Bonemaxxxing
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I'm more interested in bone density than muscles, the reason why I lift and eat is to make my bones stronger. Please, gentlemen, share info and ideas on how to increase my bone mass.
What I already do:take 100mg of vitamina k2 mk4 everyday
10.000 UI vitamin D
lots of cottage milk
strenght training
running
stretching
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@Ghost-Head bone smashing unironically
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Lifting heavy weights, walking with heavy weights and especially being under heavy weights makes your body produce osteocalcin which strengthens the bones. @LindyFit on Twitter wrote up a short free book about some such exercises 3.5 years ago, the link is deleted but you can probably comment and ask him for it.
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I posted this elsewhere, but... red clover extract, potentially
https://examine.com/supplements/red-clover-extract/research/Seems like what your doing is probably good. Avoiding deficiency of vit A and vit E is probably also important
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@Ghost-Head why k2 mk4 and not mk7 ?
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@Ghost-Head 100mg K2 is a lot, I think it's only been studied up to 45mg though it's generally a safe supplement. Probably would want to focus on Ca:P ratio as well.
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@Ghost-Head Have you tried K2 in ice cream? @LinDaiyu is a big fan of this method for bonemaxxing
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@zeal K2 pairs best with ice cream when separated by plenty of time and space.
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@Ghost-Head Add bag breathing as co2 is important in bone formation and lactate increases resorption
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People neglect the bone-density inducing effects of jumping and impacting the floor at high speed. Gymnasts have very dense bones.
"Artistic and rhythmic gymnasts presented higher bone mineral density and content values compared to untrained controls" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5950742/
This meta-study does state that the effect is seen in children and not so much in people post-puberty, but given that some people have been able to grow taller through Peating, or inducing the metabolism of a child, I think this effect applies to Peaty adults.
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@CheesedToPeatYou Hell yeah, this is why I will be implementing plyometrics to my training regimen. Box jumps look very promising.
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@The-New-Sun vibrating bones increases bone length too, jumping can do this.
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@Ghost-Head If you're taking k2 (I don't think you need to take that much) you will get there, trust me. I've been through it with taking bone density supps and the best thing is to just wait. It takes time but being peaty will just naturally enhance your hormones if you're not being retarded.
The only problem you might have is being too old, best time to start if your sole intention is increasing bone density is before 25yrs old. Ideally you start in your teen years. -
100mg of vitamina k2 mk4
are you insane
even the ultra high dose in that Japanese osteoporosis medicine is 45mg, and thats the highest dose Ive ever seen -
@Ghost-Head Careful with high-dose D3, watch out for hypercalcemia. You should also take a good form of Magnesium when on D3.
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K Kilgore referenced this topic on
