Answer to How Much Weight By Bluesky...

There were so many posts to your discussion I needed to answer your question this way...

Before a reasonable answer can be given, the first two questions that need to be answered are What is your conditioning level? and Why are you lifting weights? Based on a resent study of 9000 individuals, everybody should be lifting weights for their health and not just their bones. The weighted vest works well for bones but does little for blood pressure, heart strength, balance development, blood sugar control, total body strength and independence with aging.

So back to your question. A beginner is going to lift differently than an experienced and conditioned lifter. I recommend 2 sets and a maximum of 12 repetitions to all of my clients. I am teaching people to lift weights for their health, not for body building. I would suggest that 2 sets vs. 1 set helps build better endurance if performed properly. 1 set works nicely to build maximum strength and power when you use large amounts of weight. If you are a body builder, you need more sets; but I presume you are not.

I do not recommend or see the benefit of lifting to exhaustion. That is more of a body building and athletic training model. Not really necessary for the rest of us.

I suggest you start with the weight that you can handle safely. The 10th repetition should be challenging. When you can go to 12 without any real challenge you can up the weight. But the amount of weight is not the real issue, it is the type of exercise you are doing with it.

I teach functional training which incorporates balance, strength, stamina, body control and flexibility into each exercise. No sitting in machines and many times you are using only one weight rather than two. This is a more challenging approach that forces most people to lift much smaller amounts of weight because of the demand on balance and cardiovascular conditioning.

A total of 2 hours of functional strength training is adequate for most people. You can get this in 2 one hour sessions or 4 thirty minute sessions or some combination.

Finally, your definition is directly related to your body fat and muscle mass. 3 sets to exhaustion without adequate protein can actually shrink your muscles. If your body fat % is higher than normal, fat will hide the definition you are talking about.

Think this about covers it.

If you have further questions or you would like to join our support group please feel free to email me at bebonestrong@sequoiahealth.com.

Woody McMahon

By bluesky
Posted November 2, 2009 at 8:03 pm
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Woody- Thank you for an excellent response.

About definition, it is not fat concealing muscle because I am thin. But, I think your comment about inadequate protein leading to muscles not getting bigger but smaller is close to the mark.

I think that for most of my adult life I was getting inadequate protein as I ate very little meat of any sort. I was so careful about transfats and animal fat, yet I wasn't looking carefully at protein. And, also I maintained my weight at too low of a bmi.

Those days are definitely in the past. I have gained about 12 pounds since diagnosis and have added more lean animal protein to my diet. But, until recently I know my protein intake hasn't been what it should be. So now I have stepped that up as well.

I do like to work until I feel that my form is beginning to go. I don't know if that is called working to fatigue or exhaustion . For now, I think I am going to continue with 3 sets though it takes alot of time. I seem to be hitting your estimation of time per wk. for a good weightlifting workout.

Again, thanks for your great response.
Bluesky

By Champy
Posted November 3, 2009 at 3:07 pm
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Hello. I'm a 22 year old male who was diagnosed with a pretty severe case of osteoporosis at the age of 19, following a fractured vertebra (L3) which happened during my short time in the army (Ironically, the collapsed vertebra happened in a first aid course)

My initial T-score was -3.5 but it's currently at -2.7 after 18 months with Forteo and now my first year on Reclast/Aclasta, so we're moving forward. However, I've always enjoyed lifting weights and I'd go as far as saying it has become a very important part of me and my well-being (mental aswell as physical).

My particular problem is the far too heavy emphasis on medication which in return means little to none on the physical therapy-side and that's a huge frustration for me with all the studies out there that concludes the importance of exercise. I was more or less left with a message that I could do some exercise if I wanted to.

I guess my question is nothing more than a "how heavy can I lift?" I'm very conscious of not aggravating my injury and disease by having proper form, but at the same time I'm also holding back on the weights. I'll admit that part of it is about aesthetics and looks, but I also want to do whats best for my bones, so can I lift heavy weights assuming I have proper form?

Sorry for my long-winded post, but I felt I had to introduce myself and my situation aswell.

Respectively
- Thomas (From Denmark)

By SequoiaHealth
Posted November 3, 2009 at 5:43 pm
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Hi Champy:
I noted above how heavy depends on your conditioning. Also functional exercises will be challenging but not necessarily heavy. Why don't you email me at bebonestrong@sequoiahealth.com and we can discuss this further.
Thanks,
Woody

By rtsmiles
Posted November 4, 2009 at 10:26 am
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DEar Woody,
I have seen your informative posts in the past but would like to know how to join your support group. Where are you located and where can I find a trainer who is qualified to work with osteoporotic clients. Thank you for your work and concern.

Welcome to Inspire!

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