● Kefir: Dubbed the holy grail of calcium, kefir stands out for its
bioavailability. The probiotics in kefir enhance the absorption of
calcium and other minerals, making it a superior choice for
bone health.

Pineapple: A Catalyst for Hormonal Balance and Bone

Remodeling

Pineapple is not just a tropical delight; it's a functional food for bone
health. Rich in bromelain, an enzyme that facilitates bone
remodeling, pineapple also plays a role in maintaining hormonal
balance, crucial for optimal bone density.

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Testosterone Boosters: Nature's Answer to Hormonal Support

The interplay between hormones and bone density is

well-documented, with testosterone playing a pivotal role in male
bone health. Natural supplements such as Fadogia Agrestis, Horny
Goat Weed, and Tongkat Ali emerge as potent aids in this arena.
● Fadogia Agrestis: Studies have shown that Fadogia Agrestis
significantly increases testosterone levels, thereby supporting
bone density and overall vitality.
● Horny Goat Weed: Known for its testosterone-boosting
properties, Horny Goat Weed also contributes to bone health
by enhancing mineral density.
● Tongkat Ali: Research indicates that Tongkat Ali can elevate
testosterone levels by up to 37%. Its impact on bone density
and muscle strength is profound, making it a cornerstone
supplement for those seeking natural enhancement.

The Science of Bioavailability: Why Natural Beats Synthetic

The concept of bioavailability is crucial when discussing nutrient

absorption. Natural foods like liver and kefir provide nutrients in
forms that the body can easily assimilate, unlike synthetic
supplements which may not be as readily absorbed. This distinction
underscores the importance of choosing natural sources for nutrient
intake, ensuring that the body receives the full spectrum of benefits.

Quantitative Insights: The Superiority of Kefir

In comparative studies, kefir has demonstrated unparalleled

superiority in calcium absorption rates. For instance, the probiotic
cultures in kefir can enhance calcium bioavailability by over 20%
compared to other dairy sources, making it an indispensable part of
a bone-health diet.

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 YOU HAVE BEEN DOING MEWING WRONG (AND HOW
FIXING IT CAN SPEED UP YOUR GAINS)

Biggest myth out there? That mewing is all about pushing your
tongue up and forward. Nope, that's not it. You actually want to do
the opposite: focus on pulling your tongue back towards your throat.

Mike and John Mew, the brains behind this concept, have their own
takes on what part of the tongue we're talking about here. Mike talks
about the part that, when engaged, makes the under-chin area look
toned. John digs deeper, suggesting it's way back in the throat. Both
have a point, but the key takeaway? Getting that back part of your
tongue in the right spot can totally change up your face.

Take Tomazzo's transformation, for example. He talks about the

game-changing move of pushing his tongue BACK. And that's where
I see the magic happening, not just with the look but with the whole
mewing vibe. It's not about brute force upward but more about a
strategic pull back.

Now, you might think, "Wait, that sounds backward." But hear me
out. The whole idea is based on how our skull adapts when we apply
pressure correctly, like through certain breathing techniques. This
doesn't just work the muscles but naturally encourages the tongue to
move back. This action, believe it or not, can influence the whole
structure of your skull, pulling everything into a more aligned,
forward position.

Here's a simple test to prove my point:

Chill out and sit up straight.

Try mewing my way—pull that tongue back.

36
 Done right, you'll feel your whole head posture snap into a
more aligned position.

This, to me, is solid proof we're on the right track with mewing. It's all
about using the tongue as an anchor, just like Mike Mew said, to
support and correct your head posture.

37
 THE BOOSTER TECHNIQUE

Let's dive straight into something that might sound a bit out there at
first: using your tongue to control your breath.

Sounds odd, right? But stick with me, it'll all make sense soon.
Imagine you're breathing normally, and then, during an exhale, you
just stop the air from leaving your mouth. You've probably done this
without even thinking about it. The trick here is that the back part of
your tongue rises up and blocks the airflow.

I've started calling this the "Booster Technique" because it really

turbocharges the traditional mewing method. It's about pulling your
tongue back, engaging those muscles that connect to the base of
your skull, and creating a kind of internal pressure.

It's not just about holding your tongue in a certain position; it's about
repeating this action to build up pressure in your face and skull. If
you keep at it, you might even feel your cheekbones pushing
outward. This technique had a significant impact on my palate,
leading to a noticeable shift and even a "crack" sound from the
mid-palate suture.

Scientific Backing and Historical References

Research supports the idea that tongue posture can influence facial
structure. A study published in the National Library of Medicine
discusses how resting tongue posture is associated with the sagittal
jaw relationship, indicating the profound impact of tongue position
on dental and skeletal patterns.

38
Historically, the importance of oral posture has been acknowledged
but not fully understood. The works of Dr. John Mew brought this to
the forefront, emphasizing the connection between tongue posture
and facial aesthetics. The "Booster Technique" builds on these
principles, offering a more dynamic approach to reshaping the facial
structure.

The Mechanics Behind the Booster Technique

The conventional wisdom around mewing suggests pushing the

tongue forward and up, but the Booster Technique flips this on its
head. Instead, the focus is on pulling the tongue back. This backward
motion is key because it aligns with how our skull responds to
pressure, particularly around the occipital bone. By engaging in this
technique, you're not just altering tongue position but potentially
influencing the entire facial skeleton.

When you practice this technique:

Sit up straight and relax.

Attempt to pull your tongue back into your throat.
Notice how this action might correct your head posture,
aligning it better over your shoulders.
This method suggests that proper tongue posture can serve as an
anchor, supporting correct head and neck alignment, much like
what's observed in individuals with naturally excellent posture and
facial structure.

Why This Matters

The implications of the Booster Technique extend beyond mere

aesthetics. It touches on the fundamental ways we breathe, hold
ourselves, and even how we feel. Proper tongue posture and
breathing can lead to a cascade of changes, not just in how we look
but in our overall health and well-being.

39
In essence, the Booster Technique isn't just about achieving a certain
look. It's about tapping into the body's natural mechanics to promote
better health, more balanced facial features, and potentially, a
greater sense of confidence.

40
I LIED, THERE IS NOT A MEWING GAINS KILLER… THERE
ARE MANY OF THEM

In the realm of orthotropics, a field dedicated to improving facial

structure through natural means, certain habits can significantly
hinder your progress. Despite your best efforts with mewing, three
primary factors can derail your gains: forward head posture, overall
poor posture, and ineffective breathing patterns—even if you're
breathing through your nose. Let's dive into why these factors matter
and how they're interconnected with advanced orthotropic principles.

Forward Head Posture

Forward head posture, often a result of our modern, screen-bound

lifestyle, is more than just a neck issue; it's a facial structure saboteur.

This posture disrupts the natural alignment of the head, neck, and
spine, leading to a cascade of structural changes that can negate
the benefits of mewing.

When your head juts forward, it places additional strain on the

muscles and ligaments of your neck and jaw.

This strain can alter the position of your jaw and tongue, making
effective mewing nearly impossible. Historical references to the
importance of posture can be found in the works of early
orthodontists and physicians who recognized the link between
posture and oral health.

Poor Overall Posture

Your body's posture is like the foundation of a building for your

facial structure. Slouching and poor spinal alignment don't just affect

41
your back; they influence how your facial bones develop and align.
Poor posture can lead to a misaligned bite and jaw relationship, as
highlighted in a study from the National Library of Medicine, which
found a correlation between resting tongue posture and sagittal jaw
relationship. This misalignment makes it challenging for the tongue
to maintain the correct position against the palate, crucial for
mewing's success.

Ineffective Breathing

Breathing might seem simple, but its impact on facial aesthetics is

profound. Bad breathing habits, especially shallow breathing that
doesn't fully engage the diaphragm, can hinder the development of
a well-defined facial structure.

Even if you're breathing through your nose, shallow breaths fail to

properly oxygenate your body and can lead to a less optimal tongue
posture.

Proper, deep nasal breathing encourages the tongue to rest in the

correct position, supporting the structural changes mewing aims to
achieve. It's a principle that's been understood implicitly by
practitioners of traditional medicine and yoga for centuries,
emphasizing the holistic connection between breathing and physical
form.

The Interconnected Solution

Addressing these three culprits requires a holistic approach that

combines mewing with lifestyle adjustments. Improving your posture,
both of your head and overall body, alongside adopting deeper,
more effective breathing techniques, can significantly enhance your
mewing results.

These changes not only support the physical adjustments mewing

aims to achieve but also contribute to overall health and well-being.

42
In essence, the journey to optimizing your facial structure is not
solely about the position of your tongue.

It's about embracing a comprehensive approach that includes

correcting your posture and refining your breathing patterns.

By tackling these three areas, you're not just enhancing your mewing
gains; you're setting the foundation for a healthier, more aligned
body and a more aesthetically pleasing facial structure.

HOW TO NOT FAIL AT THIS PROGRAM (OR AT ANYTHING

IN LIFE)

43
Understand this…

You won’t succeed unless you stick to this regimen for long enough
time, in this case 90 days.

Here’s a quick guide on how to stick to habits:

Discipline Equals Freedom:

In the trenches of daily life, the war against bad habits and the
mission to forge good ones is relentless.

It's not about the fleeting motivation or the temporary inspiration; it's
about discipline, the kind that sets you free.

Understanding the Enemy: Your Mind

Your mind is designed for survival, not for the long-term goals of the
21st century. It craves the immediate reward, the easy win.

This isn't about being lazy or undisciplined; it's about recognizing the
battlefield.

Your ancestors didn't worry about the long-term consequences of

their actions because their lives were consumed by immediate
threats.

Today, the threats are different: procrastination, comfort, the easy

path. Recognize this, and you've identified the enemy.

Tactics for Victory: Leverage and Adaptation

44
To win this war, you must adapt. You must make the pursuit of your
goals as compelling as the immediate rewards your brain craves.

This is where the concept of "temptation bundling" comes into play.

Link the habits you want to form with activities you enjoy. If you love
listening to audiobooks, make a rule: only listen while you're at the
gym.

Suddenly, the gym isn't a chore; it's a privilege, a chance to dive into
the stories you love.

The Misinformation Front: Consistency vs. Flexibility

One of the greatest myths is that of rigid consistency. The reality is

more complex. Life is chaotic, unpredictable. If you're too rigid in
your habits, the first unexpected event throws you off course. Instead,
be like water—flexible, adaptable.

Have a primary plan for your habits, but also a secondary and a
tertiary one. This flexibility in approach ensures that when life
inevitably happens, you can adapt and overcome, not crash and
burn.

Strategic Planning: Know Your Battlefield

Entering the fray without a plan is a recipe for defeat. You must
know the battlefield, understand the obstacles you'll face, and have
strategies in place to overcome them.

This requires brutal honesty with yourself about why you've failed in
the past and a strategic plan to move forward differently. Tailor your
approach to the unique challenges you face, whether it's boredom,
forgetfulness, or lack of motivation.

45
The Warrior's Path: Resilience and Restart

The path of habit formation is a warrior's path. It's not about never
falling; it's about how quickly you get back up. Every warrior faces
defeat, but what separates the victorious from the vanquished is the
ability to learn from each battle, to adapt, and to attack again with
renewed vigor.

Your Mission

Your mission, should you choose to accept it, is to embark on this

journey with the discipline of a warrior. Understand your mind,
leverage your desires, be flexible in your approach, plan strategically,
and, above all, be resilient. This is not a quick fix; it's a lifelong
mission. Discipline equals freedom, and it's through this disciplined
approach to habit formation that you will find your freedom.

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