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I believe its simple. This hasnt been tested really so dont take my word for it.
Throughout all the excercise literature we have learned that INTENSITY stimulates GROWTH. So the more Intensity you train with given that you can recover from it, the better.
But the more intensity. THE less time you can train.
most people make the mistake of either trying to do low intensity but high volume.
or high intenstiy and high volume.
Studies show you get better health benefits from 2-4 20-30 second all out sprints a couple days a week. Then people that do an hour of low intensity or moderate cardio. Or even 30 minutes of HIIT.
but HIIT is still TOO HIGH VOLUME.
you can run for hours.
you can sprint for 30 seconds.
people that do HIT get proper intensity but for too long then burn out.
due to this knowledge we can apply the same principle to chewing. Whenever I have tried to make chewing a routine my TMJ flares up then I have to stop for a long time then I try again.
Solutiion is simple. Chew really hard gum. I am using stronger gum.
Chew hard gum for a short period of time 10-30 mins maybe max in my opinion. a couple days a week. No more. No less.
Masseters are a muscle. The same thing should apply.
Excercise is a STIMULUS.
Muscle Growth is an ADAPTION
We want the ADAPTION.
More excercise does not = more adaption.
Intense brief short excercise = best stimulus = best adaption in a 100th of a time of volume training.
So chewing some hard gum for a short period of time should be an intense stimulus to the masseters. WE need a certain amount of volume still. You cant chew hard gum for 5 seconds and then be done. TO find this proper range will need experimentation.
So chew some hard gum for a relatively short period of time. Whatever works for you and your own TMJ/ Jaw.
For me ill be doing it 2-3 days a week for 10-30 minutes.
One session of chewing for 10-30 minutes on hard gum will be intense to the masseters. Then that is the stimulus. After 10-30 minutes the signal has already been sent that the masseters are under heavy load to the body. So chewing any longer will not produce any more benefits. In fact it will just cause inflammation in the joints and impede your recovery because you over fatigued the muscle.
Once a muscles reached full failure. Going to full failure again will not stimulate more growth. It will just hurt recovery.
So after your 10-30 minutes of chewing the stimulus signal will be sent. Then you stop intentional chewing training for a couple days. (Obviously you can still eat food and do whatever normal stuff you want) The number of days is determined by your own genetics and recovery ability. For me ill probably do 2-4 days.
During those 2-4 days after the gum chewing your body will be responding to that excercise stimulus from the session and causing an adaption in the masseter and face muscles to grow back stronger.
This is great for us with TMJ because we thought high intensity is bad. But high intensity actually saves our joints as were not chewing for days and days.
its short intense and we stop before the joints get effected.. plus we get a superior excercise stimulus compared to those that chew for hours every day in a 100th of the time!
Another thing to think about. Hard gum may not even be enough. Because again were talking the masseters going to failure here... so we might need something so hard that by chewing it the masseters fatigue in under 5 maybe 10 minutes. and i mean get atleast 80-90% to failure. again any more failure then our bodies used to will lead to growth. So if we only go 20% going 25% should create more strength but again youll probably have to lower the time chewing as your intensity goes up and up and up.
TLDR: Intensity equals growth. But the higher intensity, the less time you can train for. You can run for hours but sprint for 30 seconds. Apply the same principle to chewing and maybe even mewing. Find a hard gum relative to YOUR own ability. Again its relative to every individual. and chew for a short time period 10-30 minutes max IMO. Then take 2-4 days off after chewing session to allow adaption and growth to occur.
We have such trouble because we think about hard mewing but we think man 10 seconds wont do ANYTHING so we dont even try. But we failed to realize that taking a muscle to failure is what causes the greatest stimulus for growth. So by that logic. If we just take the masseters and tongue to failure a single time. That should produce the highest muscle growth stimulus possible.
But in our minds we give up because we think.... Man i can hard mew but only for 10 minutes... I give up......
But all we really needed to do (I theorize) was take masseters and tongue to failure in a safe manner. Then literally rest and let the adaption occur and the tongue and masseters to grow back stronger.
So lets say we chew for 10-30 minutes... Honestly maybe even under 10 minutes, and cause failure to the jaw muscles. then a couple days later if weve stopped chewing our masseters should be a lot stronger.. then guess what we change the muscles we change the bone.
Maybe we could even just hard mew until our tongue hits failure. wait a couple days till tongue has grown back stronger... then we can just repeat these two things
Then over time we will have significantly stronger masseter and tongue AT REST. imagine the effect that would have over the years.
stronger the tongue. the stronger the masseter... its a COMPOUNDING effect.
the main goal should get a maximally strong tongue and a maximally strong masseter. THe rest should handle itself.
This sounds like decent advice, but also in the hopes that doing this somehow activates the other muscles/posture needed to impact the maxilla, which is something that seems to be done accidentally/unknowingly, which is why a few people who chew gum can get mid face movement and many people don't. I've tried coming up with a method to fatigue the tongue because I thought of something similar to you, but everything I've tried stops being fatiguing pretty early on, like moving it in a circle on my palate. Any other ideas?