Bone Strength

[hardestgainer]

Most if not all of what I've read on strength training sites is about muscles for strength. I haven't seen much info about building strong bones and tendon which is part of the reason why you see small people with unbelievable strength. This is also the reason why people can break concrete slabs by striking them with their hands.

Does anyone know any good methods for building bone strength, or have good dietary advice to do this. I have seen this discussed before that's all.

[ricepower]

Impacts & blows build bone strength.

Running is the best thing for your legs & hips. For arms & hands, karate chopping wooden blocks seems to work. Failing that punch a sack of rice (a favourite among chinese kung fu)

[RobCosimo]

Disagree about running being good for legs (long distance running, at least). All I've heard is how bad it is for your legs, especially knees.

Bones and ligaments gets strengthened by lifting heavy, around 90% 1rm and above, or even above 100%, using partial movements.

[vhalros]

I read this article in the NYTimes on the best exercises for bone health. The bottom line seems to be that some exercises work, and other don't, and no one is compleatly sure why, but it seems to be related to exercises that cause a slight bending of the bone.

It seems to suggest that weight training does not increase bone density, but the only evidence they mention involves "..resistance-style exercise training (not heavy weight lifting) ". I dunno what 'resistance-style exercise training' is, but it sounds like BS to me Its quite possible heavy weight lifting, especially explosive things like power cleans, causes bone bending and thus strengthening. It would seem reasonable to conclude that burpees would do very well, and they get most of your body.

Punching bags would also probably work, although I caution against punching random things if you don't know what you are doing

[ricepower]

Im talking about bones here, just bones.

Running is the best thing for improving the bone strength in your legs & hips. I cannot comment on ligaments/cartilage & such, far too complicated.

If you take part in any prolonged activity which makes you sweat it is also important to keep your calcium topped up. Many endurance athletes like cyclists actually end up with osteoporosis/fragile bones due to loss of calcium and lack of impact exercise on legs.

[Sam277]

+1 on everything rice has said. Runners have high bone densities (desipite poor knees). And cyclists do have some of the worst (sports wise). Actually cyclists can have bad knees too, but that's because of the clip on shoes and the angle they force your leg into if not aligned properly.

Although heavy lifting is probably just as beneficial as running.

Other than that? High calcium intake combined with decent vitamin D levels.

[Joakim]

In http://www.naturalnews.com/010528_strength_training_bone_density_weight_training.html several interesting research results are presented. Some of them clarifying the question about bone strength and strength training:

"Numerous studies demonstrate strength training's ability to increase bone mass, especially spinal bone mass."

"Physical impact and weight-bearing exercise stimulates bone formation. Just as a muscle gets stronger and bigger the more you use it, a bone becomes stronger and denser when you regularly place demands upon it."

"Weight lifting, including curls and bench presses, is a beneficial activity … Dancing, stair-climbing and brisk walking are all weight-bearing exercises, which promote (good) mechanical stress in the skeletal system, contributing to the placement of calcium in bones. Aerobic exercises such as biking, rowing and swimming do not strengthen the bones."

There are more research results presented in the article, the interested reader should check it out.

Conclusion is that as long as we eat healthy food and do our weight lifting exercises, we get denser bone mass.

[kali]

great article, thanks for sharing

[jakemcmillan]

Disagree about running being good for legs (long distance running, at least). All I've heard is how bad it is for your legs, especially knees.

Bones and ligaments gets strengthened by lifting heavy, around 90% 1rm and above, or even above 100%, using partial movements.

I have a feeling that the only reason runners screw their knees is because of the shoes they wear. There's these native people in south america, forget what their group is specifically called, but they run barefoot and have no knee problems. They run every day for long distances. Anyway...just thought I'd say something.

[arehb]

A powerlifter that trains in my gym studies to be a dentist. He told me one time they did x-rays where you could see the upper part of the spine. His bones looked *alot* more dense than the bones of non-lifters in the class.

[hardestgainer]

Thanks to all those who replied. After reading the links provided and others it seems that magnesium, calcium and vitamin D are crucial for developing bone strength.

For exercises, I am tempted to practice holding the bar overhead with as heavy a weight as possible and to do a similar thing with the bar on my back like for squats.

[luco]

As you probably already were doing: Drink milk, eat meat and vegs, lift heavy. Can't imagine you having a need for any supplementation to ensure/increase bone strength.

[Aghori]

Good thread, lots of helpful information.

[Rugger]

I've read a study posted online where a variety of tests were conducted on an anonymous elite level powerlifter's spine to measure bone mineral density, and the results were well above what was previously considered the upper limit in humans. I wasn't able to find it again, but here is a summary of something which seems to suggest the same thing: http://www.springerlink.com/content/hafnnr2v1c948haf/

[Mehdi]

Heavy weights are best for bone strength. Muscle pull on the bones when lifting heavy weights. This causes cracks in the bones. Bones heal, get stronger, increased bone density. That's why weight lifting recommended to prevent osteoporosis. Some even say weight lifting can stimulate growth because of increased bone density.

Heavy partials/quarters would according to that logic be the best for bone/joint strength: heaviest weight you can use (obviously combined with full rom exercises, and not for beginners).