Beginner Level: How to Increase Bone Density?

[SuplementosDude]

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
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[stuward]

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

[stuward]

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.

[Jungledoc]

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]

squats and milk!

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

[Oscar_Actuary]

some of you are a bit slow

[Rik-Blades]

Am I the only one expecting spam links?

[robertscott]

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]

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]

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

[Jungledoc]

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

[Avazquez87]

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.

[Jungledoc]

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?

[robertscott]

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

[Oscar_Actuary]

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