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  1. #1
    Seasoned M&S Veteran WyomIAN's Avatar
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    Question Spinal Osteoporosis

    After being diagnosed with severe spinal osteoporosis, I have been slowly progressing in the gym over the last year; first through a medically supervised program on machines, and now with free-weights on the 4-day split beginner routine from this site (with the addition of Romanian Deadlifts at each workout).

    Lifting heavy is the key to increasing bone density, and the ICF 5x5 looks to do this sort of thing. However, I am worried that squats, deadlifts, hyperextensions, and BORs are going to be too risky. What is the recommendation here? I need to do these things to build bone, but Jason says on his ICF 5x5 video that medical reasons are justified to not squat. That worried me.
    WyomIAN

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  2. #2
    Moderator EKnight's Avatar
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    Squatting with a bar adds a lot of compressive force to the vertebrae. That would be my concern.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  3. #3
    Trusted Advisor Doug's Avatar
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    I agree with EKnight above, can you perhaps use leg press or hack squats, I have reduced bone density in my vertebrae and use both the leg press and/or hack squats, leg press mostly though
    Doug

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  4. #4
    Seasoned M&S Veteran WyomIAN's Avatar
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    I definitely can. The bizarre thing is that I need to put stress on the vertebrae to stimulate their growth, so it's unclear how to judge what is too much. ???

    I did squats with just the bar yesterday, and it was like using no weight at all. So, box squats might be safer, yeah? Another option would be to add leg press, abandon the linear progression of SL/ICF for just the squats, and really take it slow... but, again, how slow?

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    WyomIAN

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  5. #5
    Seasoned M&S Veteran WyomIAN's Avatar
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    Did regular 45lb squats on day one, and 50lb hacks on day two. Definite hammy DOMS after the hacks. Then quads DOMS two days later. I think this is gonna work guys. Thank you.
    WyomIAN

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  6. #6
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    I heard ALexander technique is good for this!

  7. #7
    Seasoned M&S Veteran WyomIAN's Avatar
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    I know not of this Alexander technique. Will have to learn more.

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    WyomIAN

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