Beginner Level: How to Increase Bone Density?

Discussion of peer refereed articles and clinical applications

Moderators: Ironman, Jungledoc, darshana, stuward

SuplementosDude
n00b
n00b
Posts: 3
Joined: Mon Aug 02, 2010 6:58 am

Beginner Level: How to Increase Bone Density?

Post by SuplementosDude » Mon Aug 02, 2010 7:10 am

Repected and Experienced Fellow Members,

I m just beginning bodybuilding. I m hving blast of time with this new feel, its like every part of body is alive.

Food got digested very quick, so don't feel heavy. Really Awesum.

Plus my energy level is incresed. Stress level is so down and i m so up.

ADVICE NEEDED:

I have really thin Bones, i want to build bone mass. I want to gain to more done density.

I m 25. Height 5"9. Weight: 136 pounds

Kindly, let me know what kind of training i should adopt?
What kind of food i should take?
Should i take calcium supplements?
What kind of calcium supplements are best
for begginers?

How much bone density can be increased? Any "proven findings"
will be highly appreciative.

Thanxs in Advance

God Bless U all

Best Regards

SuplementosDude
----------------------------------------

User avatar
stuward
moderator
moderator
Posts: 6639
Joined: Sat Mar 10, 2007 5:44 pm
Location: Halifax, NS

Post by stuward » Mon Aug 02, 2010 7:23 am

Get rid of the signature and people might take you seriously.

User avatar
stuward
moderator
moderator
Posts: 6639
Joined: Sat Mar 10, 2007 5:44 pm
Location: Halifax, NS

Post by stuward » Mon Aug 02, 2010 10:58 am

The size of your bones are set by your genetics. For example, you can't increase your wrist size. You can increase the strength of your bones by lifting heavy weights and doing exercises that are high impact. Make sure you train progressively so your body has a chance to adapt to the ever increasing training loads. Diet is covered in our nutrition section and in general, you don't need supplements. Calcium is best found in green vegetables and salmon.

User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

Post by Jungledoc » Tue Jan 25, 2011 8:23 am

Do you mean that your bones are "thin" in the sense of osteopenia, or just small bones? If osteopenia, you should do what Stu says. Your doctor should be prescribing calcium supplements and possibly medication. If you just mean that you are small-boned, then don't sweat it. Work out for strength and your bones will improve.

robertscott
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4424
Joined: Thu Apr 24, 2008 7:20 pm

Post by robertscott » Tue Jan 25, 2011 8:44 am

squats and milk!

i love it when the answer to questions is squats and milk.

Oscar_Actuary
Veteren Member
Veteren Member
Posts: 2406
Joined: Tue Oct 19, 2010 1:12 pm

Post by Oscar_Actuary » Tue Jan 25, 2011 1:07 pm

some of you are a bit slow

User avatar
Rik-Blades
Associate Member
Associate Member
Posts: 458
Joined: Tue May 06, 2008 1:47 pm
Location: Nottinghamshire U.K.

Post by Rik-Blades » Tue Jan 25, 2011 1:32 pm

Am I the only one expecting spam links?

robertscott
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4424
Joined: Thu Apr 24, 2008 7:20 pm

Post by robertscott » Tue Jan 25, 2011 6:44 pm

Rik-Blades wrote:Am I the only one expecting spam links?
no, but it's still polite to answer the question in case it's legit

Oscar_Actuary
Veteren Member
Veteren Member
Posts: 2406
Joined: Tue Oct 19, 2010 1:12 pm

Post by Oscar_Actuary » Tue Jan 25, 2011 6:59 pm

robertscott wrote:
Rik-Blades wrote:Am I the only one expecting spam links?
no, but it's still polite to answer the question in case it's legit
no matter how many months old it is ....

robertscott
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4424
Joined: Thu Apr 24, 2008 7:20 pm

Post by robertscott » Tue Jan 25, 2011 7:04 pm

Oscar_Actuary wrote:
robertscott wrote:
Rik-Blades wrote:Am I the only one expecting spam links?
no, but it's still polite to answer the question in case it's legit
no matter how many months old it is ....
touché Oscar, you win that round

User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

Post by Jungledoc » Tue Jan 25, 2011 9:44 pm

Crap! I sure didn't see that! Stinkin' newbie digging up old threads!

Avazquez87
former lurker
Posts: 1
Joined: Sun Apr 03, 2011 9:37 am

Re: Beginner Level: How to Increase Bone Density?

Post by Avazquez87 » Sun Apr 03, 2011 9:41 am

Bone density is typically specific to the bones that are being worked during a specific exercise. Studies have shown that gymnasts, for example, have increased bone density in their forearms because of hand stands. If you're looking for increased bone density you need to perform exercises that apply a vertical load to the bone. Squats are a good way to go. The exercise applies vertical loads to pretty much the entire skeletal frame. As you continue to progress bones will begin to increase their diameter to redistribute the forces you put on them.

User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

Re: Beginner Level: How to Increase Bone Density?

Post by Jungledoc » Sun Apr 03, 2011 6:26 pm

Avazquez87 wrote:Bone density is typically specific to the bones that are being worked during a specific exercise. Studies have shown that gymnasts, for example, have increased bone density in their forearms because of hand stands. If you're looking for increased bone density you need to perform exercises that apply a vertical load to the bone. Squats are a good way to go. The exercise applies vertical loads to pretty much the entire skeletal frame. As you continue to progress bones will begin to increase their diameter to redistribute the forces you put on them.
Do you really think that this guy is still interested after a year and a half?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

robertscott
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4424
Joined: Thu Apr 24, 2008 7:20 pm

Re: Beginner Level: How to Increase Bone Density?

Post by robertscott » Mon Apr 04, 2011 7:56 am

you're too trusting Doc, posts like that are always pre-spam

Oscar_Actuary
Veteren Member
Veteren Member
Posts: 2406
Joined: Tue Oct 19, 2010 1:12 pm

Re: Beginner Level: How to Increase Bone Density?

Post by Oscar_Actuary » Mon Apr 04, 2011 11:30 am

good info though.

And sometimes I do that in new forums; you don't have the same sense of timing or relevance when you first browse a new forum, imo

Locked